It's important when you are pregnant to understand the do's and don't's when exercising to ensure you are doing the best thing for you and your baby.
Below I have outlined things that are safe and those that you should avoid!
- NO MANUAL RELEASE OF THE LOWER EXTREMITIES – CALVES, FEET & ANKLES - Don't allow hands on release on the lower extremities in particular the foot, ankle and calves. The foot and ankle have pressure points that can bring on labor. Due to the large amount of extra blood flowing through a pregnant woman – avoid manual release of the calves as there is evidence that it can cause dangerous blood clots
- AVOID ALL FLEXION OF THE SPINE - forward bending of the spine as this can worse the abdominal separation or Diastasis Recti that occurs during pregnancy
- NO PRONE EXERCISES AFTER YOUR 1ST TRIMESTER - no exercises should be performed on your tummy.
- LIMITED ROTATION AND EXTENSION OF THE SPINE - these movements can pull on the Linea Alba and streych the already sretched tissue
- AVOID EXTENDED PERIODS OF TIME ON YOUR BACK AFTER THE 1ST TRIMESTER - the supine position can put pressue on the Vena Cava - so if it feels wrong don't do it. A short time on your back is ok if you feel ok in this position
- BE CAREFUL NOT TO OVER HEAT - staying hydrated is important - dyhdration can cause uterine contractions or Braxton Hicks
- DO NOT OVER STRETCH - the hormone Relaxin causes a softening of muscles, ligaments and connective tissue so it eas to go to far in a stretch and cause joint damage
- STAY HYDRATED AT ALL TIMES - you need to drink more than you think - particularly if it's hot. Try Coconut water for added hydration
- LISTEN TO YOUR BODY – If it feels wrong – STOP!!!!!!
- KEEP MOVING AND STAY FIT - You are going to need strength and endurance for the challenges ahead - carrying, birthing and then caring for your new baby
- STRETCH - Whilst it’s important no to over stretch you want to keep lengthening out your muscles to avoid pain and strains associated with locked muscles