Pregnancy at Elixr

Congratulations!

Pregnancy is a wonderful time for you and your family.

With pregnancy, however, come certain challenges. One of these challenges relates to the mother’s changing capacity to safely undertake an exercise regime. Elixr offers the following guidelines for pregnancy to help you along your way.

The general rule: If there is pain or discomfort, make sure to ease off!

Exercise during pregnancy should not be about improving muscle tone. It should be about maintaining health, posture and a positive mental attitude.

For all pregnant members, extra guidance/doctors’ advice should be sought if you have:

  • High blood pressure or thyroid disease.
  • Anaemia or blood disorders.
  • A history of premature labour.
  • Had three or more miscarriages.
  • Any cardiac or pulmonary disorders.
  • Diabetes before or during the pregnancy.
  • Been told / advised you’re expecting more than one baby.
  • Your placenta implanted completely over, or near your cervix.
  • Experienced cramping, spotting or bleeding during the pregnancy.

Please note: This information is a guide only and does not replace medical advice from your doctor. Elixr requires written medical clearance before expectant members continue classes or general exercise. Elixr requires expectant members to complete a Pregnancy Authorisation form and Pregnancy Acknowledgment form. Once you have completed this can be handed in at reception.

PILATES AND PREGNANCY

PILATES REFORMER OR MAT classes?

Elixr recommends you participate in Pilates Reformer classes only. Pilates mat classes require too much spinal flexion for pregnant members to do safely.

Always remind the instructor you are pregnant before the start of EVERY class.

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
  • Spine 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. Make sure to 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 and 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.

The 5 minute rule

Never spend more than 5 minutes lying on your back at any one time in the second and third trimester. Roll onto your left side when laying down and coming up.

Check your alignment

Neutral pelvic position will constantly be changing throughout your pregnancy, so constantly check your alignment and adjust accordingly.

PILATES TIPS BY TRIMESTER

You can 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 the bed/box for seated work).
  • Perform lots of seated arm work, plus back and chest (so you have strength to hold your 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.

SECOND & THIRD TRIMESTER

Do not:

  • No full planks (the modification is down stretch).
  • No knee stretches with knees off (modification is knees down)
  • Lie on your stomach.
  • Overload on springs/resistance.
  • Place legs at tabletop. Instead 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.
  • Lie on your back for too long. Every 5 minutes roll on your side and pull yourself up using your hands.

YOGA AND PREGNANCY

Why practice during pregnancy?

There are several excellent reasons to practice yoga when you’re expecting. Some benefits of continuing your yoga practice during your pregnancy can include:

  • Learning self-management of stress.
  • Deepening the connection with your baby.
  • Managing lower back, pelvic, and muscle pain, all of which are common during pregnancy.
  • Gathering tools to help you cope with discomfort during birth.
  • Taking time to mentally prepare for the arrival of your baby.
  • Connecting with other women who practice yoga at the same stage of life.

Remember the golden rule of pregnancy: If it doesn’t feel right, don’t do it! It’s important to listen to your body in yoga practice, and even more so when you’re pregnant.

Remind your teacher at the beginning of EVERY class that you’re pregnant – this is especially important when you aren’t showing.

Approach your yoga practice mindfully even if you’re a regular yoga student and have practiced a vigorous form of yoga in the past – yoga practice often becomes more internal as the baby grows.

Follow the modifications recommended by your teacher for each movement. If you have any concerns about a position or exercise please seek advice from your teacher immediately.

Remember to:
  • Take your time.
  • Focus on breathing.
  • Listen to your body.
  • Maintain your fitness.
  • Use props to make your practice more comfortable.
  • Maintain subtle awareness of your pelvic floor, particularly in the last trimester.
Never:
  • Over-engage your abdominals.
  • Lie on your stomach.
  • Perform closed twists where you compress your belly.
  • Position yourself upside down.
  • Allow yourself to overheat.
  • Take any shape / participate in any exercise that makes you feel uncomfortable.

YOGA TIPS BY TRIMESTER

FIRST TRIMESTER

Nausea, tiredness, low blood pressure and constipation are all common in the first 12 weeks of pregnancy

  • Take it easy as your body adjusts to being pregnant.
  • Avoid strong practices and overworking your body once your pregnancy is confirmed. Most women don’t know they’re pregnant for the first few weeks, so be gentle even if you’re still trying to fall pregnant.
  • Take your time – listen to the modifications your teacher recommends and if something doesn’t feel right, let your teacher know. Use your time on your mat to help you adjust to your changing body and hormones.

SECOND TRIMESTER

Your energy levels typically start to increase, your bump starts to pop, your breasts expand, and you become more aware of your baby growing inside you.

  • Be open to modifications that keep the practice challenging for you, but make it safe for your baby.
  • As your bump becomes bigger, the joints of your pelvis soften to allow for the extra weight and your back muscles are forced to work harder to support you. Yoga can be hugely helpful in helping you to stabilise your changing frame, strengthen your body and breathe better in preparation for labour.
  • During a healthy pregnancy, your hormones lower your blood pressure to help you cope with the extra fluid needed for the placenta. It’s therefore important to pace yourself in class and rest when necessary. Opt for the wide-legged child’s posture instead of downward dog and try cat curling instead of completing every vinyasa.

THIRD TRIMESTER

As your due date draws near and your bump gets bigger, your hips are being stretched and you’ll find that your lower back is likely to be off and on. Movement will also become much harder.

  • Use your yoga practice as a time to nurture yourself, catch your breath, move your joints and help your lymphatic system.
  • Hip postures are also an excellent idea – not just external opening, but working internal rotation too, and adducting the hips to strengthen them – as are lots of squats.
  • Aim to do plenty of your practice on all fours – cat curls, kneeling planks, downward dog.
  • Imagine that your stomach is a hammock and that your baby is lying face up in it. This is a great way to encourage your baby to lie in the anterior position in preparation for birth.
  • For savasana, lie on your left side with a bolster between your legs for back support if you need it.

POST PREGNANCY

Elixr advises you gain medical clearance before resuming your exercise routine. This is essential if your delivery involved complications.

  • Wait at least six weeks after the birth of your child (longer if you’ve had a cesarean) before starting to exercise again.
  • Ensure that bleeding has stopped.
  • Perform only fundamental exercises and with a very gradual progression – even if you didn’t experience any complications
  • Contraction of the pelvic floor should be completed in and out of class. If you’re finding it difficult to connect pelvic floor, concentrate on overall corset contraction and stability in neutral and closed chain.
  • Watch your mobility and stability, especially with flexion and rotation – relaxin* stays in your body for about six months, or until you stop breastfeeding.
  • As a general rule, if there is pain or discomfort, ease off immediately!

Existing Elixr Members

Existing members can only participate in the following exercise and / or classes if they have attended classes regularly (attending 1 to 2 classes a week for at least 12 weeks prior to falling pregnant) prior to falling pregnant and have the instructors consent prior to the start of class:

• Weights and cardio equipment
• Spin classes*
• Reformer Pilates (exclusions listed below)
• Yoga (exclusions listed below)*
• Group exercise classes (exclusions listed below)
• Aqua classes and pool (where applicable)
• Private (1 on 1) Personal Training, Pilates or Yoga sessions (additional costs apply)

*To attend Hatha Yoga and Spin classes whilst pregnant, members have to build a relationship with the instructor prior to
falling pregnant and have received instructor’s consent prior to the commencement of the class

Existing members may NOT permitted to participate in:

• Real Fitness Kickboxing (RFK)
• A.I.R HIIT
• Yoga Wall
• Iyengar Yoga
• Pilates Mat
• Reformer Pilates Circuit (Advanced Class)

New Elixr Members and Guests

New members and guests of Elixr will need to complete a ‘Pre-Exercise Questionnaire’ and a ‘Pregnancy Authorisation to Exercise’ form that has been signed by a General Practitioner who has given you clearance to exercise.

New members and guests can only participate in the following exercise and / or classes whilst training at the club and I have the instructors consent prior to the start of class:

• Weights and cardio equipment
• Spin classes
• Yoga (exclusions listed below)
• Group exercise classes (exclusions listed below)
• Aqua classes and pool (where applicable)
• Private (1 on 1) Personal Training, Pilates or Yoga sessions (additional costs apply)

New members and guests are NOT permitted to participate in:

• Real Fitness Kickboxing (RFK)
• A.I.R HIIT
• Yoga Wall and Iyengar Yoga
• Pilates Mat
• Reformer Pilates* (and variants)
• Reformer Pilates Circuit (Advanced Class)
• Reformer Pilates Challenge (Advanced Class)

*In order to attend Group Reformer Pilates classes, you need to commence classes in the first trimester of pregnancy and gain written approval from an Elixr Pilates Instructor. Approval will only be granted after undertaking private 1 on 1 training and assessment session/s. A subsidised cost of $50.00 per hour is applicable. 1 – 2 sessions minimum will be required to assess, train and provide adjustment instructions for safety during your pregnancy.

Your Duty of Care

Always consult with your doctor prior to starting any new exercise program.

It is your duty to exercise care for the protection of yourself and others while doing any exercises or programs at Elixr Health Club.

Do not exercise without a doctor’s examination; it is your responsibility to seek written confirmation from your doctor that you are capable of physical exercise during your pregnancy, provided to Elixr prior to commencement.

You should seek and follow your doctor’s advice and take complete responsibility for you and your unborn baby’s safety.

If at any time during your exercise or program you do not feel well, make sure you stop immediately and seek medical advice if required.

FREQUENTLY ASKED QUESTIONS

Can I get a printout of this information?

Pregnancy Packs are avaiable to pick up at reception. Please chat to friendly reception team in club for a physical copy of this information.

What are some general exercise tips?

Remember to:
  • Take your time.
  • Focus on breathing.
  • Listen to your body.
  • Maintain your fitness.
  • Use props to make your practice more comfortable.
  • Maintain subtle awareness of your pelvic floor, particularly in the last trimester.
Never:
  • Over-engage your abdominals.
  • Lie on your stomach.
  • Perform closed twists where you compress your belly.
  • Position yourself upside down.
  • Allow yourself to overheat.
  • Take any shape / participate in any exercise that makes you feel uncomfortable.

What should I avoid during Pilates classes?

  • Fitness circles.
  • Asymmetrical exercises (e.g. scooter).
  • Exercise while dizzy, nauseous, numb or pins and needles.
  • Aviod static positions for long periods.
  • Never spend more than 5 minutes lying on your back at any one time in the second and third trimester.

Neutral pelvic position will constantly be changing throughout your pregnancy, so constantly check your alignment and adjust accordingly.

What are your tips for Yoga classes?

  • Take it easy and avoid and overworking your body.
  • Take your time and if something doesn’t feel right, let your teacher know.
  • Be open to modifications and very gradual progressions.
  • Opt for the wide-legged child’s posture instead of downward dog and try cat curling instead of completing every vinyasa.
  • For savasana, lie on your left side with a bolster between your legs for back support if you need it.

Can I use the steam room while pregnant?

Pregnant women, people with high blood pressure and children under the age of 14 years should not use the steam rooms at Elixr.

I'm due to give birth soon, what should I do with my membership?

We understand that your circumstances will change during this time and please be aware that you have the option to hold your membership for a minimum of 2 weeks and a maximum of 52 weeks if needed. Please contact our friendly reception team for more information.

More memebership related FAQs can be found on the member login page.

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