PREGNANCY EXERCISE AND PUBIC PAIN

One of many symptoms of pregnancy is pubic pain. Loosened ligaments increase the mobility of the pelvic joint and can cause pain and irritation. This irritation may be worsened by exercise, impact and weight bearing activities. If you suffer from this irritation while performing hip adduction, hip abduction (side lying leg lifts) and to a lesser extent hip extension you can modify these movement and perform the exercises from a standing position. If pubis symphysis irritation still persists you need to reduce weight bearing activities.

Change from a lying leg lift to a standing version.

PREGNANCY EXERCISE -Preventing Hemorrhoids

Although I am a huge fan of performing a full squat exercise during pregnancy as it helps open the birth canal let look at some precautions as well. It is hard to maintain neutral spine, especially as your pregnancy progresses. Make sure you use a mirror to check your posture and a balance aid or stability ball to help maintain neutral spine during this exercise. One more issue to address is hemorrhoids- yes this exercise can help prevent or induce them-what? Yes you can help prevent hemorrhoids if you are cuing your pelvic floor muscles from the start of this exercise and if you began performing this exercise early in your pregnancy. Your muscles will be stronger in your pelvic floor and reduce the chance of hemorrhoids.

If you do suffer from hemorrhoids during your pregnancy they may be exacerbated by performing a full squat with a hold at the bottom of the range. So what do you do- well always cue your pelvic floor muscles (it will feel like stopping the flow of urine) and perform this exercise. NEVER hold your squat at the bottom range and return to standing. One other option is to slightly shorten your range of motion to reduce strain on your pelvic floor.

You may suffer hemorrhoids due to a number of pregnancy related issues such as slow gastrointestinal mobility, decrease in smooth muscle tone. It doesn't matter why, sometime they just come with the condition- but you can help by performing kegal exercises to prevent pooling of blood around your rectum. This means after performing your workout you should try and end with some kegals during your cool down as well. This will help prevent and reduce hemorrhoids. Cycling and other seated exercises may become uncomfortable during pregnancy due to hemorrhoids as well.

1 Trimester Beginner Pregnant Exerciser-a new twist

If you are a beginner pregnant exerciser, what should you do? Well the guidelines say you are able to start a walking program in your first TRIMESTER and then progress to a strength and cardio program by your second and third trimesters.

Beginner Pregnant Exerciser Trimester 1- Start slow for 5-10 minutes and you are able to increase this to a 30 minute walk. Your level of exertion should be moderate and be careful not to overheat. Dress in layers, wear a good bra and footwear and bring your water. Take breaks as needed. Stay close to home and walk with a buddy as well at first until you know how you are going to react to exercise. Some women get light headed due to hormones and changes in blood volume.

It is particularly important to keep your core body temperature down during the first trimester as this is when the neural tube (that eventually becomes the spine) is developing.

OK so this is nothing new- it's in the guidelines. I have a twist for the beginner pregnant exerciser. During your travels try walking sideways for approximately 1 minute on each side, this will help you work your lateral stabilizers needed for balance and reduce overuse of forward walking muscle groups. If you are confident with this you can attempt to perform some backwards walking as well- try to stand tall, draw in your belly, flex from your gluts to extend your hip to take a backwards step. This again will help reduce any overuse associated with forward walking only. If you are not comfortable with multi-directional moves please stick to forward walking.

PREGNANCY EXERCISE- Beginner/Intermediate/Advanced-which are you?

Today I want to touch on the subject of what is recommended with regards to exercise for pregnant women of different fitness levels. This is a subject that is not often addressed and recommendations have recently changed. I hope this clears up any questions.

A beginner is a women who has never exercised or who has never maintained a regular exercise program for 3 months continuously. These women used to be told to not start any exercise during their pregnancy. We now know this is not the case. Beginner exercises are able to start a walking and stretching program during their first trimester of pregnancy. They are able to begin a weight training program and perform cardio workouts during their 2 and 3 trimesters.

An intermediate pregnant exercises is a women who exercises 2-4 times a week on a regular basis and has done so for over 3 months. These women can continue on with their regular exercise program. This may include jogging, weights, yoga, cardio and stretching.

An advanced pregnant exerciser is a women who exercises 5x or more a week on a regular basis and has done so for over 3 months. These women can carry on with their regular program as long is they do not have a performance based goal. This is not the time to train for a marathon. They will have to gradually scale back and focus on muscular endurance rather than strength gains.

For all levels of pregnant exercises during the first trimester women should be aware to keep their core body temperature low as this is when the neural tube of your fetus is forming. All pregnant exerciser need to check with their doctors before exercising to make sure they do not have any contraindications to exercise. Although not absolute you can monitor your working heart rate to get an indication of your core body temperature- stay between 125-155 bpm depending on your level and age. During the 2 and 3 trimester exercises performed from lying on your back should be modified to an incline supine position (45 degree angle), seated or standing. Exercises that would be completed on your belly should be modified to a standing, seated or side lying position. Exercises should focus on muscular endurance, posture and functional moves to deal with changes during your pregnancy. Guidelines for pregnancy exercise are stated on the PAR MED X PREGNANCY Form or at Candian Exercise Guidelines.

I will be off to a new local store to check out some GREEN BABY products at Baby On The Hip. I am looking forward to this and I definately going with a purpose. I need to get the girls new car seats and I would like to pick out a gift for my babies FIRST birthday. I am looking forward to checking out their products and will report on my findings.

2 New Exercises For You

I just want to share 2 new exercises I have posted on you tube. I have indicated they are for new mothers, but these exercises are fabulous for pregnancy as well. When performing the first pregnancy exercise for scapular stability and lower trapezius fibres, try to start with the stability ball as close to your growing baby bump and focus on drawing you abdominals up and in while performing this.

When working on the pelvic stabilization exercise do not hold your contractions for more than 3 seconds. Again this is a great exercise especially if you suffer from pelvic shearing due to pregnancy.

video Scapular and Pelvic Stabilization

Making an Eco-Friendly GREEN NURSERY

There is a great blog called Organically Grown- healthy green baby. I found they had a great blog post on finding a eco-friendly crib and crib mattress. Here is the post link for the crib http://blog.happygreenbaby.com/2008/12/21/shopping-for-an-eco-friendly-crib/ . If you have ever shopped for a crib you will note that the eco-friendly crib is no more expensive than a regular good quality crib.

There is a great post on finding an organic crib mattress. Check this out, I think you will find it very beneficial. http://blog.happygreenbaby.com/2009/02/08/how-to-choose-an-organic-crib-mattress-without-going-crazy/

PREGNANCY FITNESS-Stretch Your Calves

At a time of the year when we are in a dry climate, gripping onto snow and ice to walk and only getting more pregnant one of the most beneficial things you can do is STRETCH YOUR CALF MUSCLES. That's right, they are prone to cramping during pregnancy, so some light stretching can really help. Keep hydrated and continue with your prenatal vitamins as well. If you wear high heels at work you are placing your calf muscle in a shortened position for the majority of the day and you will need to counteract this with some calf stretching as shown in the image.
Tips while you work-
1. try to elevate your toes and let your heel drop when sitting at your desk
2. flat sole shoes
3. drink water all day, if you have a caffeinated beverage follow up with a water
4. move your ankles around in a circular motion to help pump blood out of your calves
5. avoid crossing your legs as this can cause blood to pool

Due to your 40-50% increase in blood volume during pregnancy blood can pool in your calves at night time when you lay down. The lack of movement reduces the ability for your calf muscles to pump the blood towards your heart. All of this can cause night calf cramps. Stretch your calves before bed and if you wake with a night cramp gently try to pull your toes upwards to alleviate it. If calf cramps persist and are often see a nutritionist as muscle cramping can be attributed to low calcium and/or potassium.

Can you think of one other VERY BENEFICIAL exercise you can do for your calves? Let's hear it, post a comment.