Pregnancy at Elixr
THIS INFORMATION IS FOR EXISTING MEMBERS WHO FALL PREGNANT.
First thing’s first...CONGRATULATIONS!
Pregnancy is a wonderful time in any mother’s life.
With pregnancy, however, come certain challenges. One of these relates to the mother’s changing capacity to safely undertake an exercise regime. Elixr offers the following guidelines for pregnancy, and pregnancy and Pilates to help you along your way.
The General Rule - If there is pain or discomfort, ease off!
Exercise during pregnancy should not be about improving muscle tone. It should be about maintaining health, posture and a positive mental attitude.
Please Note: Elixr requires written medical clearance before expectant members continue classes or general exercise. This can simply be handed in at reception. Elixr also require expectant members to complete a Pre-Natal Authorisation form.
For all pregnant members, extra guidance/doctors advice should be sought if you have:
- Diabetes before or during the pregnancy
- High blood pressure or thyroid disease
- Anaemia or blood disorders
- Any cardiac or pulmonary disorders
- A History of premature labour
- Your placenta implanted completely over, or near your cervix
- Had three or more miscarriages
- Experienced cramping, spotting or bleeding during the pregnancy
- Been told or advised you’re expecting more than one baby!
General exercise tips for pregnant members:
- Pelvic floor exercises are very beneficial, but it is just as important to practice releasing/relaxing the pelvic floor as it is to contract it (vary the range of contractions, 100%, 50%, 25% etc up and down).
- Avoid exercise in a warm/hot environment as core body temperature increases when pregnant.
- Keep well hydrated and avoid exercising on an empty stomach (your glycogen levels may drop too low) Bring a water bottle to class/exercise.
- Wear a supportive bra.
- Avoid ballistic (bouncing) stretching. Your joints are more flexible
- through elevated levels of relaxin*.
- Avoid holding prolonged positions, as this may increase blood pressure.
Pilates and Pregnancy
Elixr recommends you participate in GRC (group reformer class) only!
Elixr Mat and Elixr Ring and Roller classes require too much spinal flexion for pregnant members to do safely.
Always remind the instructor you are pregnant before EVERY class.
- You must avoid abdominal curls (flexing your upper body).
This can make your abdominals separate further than they should. As you progress into your 2nd trimester, your abdominals separate naturally.
- Keep your spine mobile.
Cat Stretch
Spline Twist
Side stretch
- Do not overstretch.
The hormone, relaxin, is released during pregnancy. This can make your joints more flexible (especially applicable to women who are already very flexible). - Avoid fitness circles
These can create too much pressure on your pelvis. - Avoid painful movements and positions
If you are feeling pain in your tailbone, or feel pubic pain, stop exercising immediately. - Avoid asymmetrical work (e.g. scooter) if you are suffering pain in your sacrum (tailbone) or pubis (pubic bone)
- Listen to your body!
If you feel dizzy, nauseous, experience numbness, pins & needles, or it doesn’t feel right in any other way, please stop!! - Avoid static (held) positions for long periods.
This may increase blood pressure, so keep moving. - 5 minute rule.
Never spend more than 5 minutes lying on your back at any one time, particularly in the second and third trimester. Roll onto your left side when laying down and coming up. - Check alignment.
Neutral pelvic position will constantly be changing throughout your pregnancy, so constantly check your alignment and adjust accordingly.
Remember the general rule, if there is pain or discomfort ease off!
Remember that each pregnancy is individual.
Remember there will always be cases that don’t fit the norm.
Trimesters
First Trimester
You can pretty much do everything in the first trimester. However, please keep your head down when lying on your back and DO NOT overload on springs/resistance.
Second & Third Trimester
You can...
- Exercise when the spine is in neutral position (on a block/box for seated work).
- Perform lots of seated arm work and back and chest. (So you have strength to hold baby!)
- Perform Footwork – again, do not overload on your springs/ resistance!
- Place Feet in straps – only perform small range of movement.
- Articulate your spine – cat stretches and spine twist are recommended.
- Watch your balance, especially in the third trimester
DO NOT...
- Lie on your stomach
- Overload on springs/resistance
- Place legs at tabletop, place both feet on the foot bar, or cross your legs over close to your chest.
- Execute abdominal curls lying on your back.
- Perform Hip Rolls or Hip Lifts - Watch for supine hypertensive syndrome, where baby lies on vena cava. This prevents normal circulation of blood back to the heart. This leads to a lack of oxygen in the mother’s blood system which in turn affects the baby’s blood supply.
- Lay or lie down on your back too long. Every 5 minutes roll on your side and pull yourself up using your hands.
Post Pregnancy
Elixr advises you gain medical clearance before resuming an exercise routine. If the delivery has involved complications, medical clearance must be obtained before starting back.
It is not advisable to return to exercise until at least six weeks after the birth (Longer if you have had a caesarean).
Ensure that bleeding has stopped.
Even with no complications, ONLY fundamental exercises should be performed with a very gradual progression. Some women may find it hard to connect pelvic floor. Elixr advises you to concentrate on overall corset contraction and stability in neutral and closed chain.
If the delivery has involved complications, medical clearance must be obtained before starting back.
Contraction of the pelvic floor is extremely important and can be completed out of class as well as in.
The hormone relaxin* stays in the body for about 6 months or till breastfeeding stops. Therefore, watch your mobility and stability after pregnancy (particularly with flexion and rotation).
Watch stability exercises where the back is unstable, e.g. Plank, push up.
Remember that each woman is individual and there will always be extreme cases that may not be the norm. As a general rule, if there is pain or discomfort, ease off!
Exercise should be fun so ENJOY!
*Relaxin: A hormone produced during pregnancy that facilitates the birth process by causing a softening and lengthening of the cervix and the pubic symphysis (the place where the pubic bones come together). Relaxin also inhibits contractions of the uterus and may play a role in timing of delivery. Relaxin works by simultaneously cutting collagen production and increasing collagen breakdown.
Comments
Have your say