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WEEK 9 MEETING: PREGNANCY HANDOUT

WHY PILATES DURING PREGNANCY?

  • Maintain Pre-Existing Level of Fitness

  • Prevent negative aspects of Pregnancy that may develop

  • Compensate for effects of Pregnancy that have already developed

1st TRIMESTER CHALLENGES

  • Knowledge

  • No visible signs

1st TRIMESTER FACTORS

  • Fatigue - Adjust tempo and repetitions

  • Nausea - Positional (upside down) and Environmental

  • Weight Change - Gain or Loss affects the Ratio of Body Weight to Spring Tension/Resistance

  • Breast Tenderness - Influences Exercise Selection. Consider Prone Position

  • Center of Gravity - Constantly Changing. Balance is Affected. Use Caution!

  • Emotional Fragility - Hormones, Sensitivity.

1st TRIMESTER PROGRAM

  • Maintain - Jump off of original program

  • Prevent - Back pain and Postural Changes

    • Rolling, Wall, Chest Expansion, Extension moves wherever possible

  • Compensation - Strengthen Upper Back, Open Chest

  • TEST YOURSELF WITH THE BEGINNER SYSTEM - WHAT DOESN’T WORK?

2nd TRIMESTER FACTORS

  • All of the above 1st Trimester Factors

  • Weight Gain - Affects all exercises and positions

ACOG RECOMMENDATIONS FOR PREGNANCY

  • Old recommendations for Max HR = 140

  • Old recommendations were 15min 3x /Weekly at mild intensity

  • New recommendations are daily at Moderate intensity

  • Women should not exercise “on their back” after 4 mos. (2nd trimester) of Pregnancy secondary to decreased cardiac output and venous return.

2nd TRIMESTER FACTORS CONTINUED

  • Increased lower back lordosis and simultaneous upper back kyphosis

  • Increased ligamentous laxity due to hormone Relaxin and potential pain and instability. Avoid “end-range”.

  • Center of Gravity - Evaluate exercises that challenge balance

  • Sciatica - Compression. Relieve with lengthening joint decompression exercises

  • Carpal Tunnel - Affects weight bearing. Adjust accordingly

2nd TRIMESTER PROGRAM

  • Maintenance - Strength

  • Prevention - Joint Injury, Promote Balance

  • Compensation - Stretch low back and chest muscles, strengthen abs and upper back

3rd TRIMESTER FACTORS

  • Continued weight gains

  • Postural Changes

  • Gait - “Waddling” for improved balance. Tighter ITB’s.

  • Fatigue - Due to Insomnia. Exercise is a benefit.

  • Swelling - Due to Fluid. Hands and Feet most likely

  • Feet should be addressed

3RD TRIMESTER PROGRAM

  • Maintenance

  • Preventative - Pre-Term Labor

    • HYDRATE

  • Compensate

3RD TRIMESTER WORKOUT

  • The Wall

  • Leg Springs Side - Don’t exploit too early.

  • Arm Weights - Adjust weights

  • Pedi-pole

  • Arm Circles over Small Barrel

WEDGE OR SMALL BARREL/ SPINE CORRECTOR FOR POSITION.

DIASTASIS

  • Caution against Twisting/ Rotation in late stage pregnancy or in the case of Diastasis.

LINK TO ACOG EXERCISE INFORMATION SHEET