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
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
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
Preventative - Pre-Term Labor
3RD TRIMESTER WORKOUT
Leg Springs Side - Don’t exploit too early.
Arm Weights - Adjust weights
Arm Circles over Small Barrel
WEDGE OR SMALL BARREL/ SPINE CORRECTOR FOR POSITION.
Caution against Twisting/ Rotation in late stage pregnancy or in the case of Diastasis.