PHYSICAL THERAPY, A BOON TO PREGNANT COUPLES! PART-2

SAILING THROUGH THE PREGNANCY BLUES

FIRST TRIMESTER (1-12 WEEKS)

Changes are happening to your body, although physically you may not change too much in shape you may notice some of the following:

SECOND TRIMESTER ( 13-28 WEEKS)

During this time, women generally acquire that special charm on their face and blossom and  may

experience some of the following:

THIRD TRIMESTER (29-40 WEEKS)

You will experience most of the changes listed for trimester 2 and experience the following;

CONSIDER THE FOLLOWING PRECAUTIONS WHILE EXERCISING IN 2 & 3 TRIMESTER

Cardio exercise - to avoid overheating and taking energy away from your baby we propose that you do no more than 30-40 minutes. 

Running - after the 1st trimester (12 weeks) jogging is preferable to hard running or sprinting.

If you are a regular runner then you can continue to do so although we would recommend at 20

weeks you stop running and start brisk walking or a very gentle jog. Although you may feel

you can continue longer, running and jumping with the extra weight of your baby will only add

additional strain to your pelvic floor and core muscles.

Swimming - this is a great exercise throughout your pregnancy. If you have any problems with your pelvis avoid the leg part of the breast stroke (the frog leg movement), to make sure the pubis is not irritated by the movement. Instead, kick you legs in all strokes.

Gym Bike - either upright or recumbent can be used, at the latter stages of your pregnancy you might find both of these uncomfortable if your knees are coming into contact with your

tummy. The recumbent will give more back support.

Cross trainer - is good, providing there is no irritation felt in the pubis bone area if you need

to reduce the intensity use the legs only or simply use the arm action as an interval section in your workout.

Treadmill - can be used throughout your pregnancy - reduce the intensity as your pregnancy progresses from a run to a jog and jog to walk especially in your third trimester.

Aerobic classes - excellent, providing you keep the moves low impact - avoid twists &

turns and quick changes of direction (particularly in the latter stages of trimester 2

and in trimester 3).

Resistance training - it is fine to continue resistance training, but reduce your original weights and make sure of a good technique at all times to protect the joints

Free weights/muscle tone classes - are an excellent way of training, particularly as this does not restrict your movement. 

Reduce your weights:

• at 12 weeks by at least 5%

• at 20 weeks by a further 5-10% and avoid lifting both arms above the head ie. shoulder press

• at 30 weeks by another 5-10%, at this stage you may want to reduce your weights by 50% of your       original weights.

Avoid heavy weight lifting as it can encourage you to hold your breath which can cause your blood pressure to rise.

Stretching - avoid over stretching.Your ligaments and joints are looser due to the hormone relaxin

therefore do only maintenance stretching.

Stretches to avoid:

• splits • hurdle stretch • crab stretch • downward dog(unless experienced) • upward dog • abdominal stretches • touching toes standing • touching toes seated

Postural exercises - check your posture regularly. During pregnancy you could be prone to rounding your shoulders & back, due to the extra weight of your baby. To correct your posture, roll the

shoulders back and down, sit upright, pulling chin gently in to lengthen the back of your neck. If you

sit at a desk, get up and walk around regularly to improve your circulation.

* Always consult your gynaecologist & physical therapist prior to initiating any of the above advices.

Upnext : How to perform pelvic floor exercises during pregnancy correctly, exclusively from the pen of a physical therapist.

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Happy Health!

YUVAAN