Written by: Melanie Talastas-Soriano BA-Kin, CAT(C), ISSA-CPT
Athletic Therapist, Personal Trainer
There were many requests on the article I wrote years back regarding exercise during pregnancy. Clients have found this article helpful and since there are ladies expecting this year, I thought I would encourage them to try to do as much exercise as their body allows. Most importantly for the moms-to-be to understand how important kegel exercises are during and after pregnancy.
The focus in this article are the benefits of exercises during pregnancy. Light exercises will help with healthier delivery, important to your health and your baby’s health and to maintain your strength and flexibility during your pregnancy.
If you have not added fitness into your daily routine, it is never too late to start. Be sure that you have consult your doctor in case there are contraindications to you exercising.
Here are the list of benefits of exercise in pregnant woman:
Another important exercise that I use for my clients with low back pain and also recommended for pregnant woman is Kegel Exercise. You should have heard of the kegel exercise at some point in your life. However, if you haven’t, now you will have more information about how important it is and to perform kegel exercise correctly.
What is kegel exercise?
Kegel exercise is strengthening your pelvic floor muscles. These muscles control your urine flow and help hold your pelvic organs in place. Kegel exercise is recommended for every woman who strive for healthy living.
Benefits of kegel exercise:
How to perform Kegel exercise?
Here are examples of kegel exercise incorporating exercise ball and other exercises:
Bridge exercise with kegel: 3 sets of 10 seconds hold.
Sitting on exercise ball 3 sets of 10 seconds hold
Sitting for 5-10 minutes with mini bounce or side to side hip movements
Ball under the calves to help relieve low back stress while lying flat
Contract pelvic floor muscles 10 seconds and repeat 3-5 times
I hope that this helps you during your pregnancy. Just remember before you perform any type of physical activities, consult your doctor first. Unless of course fitness is part of your daily routine, continue on as normal bringing down the intensity.
Written by: Kat Friesen CAT(C), Osteopathy (current studies)
Certified Athletic Therapist
What a lot of people fail to acknowledge is the magnitude of work the body goes through during those labourous hours in the delivery room. It’s an equivalent to running a marathon for many, which poses the question of “why don’t we train for birth?” For an act deemed worthy of a marathon, something very few if any would attempt after sitting on the couch for who knows how long, why not train for it to make both the process and the recovery easier?
Using Osteopathic techniques during pregnancy allows your body to be in an ideal position to carry the baby. This includes testing the position, mobility and vitality of the pelvis as well as the contributing areas. By aligning the pelvis, normalizing the pelvic floor and assuring proper alignment of the spine (to minimize that pesky low back pain), we are now allowing the baby to develop in a balanced body. Creating this balance in the mothers’ body will allow for easier movement and a decrease in aches and pains that are usually associated with pregnancy.
Once the body is aligned and balanced Athletic Therapy allows for personalized strengthening exercises to prepare the body for the upcoming marathon. One of the best things you can do during pregnancy is to keep moving! Even though you will most likely feel a decrease in energy it is important to keep your body strong to not only help with birth but to help your body recover after. The exercises do not need to be intense and exhausting, the main goal is to keep you strong. Some good examples of at home exercises include squatting down to a chair and using your legs to stand back up, table or couch push ups, standing hip mobility moving one leg backward, to the side and forward in a slow and controlled movement, using soup cans to do some forward and side raises. For more ideas or a more personalized strengthening program come see us at Insahyu!
Team Insahyu: Certified Athletic Therapists.