Similar to prenatal core exercises - there is a lot of confusion out there as to whether or not working in supine (on your back) is safe after your 1st trimester.
There are few simple guidelines that need to be followed to ensure that the supine work you are doing is right for you and completely safe.
1. Can I get into the position safely?
- Following the Diastasis prevention guidelines of always coming all the down onto your side before rolling over should ensure you are safely getting into a supine position.
2. Do I feel dizzy, short of breath, of a sense of suffocation when I'm on my back?
- Always listen to your body! A crucial part of prenatal pilates is getting in touch with your body and baby, as this can change from day to day.
- Always act on the side of caution. If it doesn’t feel right – STOP.
3. Can I perform the supine exercise with control and precision
- Depending on how experienced you are may affect if you can perform the exercises
- If you are in the final weeks of your pregnancy you may not feel as connected as you did a few weeks before
- You always want to ensure you feel strong and in control of the movement you are doing
4. Do not spend more than 5 mins on your back.
- As a rule – I never leave a pregnant client on her back for any longer than 5 minutes - and the inversion exercises such as bridging only ever last around 30-40 secs at the most
CAUTION - If you have high blood pressure check first with your doctor before doing any inversions
The main exercise you will be doing from the supine position is bridging. Bridging is a wonderful and safe exercise to perform throughout your pregnancy
BENEFITS OF BRIDGING:
- Strengthens the hips, butt and back of the body
- Decreases fluid retention
- Great for spinal mobilization
- Encourages hip and back opening or stretching
- Increases circulation
- A great, gentle and safe way to strengthen the abdominals
- Provides an opportunity to safely test pelvic balance
- Opening of the pelvis and pelvic floor muscles for labor
- Strengthening of the pelvic floor musculature
- Fetal positioning for labor - If your baby is in breech it can help move the baby by spinning the fetus
Try this prenatal bridging workout.