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Article
EXERCISING
WHILE PREGNANT
By Cindi A. Prentiss Lattanzio, MBA, PT, OCS, Cert. MDT, LMT
In the absence
of medical or obstetrical complications, pregnant women can engage in moderate
levels of physical activity to maintain cardiovascular and muscular fitness
throughout their pregnancies.
Exercise also helps to
alleviate backaches, neck aches, leg and abdominal cramps, in addition to
swelling and constipation. Staying fit gives the mother-to-be increased
energy in the last trimester, as well as the endurance required for “labor.”
Throughout pregnancy the body
undergoes changes such as the stretching of muscles, softening of ligaments,
and loosening of joints in order to make more room inside for the growing
fetus. To prevent future problems, it is best to improve one’s physical
condition in order to help meet and recover from these changes.
Pregnancy brings to mind the
analogy between childbirth and the throwing of a party: one always forgets how
much work is necessary during the planning and anticipation! The party is
over quickly and then after the event, there’s much work to be done before the
house is back in order. Similarly, the body undergoes physical and hormonal
changes which occur gradually throughout the long months of pregnancy.
However, after the delivery these changes are reversed within a matter of
weeks. The new mother must not forget about the stresses placed on her body
while caring for her baby during the first year of the child’s life! It is at
this time that her physical, emotional, and psychological needs are most
pronounced and yet most neglected due to her preoccupation with her newborn
and his demands.
Although the uterus works
with or without the woman’s contribution during the birth, training for this
event is more for coordination, relaxation, as well as the stamina for the
laboring. Strengthening the voluntary (controllable) muscles will provide
benefit throughout the maternal cycle. While the uterus returns to its
original size within six weeks, it is the woman’s own physical efforts that
will return the other muscles to their former sizes and functions.
Prevention
is the focus for the future…avoiding a sagging body, problems with pelvic
organ support, urine control, and discomfort with intercourse. An important
group of muscles to strengthen during and after pregnancy is the pelvic floor.
A woman can perform “Kegels” or the contraction of the pelvic floor by pulling
the muscles that control urine flow “up and in.” These contractions can be
held for 5-10 seconds or they can be performed more quickly and held for 1-2
seconds. These exercises should never be performed while urinating for this
can cause a urinary tract infection.
“Tummy Tucks” are contractions of the lower
stomach muscles. The mother can perform them by pretending to be sucking in her stomach in order to zip up
her fly. These will strengthen her trunk and help her to avoid back pain; they can be done in conjunction with
the pelvic floor contractions.
“Wall Slides” are performed
by standing with one’s back to the wall, chin tucked back, legs hip-width
apart and feet approximately 12–15” from the wall. While performing a tummy
tuck and pelvic floor contraction, a woman can slowly slide down the wall
while bending her knee about 45 degrees. She can hold this position for 10-20
seconds if she can tolerate it and then progress to performing 10 repetitions.
Knee pain can be avoided by moving her feet further from the wall. This
exercise is a favorite because it strengthens many body parts including thighs
and buttocks.
Stretching the hamstrings
(posterior thigh muscles) and calves will help to avoid cramping. This may be
performed by sitting up tall and gently straightening the knee while pointing
the toes up towards one’s nose. This position can be held for 20-30 seconds
and performed 3-5 times on each leg.
Remember, the childbearing
year is not a time of illness; treat it as an outstanding education!
Consult a healthcare
provider before beginning any exercise program.
Cindi A. Prentiss
Lattanzio, MBA, PT, OCS, Cert. MDT, LMT. She is the founder and proud owner of
Physical Therapy & Beyond and Healing Hands Massage Therapy, P.C.,
located in Smithtown and East Setauket, LI, NY.
The Pregnancy and Back
Pain and Program were developed in response to Cindi’s own experience with
back pain during pregnancy. She has distinguished herself through this
program with television coverage, numerous published articles, and lectures to
the physical therapy community and the public.
Cindi’s Pregnancy and
Postpartum instructional videos are available for sale and for professional
viewing and reviewing.
Please call for details:
Cindi A. Prentiss Lattanzio
(631)361-5111
www.CindiPrentissPT.com
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