You are here: Home / Archives for pregnancy exercise

Pregnancy Exercise Tips: What, How, Why & How Much??

Leave a Comment

Pregnancy ExerciseHow do you build the stamina and strength required for labour, birth and beyond with SAFE pregnancy exercise? You can prepare your body to cope, and to recover quicker, through preparation during pregnancy: by safely staying fit and healthy, and by working with your changing body.

Regular pregnancy exercise will improve fitness, maintain a better self-image, and help you to feel positive about your pregnancy, your labour and your delivery. Don’t try to dramatically increase your fitness during pregnancy, (however you can start exercising now, even if you didn’t before – start with just walking, and some of the exercises in this post) but look to maintain a basic fitness level.

Modify your pregnancy exercise programme as your pregnancy progresses, LISTEN TO YOUR BODY, and don’t over-exert yourself.

There is no evidence to support the fear that pregnancy exercise increases the risk of miscarriage, premature labour or of congenital defects. All available evidence indicates that a low-risk pregnant woman, with the consent of her Midwife or Doctor, will gain significant health benefits from continuing or starting a regular exercise programme.

What Type of Pregnancy Exercise Should You Do & How Often? Aim for a balanced pregnancy exercise programme, including both aerobic exercise (when your body keeps moving and your heart rate is elevated for a length of time) and resistance training (to build muscle strength). Aerobic exercise could include walking, low impact aerobics, swimming or cycling. Try to do 20-30 minutes of aerobic exercise, 3-4 times a week, and choose something you enjoy! Reduce intensity and/or duration as your pregnancy progresses.

A Fit Ball (sometimes called a Birth Ball) can be invaluable throughout pregnancy, during labour, and for exercising afterwards. Sit on the ball instead of a sofa or chair to maintain good posture and strengthen your core muscles (stomach and lower back). By focussing on sitting up straight on the ball you can help prevent backache and other discomforts caused by slouching and bad posture.

Try other positions on the ball to ease discomfort, and help your baby to move into the right position in later pregnancy.

Your pregnancy exercise programme should include strength training to tone and shape your body. Strength exercises will not give you big muscles, but simply strengthen the areas of the body most weakened by the postural effects of pregnancy, and your changing centre of gravity and posture.

The important muscles to strengthen during pregnancy exercise are your upper back (to prevent slouching), lower back and core muscles (for posture, support and strength) and the backs of your thighs and bottom (these muscles can get weaker and stretched during pregnancy due to postural changes).

The most important thing to remember when exercising during pregnancy is that weight loss, or reduced weight gain, should NOT be your primary goal or focus. You are exercising and eating well in order to be strong and fit, and to give yourself the stamina needed over the coming months… enjoy fresh air and exercise with this in mind, and you’ll look and feel great!

Pregnancy Exercise Benefits

Leave a Comment

Regular pregnancy exercise will keep you fit & strong, as well as help you maintain a better self-image, & feel more positive about yourself & your pregnancy. But what are the actual benefits?

A well-devised pregnancy exercise programme will mean a healthier & more comfortable pregnancy, & can even make for an easier & quicker delivery & a healthier baby. Exercise during pregnancy will help prepare you for the rigours of labour, by strengthening the muscles you will need to give birth. Labour is one of the most intense activities that women undergo, so your improved fitness, strength & stamina will give you an advantage!

Exercising during pregnancy can’t guarantee you a pain- or complication-free pregnancy & labour (if only…!) BUT increased fitness will prevent or alleviate many of the problems & discomforts associated with pregnancy; & you can give yourself the best possible chance of coping with, or even enjoying, your birth experience!

The Benefits Of Pregnancy Exercise:

  • Improved balance & strength – better posture & less backache.
  • Improved circulation & decreased risk of varicose veins & swelling.
  • Less discomfort from constipation, haemorrhoids, & other common pregnancy complaints such as leg cramps.
  • Prevents excessive weight gain during pregnancy.
  • Allows for a quicker return to pre-pregnancy weight.
  • Decreased incidence of loss of bladder control during & after pregnancy.
  • Less risk of developing gestational diabetes.
  • Less risk of developing pre-eclampsia (high blood pressure).
  • Less likelihood of intervention during labour, such as ventouse or forceps.
  • Reduction in bone density loss whilst breast-feeding.
  • Aerobic fitness & stamina for the demands of labour.
  • Speeds recovery & gives you the strength & energy needed to be a new mother!

Pregnancy Exercise Safety

Leave a Comment

Pregnancy exercise needs to be safe, but it can be incredibly beneficial if done right! Follow these guidelines for exercising during pregnancy to stay safe, fit strong & healthy!

You should not be aiming to dramatically increase your fitness when exercising during pregnancy. Aim to maintain a basic fitness to make pregnancy more comfortable, & to enable you to get back into exercising more easily after birth. Adjust your programme as your pregnancy progresses, & if yours is a low-risk pregnancy, & your doctor approves, you can continue to exercise right up until your due date.

Remember, there is no evidence to support the common fear that pregnancy exercise increases the risk of miscarriage or of congenital defects. All available evidence indicates that continuing or starting a regular exercise programme will not increase a woman’s chances of going into premature labour.

As physical & emotional changes seem to overwhelm you, regular pregnancy exercise will make you feel better about yourself & more in control of your changing body & raging hormones. A pregnant woman who feels positive about herself, will pass that feeling of well being onto her baby – pregnancy exercise is good for both of you!

  1. Exercise comfortably, not intensely. Be aware that you have less oxygen available for exercise. Stop exercising when you feel tired, & don’t exercise to the point of exhaustion.
  2. Be consistent Exercise regularly – not intermittently. Exercising three days a week is a good routine. Keep your exercise intensity in the mild-to-moderate range, & don’t exercise for more than 30 minutes at a time.
  3. Drink plenty of water to keep you hydrated & prevent overheating. Water is essential for virtually every function of the body. Remember to drink especially before, during & after exercise.
  4. Keep cool Don’t get overheated, especially in the first 3 months. Drink plenty of fluids before & during exercise, wear layers of “breathable” clothing, don’t exercise in hot weather, & don’t use a jacuzzi or sauna.
  5. Stay comfortable Wear comfortable, cool, & supportive clothing in layers that can be easily removed. Invest in a good sports bra that fits properly & supports your breasts. The right bra will make an incredible difference to your comfort during exercise. Make sure you have comfortable,supportive footwear.
  6. Make sure you use correct posture when exercising.
  7. Warm up & cool down slowly & gradually.
  8. Eat well Be sure you eat an adequate diet that allows you to gain 25 to 35 pounds over your pregnancy. Most pregnant women require an additional 300 calories a day. If you exercise regularly, you may require more. Include plenty of carbohydrates in your diet, as pregnant women use up this fuel source more quickly during exercise than non-pregnant women.
  9. Keep your balance. Avoid exercises that could cause a loss of balance & avoid activities that require jumping motions or sudden changes in direction. They may strain your joints & injure you – find your balance, & then move.
  10. Don’t stretch excessively – the hormone relaxin has made all your joints less stable.
  11. Don’t exercise on your back for more than 30 seconds, or at all if uncomfortable. This position can reduce blood flow to the uterus. If you feel out of breath or uncomfortable when on your back, simply roll on to your left side & relax, breathing deeply. Also, avoid prolonged periods of motionless standing.
  12. Keep aerobic exercise low impact – jogging is safe but should only be done if you jogged before you were pregnant.
  13. Yoga is fine, provided your teacher is trained in pre & postnatal instruction. Avoid yoga classes in ‘hot’ conditions & those using ‘power’ moves – & avoid the inverted positions or positions that require spending long periods of time on your back. Don’t stretch your muscles past their pre-pregnancy range of motion (remember relaxin has made your joints more supple, & they shouldn’t be overstretched)
  14. Avoid some sports altogether. These include activities at high altitudes & those that carry a risk of falling or colliding with somebody or something else, such as horse-riding, climbing, snow & water skiing & scuba diving… use your common sense & don’t take risks!
  15. Above all, listen to your body, take frequent breaks & only do what feels comfortable!

The above pregnancy exercise advice is intended for women who do not have any additional risk factors. However some medical conditions may lead your midwife or doctor to recommend modifications or abstinence. These conditions are:

When NOT To Exercise During Pregnancy / Contra-indications to Pregnancy Exercise!

The following conditions are contra indications to pregnancy exercises.  See the American College of Obstetricians & Gynecologists (ACOG) website for more detailed safety information

  • Pregnancy-induced hypertension (high blood pressure)
  • Pre-term rupture of membranes
  • Premature labour during the prior or current pregnancy or both
  • Incompetent cervix (a surgical procedure to close the cervix to keep the foetus intact in utero)
  • Persistent second or third-trimester bleeding
  • Intrauterine growth retardation

In addition, women with certain other conditions, including chronic hypertension (high blood pressure) or active thyroid, cardiac, vascular or pulmonary disease, should be evaluated carefully in order to determine whether a  pregnancy exercise program is appropriate.

Read more on the Benefits of Exercise During Pregnancy here &  Advice on What Pregnancy Exercises Are Most Effective here!

Do you have any questions or concerns about exercising during pregnancy? Please leave a comment below or contact Wendy & just ask!

 

Putting On Weight in Pregnancy. How Much Is Too Much?

Leave a Comment

I’m often asked this… Putting on weight in pregnancy: how much pregnancy weight gain is normal?

How much is healthy? Or necessary? How much of the weight you’re putting on is ‘Baby Fat’… & what’s the average time it takes to lose your baby weight?

But before we start worrying about how to lose it, how much pregnancy weight gain, is *average* pregnancy weight gain?

Bit of a disclaimer / stating the obvious here, but  every pregnancy is different. Some women will gain quite a bit more than average (3.5 stone / 50+ pounds / 23kg), while others gain much less (1 stone / 15 pounds / 7kg). And the whole point of an *average* is that most people lie one or other side of it. Right, am I covered? Phew.

Here’s some rather interesting facts about the average UK & US woman putting on weight in pregnancy.

According to the Department for Trade and Industry, the average U.K. woman is 5′ 3.8″ (162 centimeters) tall and weighs 147 pounds / 10 stone 7lb /66.7 kilograms. The average U.S. woman is also 5′ 3.8″ (163 cm) tall, & weighs 163 pounds / 74 kg. Your pre-pregnancy weight, age, race & height will all influence how much weight you gain during pregnancy (oh, & there is also the small matter of what you eat, but we’ll leave it as ‘all being equal’ for the moment!). Personally I didn’t realise we were all so short, but there you go…

A healthy weight gain during pregnancy for Ms Average might be around 30lb / 2 stones / 13.6kg. Bear in mind that in reality there could be significant fluctuations in either direction. So after all that math, um, the answer is: it depends.

Please do not get hung up weight gain charts… as you can see from above, average covers quite a range! But here’s the bit we often forget – most of your pregnancy weight gain is NOT FAT!

Your pregnancy weight gain is made up of the following (with approximate weights):

• Your baby (doh) (6-8 lbs)

• Placenta (1.5 lbs)

• Amniotic fluid (2 lbs)

• Uterine enlargement (2 lbs)

• Extra blood volume (3-4 lbs)

• Extra breast tissue (1-2 lb)

• Extra body fluid / water  (4 lbs)

• Fat (roughly 7 lbs)

So the necessary extra FAT stores of pregnancy account for around 7 pounds / just over 3 Kilos of that ‘average’ 30 pounds /13.6 kilos weight gain we talked about.

Actually I’m not sure whether that has made you feel better or worse…

Of course, putting on weight in pregnancy is healthy and simply means your baby is growing well.  It took 9 months to steadily go on, and so you must expect that it will take at least that long, in conjunction with eating healthily and staying active, to steadily come off. You’ve heard it before, but losing fat for the long term needs to be done sensibly and gradually.

The Truth About Baby Fat

The body builds up extra fat stores during pregnancy and uses 300-500 calories of these a day for as long as you’re exclusively breastfeeding. This is pretty much the same additional nutritional requirement as your body needed throughout pregnancy. So a healthy diet, plenty of fluids, minimal or no processed foods and moderate activity will provide the calories that both you and your baby need.

You really don’t need to build up any more fat stores, so once the extra maternal and breastfeeding fat stores are no longer needed, I’m afraid there is no such thing as ‘baby fat’, there is only ‘fat fat’.  Fat is just fat, and it sits on top of muscle. Fat and muscle are completely different types of tissue, and one cannot turn into the other.

You know, having answered those questions, I’m not entirely sure I’ve made anybody feel any better… ?! How much weight did you put on in pregnancy? And how long did it stay on? ;)

Diastasis Recti in Pregnancy

9 Comments

Testing for a diastasis recti in pregnancy is not necessary & whilst you can minimise its impact on your core muscles, you should not try to prevent repair a diastasis in pregnancy.

I recently posted a video on the MuTu System YouTube channel showing you how to test for a diastasis recti (abdominal separation) following pregnancy – even a long time following pregnancy!). I wanted to write a quick post today regarding testing for a diastasis recti during pregnancy, as I am often asked about this.

Please don’t!

Please don’t go poking about or worrying about diastasis recti or abdominal separation during your pregnancy. The rectus abdominus muscle parts to make room for your growing bump in a third of first pregnancies, & in around two thirds of second or subsequent pregnancies. It is normal, painless & perfectly natural. You’re not going to stop it parting, & nor should you try.

What you can do is keep your transverse & pelvic floor muscles strong throughout pregnancy, whilst avoiding exercises or movements that will exacerbate the problem. This will ensure the effective recovery & restoration of those core muscles after the birth, & make repair of the gap easier.

Diastasis recti gets a bad rap. But really abdominal separation is just your body’s natural way of making room for your baby. Keep your muscles toned, strong & working in the right direction… & most women will be able to repair the gap painlessly in 6-12 weeks.

Even if you had your baby many months or even years ago, once you start doing the right exercises, & stop doing the wrong ones, you can reverse the condition.

For information & articles about exercises for diastasis recti & exercises to avoid see the Diastasis Recti articles of the blog or download the free report

So don’t panic. And leave your poor bump alone… if your baby needs more space, Mother Nature knows how to make room! :) What is your experience of being properly informed or educated about a diastasis in pregnancy?

 

Symphysis Pubis Dysfunction (SPD) / Pelvic Girdle Pain (PGP): Causes & Risk Factors

2 Comments

This is the third instalment on Symphysis Pubis Dysfunction (SPD) / Pelvic Girdle Pain (PGP). We already looked at exercises to alleviate SPD & how to minimise discomfort during everyday activity. So now you’re (a little) more comfortable, we’ll go to part 3 of 3 of these posts, & have a look at what is, why have you got it.

symphysis pubis dysfunction causes and risk factorsThe sacrum is at the base of your spine, above your coccyx, & fits between the two halves of the pelvis. These pelvic bones are called the iliac bones. This is where the sacroiliac joints are formed (the 2 dimples in the small of your back).  These three bones of the pelvis -the sacrum and the two iliac bones – form a ring.

The iliac bones meet at the front of the pelvis, forming a joint called the symphysis pubis. This joint is extremely vulnerable during pregnancy. Both raised levels of the hormone relaxin, & pressure from your baby, cause the joint to become more elastic & to widen in preparation for birth. This makes the whole pelvic joint less stable. The pain of SPD is not necessarily related to the degree of separation, but owes more to the instability of the whole pelvis.

Symphysis Pubis Dysfunction, now know as Pelvic Girdle Pain, refers to pregnancy-induced instability, pain & dysfunction of the symphysis pubis joint and/or the sacro iliac joint.

Some pain in the area is felt by 50-70% of pregnant women. 14-22% of women have serous PGP, with 5-8% having severe pain or disability.*

There are no clear causes or risk factors for SPD / PGP, however the pain experienced is associated with a misalignment of the pelvis (at any of the joints) & may be (less so) related to hormone levels.

If you have suffered from SPD / PGP in previous pregnancies; have been subject to pelvic injury or any misalignment to the spine or pelvis (including due to poor ergonomic working positions or heavy workloads); if your joints were particularly mobile pre-pregnancy or if you were very overweight – you may be more susceptible.

If you are suffering from SPD /PGP, then get referred to a physiotherapist as soon as possible, as discussed in the previous posts. As well as following the advice he/she gives you, activation & strengthening of the transverse abdominus muscles & pelvic floor is vital to assist stabilisation of the pelvis.

I do hope these 3 posts have been helpful! Please leave a comment to let me know your experiences, what has worked & what hasn’t, & to ask any further questions!

Did you know that the techniques of MuTu Core Phase 1 & MuTu Breathe in the MuTu System online program are gentle, safe & entirely appropriate for pregnancy & immediately after giving birth?

Sign up in the pink cloud at the top of the page to make sure you have full access to our programs!

 

* Association of Chartered Physiotherapists in Women’s Health

Image copyright West End Physiotherapy

Symphysis Pubis Dysfunction (SPD) or Pelvic Girdle Pain (PGP): Minimising Pain During Everyday Activities

2 Comments

This is part 2 of 3 posts covering SPD / PGP during pregnancy. Yesterday I posted on Exercises for SPD / PGP, today its about living with it!

A Few Tips that Might Help:

DO:
• Be as active as possible within pain limits and avoid activities that make the pain worse
• Ask for help! Many household chores & everyday activities may be difficult or painful – ask for & accept help wherever you can get it
• Rest & relax when you can. Sitting on a large exercise ball is often more comfortable than a chair & easier to get up from.
• Sit down to get dressed and undressed – avoid standing on one leg
• Wear flat supportive shoes
• Avoid standing for prolonged periods (someone else’s turn to do the ironing:))
• Try to keep your knees together when moving out of the car.  A plastic carrier bag on the seat may help you to swivel (another top tip from the Association of Chartered Physiotherapists for Women’s Health)
• Sleep on your side with a pillow between your legs
• Try different ways of turning in bed e.g. turning under or turning over with your knees together and squeezing your buttocks
• Roll in and out of bed keeping your knees together
• Take the stairs one at a time or go down on your bottom
• Use a small rucksack to carry your stuff around – this leaves your hands free to hang onto something for support or to use crutches if you’ve been given them

AVOID activities which make the pain worse:

• Standing on one leg
• Bending and twisting to lift or carrying a toddler or baby on one hip
• Crossing your legs
• Sitting on the floor
• Sitting twisted
• Sitting or standing for long periods
• Lifting heavy weights (shopping bags, wet washing, vacuum cleaners, toddlers)
• Vacuuming
• Pushing heavy objects like supermarket trolleys
• Carrying anything in only one hand

Of course not all of these activities CAN realistically be avoided – you may have to lift & care for other children, pick up something or go to the supermarket. Just try to get as much help as you can, go slowly & think before you move.

Stay as active as you can. Follow your physiotherapist’s guidelines & keep doing the core activation & pelvic floor exercises described in yesterday’s post EVERY DAY. You will get some relief as well as be training your vital core muscles in preparation for your post-baby flat tummy!

Thanks again to the Association of Chartered Physiotherapists for Women’s Health for their great guidelines & also have a look at the Pelvic Partnership for more tips & information on SPD / PGP.

The MuTu System Team of Personal Trainers are experienced & knowledgeable when dealing with SPD / PGP – if you would like to meet with a trainer for a free consultation then just find the trainer nearest you & fill out the form!

What strategies worked for you? Please share your SPD / PGP stories – I know many women suffer (1 in 5 pregnancies) but often don’t realise how common the condition is. If you know something that does or doesn’t work, please leave a comment here!

Did you know that the techniques of MuTu Core Phase 1 & MuTu Breathe in the MuTu System online program are gentle, safe & entirely appropriate for pregnancy & immediately after giving birth?

Sign up in the pink cloud at the top of the page to make sure you have full access to our programs!

Exercise for Symphysis Pubis Dysfunction (SPD) or Pelvic Girdle Pain (PGP) in Pregnancy

44 Comments

Symphysis Pubis Dysfunction (SPD), now referred to as Pelvic Girdle Pain (PGP) describes pain in the joints that make up your pelvis. They include the symphysis pubis joint (SPJ) at the front &/or the sacroiliac joints (SIJ) at the back. The result is pain felt across the front or back of the pelvis, which can range from mild discomfort to severe pain.

This is the first of 3 related posts on SPD / PGP coming over the next few days. I have dealt with exercises first as that’s what so many of you have asked for! The next one will deal with everyday activities & minimising discomfort & the third will give more of an explanation of the diagnosis & causes. Apologies offered at the outset  that these posts are a little longer than usual!

If your SPD / PGP is causing you pain, you should be referred to a physiotherapist who will assess the position and the symmetry of movement of your pelvic joints, especially the sacro-iliac joints at the back of the pelvis. Treatment will involve a combination of joint realignment or mobilisation and soft tissue or muscle treatment.

When the body is experiencing pain, muscles tighten & compensate, causing asymmetry & misalignment of joints. It is important that you receive treatment from a physiotherapist, chiropractor or osteopath to correct this, as well as carrying out these exercises on a daily basis, preferably 2-3 times every day. Complimentary therapies such as acupuncture or cranial sacral therapy may also provide relief. Please share your stories on what has or hasn’t worked for you!

Exercise cannot realign joints or tighten ligaments affected by the hormone relaxin, but it CAN help to stabalise the pelvis by strengthening the muscles that support it.

The muscles that need to be strengthened to improve stability for SPD / PGP are the core muscles, particularly the Tranverse Abdominus (TVA) & the pelvic floor. Depending upon the level of pain & range of movement, bodyweight exercises such as a supported squat (adapting the depth of the squat & how far your open your legs) will also improve strength & stability.

SPD / PGP Exercise No.1 TVA Activation: To start identifying & ‘engaging’ your transverse abdominus, you need to practice abdominal or belly breathing. Sit on a chair, exercise ball or cross-legged on the floor & place your hands on your belly. Breathe in, fill your lungs & let your belly expand. Then exhale, emptying your lungs, whilst drawing your belly button right back towards your spine. Keep your shoulders down & your neck relaxed.

SPD / PGP Exercise No.2 Pelvic Tilt: Get on your hands & knees, with your hands directly underneath your shoulders & your knees directly underneath your hips. With good neutral posture position, inhale, allowing the TVA to relax. On exhalation draw the bellybutton towards the spine & contract the PF. Draw the pubic bone toward the belly button & your pelvis will tilt slightly. Avoid excessive spinal movement. Hold in for a count of 10, then relax for a count of 10. Keep going for 2 minutes.

You can also do a pelvic tilt from sitting on an exercise ball. Sit tall at ’12 o’clock’  (i.e. not on the edge) of the ball, hands folded across chest, exhale & draw navel to spine as you roll the ball forwards slightly as your pelvis tilts. Lift pelvic floor and engage your TVA. Control the movement with your abs not your shoulders. Inhale & return to neutral spine as the ball rolls back to the starting position.

SPD / PGP Exercise No.3 SuperMum (adapted): On all fours as above, with your hands directly underneath your shoulders & your elbows slightly bent. Engage TVA & raise your left hand & right knee approximately one cm off the ground (no higher). Remember to breathe (!) & hold this position for 5-10 seconds before lowering & repeat with the right hand & left knee. If you start to wobble, focus again on engaging TVA to stabilise yourself, then lower. Keep alternating sides for 2 minutes.

Make sure to not allow the hamstring to tighten & that the pelvis does not load (shift) into the hip that is in contact with the ground. Your core muscles should be doing the work!

SPD / PGP Exercise No.4 Kegels: Kegels or Pelvic Floor Exercises are often described as stopping yourself from urinating, but are more actually more effective if you imagine you’re trying not to fart… if you pull in your sphincter muscles (but don’t squeeze your buttocks), your vaginal muscles will also tighten. Then imagine you’re trying to stop yourself from urinating – try to differentiate & identify front, middle & back. Squeeze & release them from front to back, then back to front.

Try quick squeezes, as you contract & release the muscles for just a second at a time. Do this 10 times, rest for a couple of seconds, & then do another 10. Also longer holds. Starting with 5 seconds, repeat 5 times. Take a minute break then do the set again. You can build up to 10 second holds with 10 repetitions. Do both types & aim to do the whole set 2-3 times a day. It might not feel like much, but as well as stabilising your pelvis, these exercises are the difference between post-baby bladder control & wetting yourself. They’re worth it…

SPD / PGP Exercise No.5 Hip Bridge: Lie on your back with your knees bent & feet flat on the floor. Push down into the floor with your hands & raise your hips, off the floor. Your feet, shoulder blades & head remain on the floor, & your chin will tuck into your chest. Hold for 3 seconds before lowering hips back to the floor. Again remember to engage TVA as you raise & exhale, take a breath as you hold, then lower as you inhale.

Only exercise on your back for short periods of time during pregnancy & only if you are comfortable. If at any time you feel breathless, dizzy or uncomfortable, simply roll onto your left side & then slowly come up.

SPD / PGP Exercise No.6 Adapted Squat: Strengthening the muscles of the lower body will also help to stabilise the pelvis, & so try some squats, but with adaptations: Stand side-on to the back of a chair or sofa & hold onto it for support. With legs only just wider than hip distance apart, lower your bottom down as if you were going to sit down. Keep your knees behind your toes & only go as low as is comfortable. Imagine your tail bone is reaching away down to the floor behind you, rather than sticking your bottom up in the air. To come back up, exhale, engage TVA & push up through the outside of your feet & your heels. You will feel the muscles in your backside & thighs working.Repeat 10 times.

Keep active, as doing nothing at all will make the pain worse. Walk as much as you can, using smaller strides if large steps are painful. Walk with good posture – don’t hunch your shoulders or bend forward from the hips. Drop your shoulder blades down & draw them together, engage TVA, breathe deeply & look straight ahead.

Try to do each of these exercises at least once a day. They will only take a few minutes. If your pain is severe & debilitating make sure you also get referred to a physio, chiropractor or osteopath to realign your pelvis. Your muscles will be inhibited from allowing these exercises to work for you properly  if they are overcompensating for misalignment or pain.

Please let me know how you get on, & share your stories on what has or hasn’t worked for you!

Next post on this topic coming very soon: Alleviating pain for SPD / PGP during everyday activities.

Did you know that the techniques of MuTu Core Phase 1 & MuTu Breathe in the MuTu System online program are gentle, safe & entirely appropriate for pregnancy & immediately after giving birth?

Sign up in the pink cloud at the top of the page to make sure you have full access to our programs!

‘Could Be Anything, Love… You’ve Had a LOT of Drugs’

9 Comments

Inspired by Josie’s writing prompts at Sleep is for the Weak, namely ‘tell me about a time when your body let you down’ I thought I’d have a go at a slightly more *personal* than usual post.

I’m not a typical ‘mummy blogger’ – if there is such a thing – as my website & blog represent not only me, but my business.  I *try* to inspire & motivate, & to share my expertise so that pregnant women & mums feel better about themselves. My own motivation for what I do really is as simple as that. I am also careful not to step outside of my area of expertise & into the realm of midwifery, doctor or parenting expert (which I am SO not).

I believe that women’s bodies are incredible, amazing things. That if we show our bodies some love, then they are literally capable of miracles.  But I have wobbled (Josie’s word!) on 2 fairly major occasions to maintain that self belief, namely the births of my children.

Don’t worry, I’m not going to go into a ‘my gory birth story is worse than yours’  (Jeez, you’ve all got one of those!) & some of  you will have had much more traumatic or physically damaging birth experiences than mine. Just as many of you will have had fantastic, unassisted & empowering experiences (I applaud you whilst being  just *slightly* envious) :-)

I had to change some of the wording of my advertising for my pregnancy & postnatal personal training business after I had my first baby. You see I used to tell potential clients how easy their birth would be if they just followed the correct pregnancy exercise regime. How quickly they would pop out their baby with their finely tuned pelvic floor muscles & how swiftly they would zing back to energetic gorgeousness.

Then I had a go at that birth thing. And boy did I feel short-changed. It was so darned unfair. I’d done everything right! I had eaten, relaxed & exercised by the book, so how come I didn’t get my perfect birth?

My daughter was a pretty damaging ventouse delivery after 28 hours labour, followed by postpartum haemorrhage, a ‘manual evacuation’ (that was nice)  & a catalogue of frankly crappy moments which I won’t bore you with.

My son was born at home nearly 2 years later,with the full support of midwives & doctors who assured me that there was ‘no reason why it would happen again’. My boy’s birth was glorious – but then the haemorrhage came again & this time it was vicious. Helicopter (oh yes. A helicopter. I mean I know I said this isnt a competition but beat that ;) ) theatre & a whole series of ‘procedures’ plus a terrified looking nurse (at a different & much nicer hospital) telling me the next day how she ‘thought we’d lost you there’.

At one point I asked, ‘So where did that bruise come from?’ pointing out yet another angry needle site. She shrugged ‘Could be anything, Love. You’ve had a LOT of drugs’ .

When I recovered I was mad. Mad with my body for letting me down. Twice. Bitter because it wasn’t fair. Other women could do it… why couldn’t I? Women who weren’t as fit/strong/healthy/’knowledgeable’ as I was. I had wanted ‘that natural birth’ so badly.What was the point of all that preparation & exercise?

But back at home my midwife put it in perspective & stopped me feeling quite so sorry for myself. ‘You think most women can still hold a squat position after 24 hours labour?’ she asked. She reminded me of my aerobic fitness & stamina, of my core & lower body strength & of how my nutritional knowledge had enabled me to nourish my body so quickly back to vitality after such massive blood loss.

Mother Nature & my Midwife taught me that whilst there is an awful lot about labour & birth that really is in the lap of the Gods… there is also quite a lot we can do to help. By eating for optimum health, exercising correctly & having confidence & respect for our body, I think we empower it to do (& bounce back from) incredible things.

I work with postnatal personal training clients on re-connecting, emotionally as well as physically, with their bodies, especially when they have preferred to ‘cut off’ from certain body parts when faced with stress incontinence, flab or stretch marks. Their body’s ability to recover & look fabulous is still there, but again, it needs some help in the form of very specific exercise & great nutrition.

I did feel that my body had let me down. But then I got over myself & realised that (with just a little medical intervention ;-) ) it had actually been amazing. So much had gone right, & of course the results (now 4 & 2) make me grateful every day.

I do hope you will leave a comment & let me know what you think! Birth is a very big deal, & I know only too well how many women continue to be affected by their experiences (good & bad) many years later. This post is not supposed to be about who has a ‘perfect birth’ & who doesn’t, but rather how a little self love & physical TLC can go a very long way, whatever the experience.

Pregnancy Exercise | Is Your Pregnancy Exercise Programme Appropriate & Safe??

Leave a Comment

Pregnancy exercise prescription needs to be specific to your stage of pregnancy & to your individual circumstances, in order to be  safe, let alone effective. Pregnant women are often surprised to hear that certain exercises will make diastasis recti in pregnancy (split abdominals) WORSE… but these exercises have been included in their personal training or gym programme.

Does your pregnancy exercise programme includes long workouts on cardio machines (treadmill, bike, cross trainer) at steady speeds? Does your pregnancy exercise regime exercise all muscle groups evenly & equally, despite the postural shifts of pregnancy & mothering? Are you spending time doing small muscle-group exercises, like bicep curls?

If so, you’re not getting the best advice & won’t get the results you’re after! Here’s a few tips to make sure that the pregnancy exercises you;ve been given is going to really work for you:

  • Forget the fat burning zone! IE long sessions of steady cardio. The most effective way to lose postnatal fat & build lean muscle mass is to INTERVAL TRAIN. You need to be constantly surprising & working your body by changing intensity, speed & duration of your workout.
  • Pregnancy (& then mothering – feeding, lifting & cuddling!) puts us in a permanently hunched posture, shortening & tightening the muscles of the chest & front of the shoulders, whilst stretching & weakening the upper back. Strengthening exercises should concentrate more on working the upper back (IE rowing, or pulling type movements), than the chest (pushing movements). Aim for a ratio of 3:1 upper back work: chest. The upper back needs strengthening & the front needs stretching to ‘even you out’. Push-ups are great exercises, but need to balanced with upright rows, pull ups & the dumb waiter.

One Great Pregnancy Exercise: The Dumb Waiter

To perform the Dumb Waiter exercise, keep shoulder blades relaxed & down, then move hands out to the side, keeping elbows in & squeezing shoulder blades together.

pregnancy exercise dumbwaiter 1

Dumb Waiter position 1

Pregnancy Exercise: Dumb Waiter 2

Dumb Waiter position 2

  • Any crunch, sit-up or jack-knife movement will make diastasis recti (the gaping of the abdominal muscles experienced by up to two thirds of pregnant women) WORSE. Core work is absolutely vital during pregnancy & afterwards, & should concentrate on activation of the TVA & pelvic floor muscles. You need to work the rectus muscles (the split ones) in a linear, not gaping direction. A plank is great, a crunch is not!
  • For maximum efficiency, core strength & stability concentrate on large muscle group exercises using body weight. Examples are squats, lunges, pull-ups or planks. Or use multi-tasking exercises such as squats with a shoulder press or upright row with a resistance band. Standing there doing a bicep curl is boring, inefficient & won’t burn any fat!
  • Your CORE should be involved in all these exercises, not just the specifically abdominal exercises. Again, multi-task your exercises, it’s what we’re supposed to be good at, & it’s realistic for busy mums!
  • Are you getting expert instruction on dealing with your  symphysis pubis dysfunction (SPD) or back ache caused by postural & hormonal changes or imbalances?

For general safe pregnancy exercise guidelines see here, but if you’d like anything clarified or explained further, please just leave a comment here or contact me – I want to DE-mystify pregnancy & postnatal personal training & exercise so please let me know what you’d like more on!

« Older Posts