Skip to main content

Pregnant? Tips for Exercising- What you need to know!

Getting Up & Getting Down- Use SAFE and proper technique!
Always practice safe technique for getting up and getting down when pregnant- especially when you are exercising! This will help you maintain your balance, as well as protect your abdomen from excessive strain.
Getting down:
1. Stand with feet shoulder width apart.
2. Bend forward at hip with straight back and bend knees. Place both hands on both knees.
3. Slowly shift both hands to one knee and lower down onto one knee.
4. Lower down onto all fours and gently roll onto hip, shoulder to ground, head on ground, then slowly roll onto back.
Getting up is the reverse:
1. From back, roll onto side and come to hip then to all fours.
2. With one knee forward, place both hands on bent knee and gently push up with both hands.
3. Come to bent standing position with both hands on knees, and slowly straighten to standing.

Breathing
When pregnant, we must protect the rectus abdominus muscles that are strained as the baby grows. By practicing "belly breathing" we protect and strengthen the transverse muscle which wraps around the abdomen like a girdle. The transverse is a supportive muscle which helps to reduce the strain on the ab muscles in the front.

Belly Breathing:
1. On inhale gently inflate abdomen like a balloon- this will push the belly button out slightly.
2. On exhalation, pull your naval in towards your spine.
Notes: to practice technique, place hand on belly and focus the movements. Do NOT push out on inhale to distend your abdomen! This breathing technique can be practiced anywhere, and every day!
 
Splinting the Abdomen:
There is a natural split between the abdominal muscles. As these muscles are strained with the baby's growth, this split can open up into diastisis. It is essential to practice belly breathing and keep the transverse muscle tight for support, to reduce the pressure on the rectus addominus muscles. Splinting the abdomen from the 2nd trimester on is recommended.
Splinting provides support to your abdominal area during targeted exercise. There are 2 ways to splint:
1. With hands, cross your body and gently push the 2 muscles towards the center for support.
2. Fold a towel into a wide band- do NOT twist it into a rope! Wrap the band around the waist with an overhand grip and gently pull in.
To splint: Belly breathe, retract naval, the constrict with hands or towel gently. Avoid all movements that push the abdomen out.


Comments

Popular posts from this blog

I don’t have a Diastasis- Why is my abdomen still distended postpartum?

I get asked this question all the time! Here is my answer:
Research has shown that 100% of pregnant women will develop some degree of diastasis recti. A diastasis is a lateral separation in the abdominal wall between the recti or “six pack”, due to a stretching of the midline connective tissue or “linea alba”. Although some diastasis will heal postpartum, in many cases a separation will remain without restorative exercise.
Distention from DR will present as a doming in the midline. Women who heal a diastasis spontaneously or through restorative exercise may still find that their abdomens are distended, particularly after a meal and/or at the end of the day. If there is no diastasis, why is this?
This abdominal distention does not occur in the midline, but rather across the entire abdominal wall. This is due to a weakened hypotonic TVA- transverse abdominis muscle. The TVA is the deepest anterior abdominal muscle, wrapping around the midsection like a girdle, with a left and right side. T…

Hello Fresh- An Option for Healthy Meal Planning!

I had an opportunity to try a food delivery service called Hello Fresh. A lot of people have been talking about it and it is becoming a popular option for people who are too busy to shop and plan for meals. It is a much cheaper and healthier option to eating out.  Most meals cost approx $12 per person and the portions are generous.

I am always nervous about subscription services, and in order to redeem the coupon I was gifted I had to signup with payment information. I reviewed the cancellation policy which seemed very uncomplicated. Further to, I can skip weeks as I choose, pausing my subscription. It seemed fair.

My resident kitchen helper Ben volunteered to blog about the meal preparation. Ben is a fantastic creative cook and hobby chef. As we have prepared more Hello Fresh meals he has “beefed up” the ingredients to make extra portions from the same recipe, as well as kid friendly (plainer) versions. Here is Ben’s review of our first Hello Fresh Meal, a Pork Schnitzel.

We received o…

BulletProof Coffee

I have a client who regularly makes us a cup of BulletProof coffee before our workouts. I have come to enjoy its flavor. BulletProof Coffee is simply black coffee blended in a blender (not mixed with a spoon), with clarified grass fed butter (Ghee) and a medium-chain triglycerides (MCT) oil (Coconut oil works).

Apparently there are benefits to brain function by blending healthy fats with your morning coffee. Also it has ketonic diet sympathies, as the fasted body in the morning continues burning healthy fat as energy, reducing hunger and helping with weight management. This is my understanding, anyway. I find it tasty and it perks me up :)

Interested in making this for myself, I went to Amazon looking for products. Here is what I found- typical of protein powders and health food supplements, I found a lot of packaging and marketing.


This BulletProof coffee package which costs $75.99 for coffee and some hyped up coconut oil? Then there is this Ghee at $57.99. As I added these items to my …