** Important note: Before beginning any exercise whilst pregnant consult with your Dr and/or midwife. You must stop exercising and seek medical attention if any of the following occur; bleeding, painful contractions/cramps, difficulty breathing, dizziness, headache, chest pain, calf pain/swelling.
Training during pregnancy is so important.
If you were to have knee surgery planned for 9 months’ time your surgeon would promote and TELL you to commence 9 months’ worth of pre-habilitation exercises. This is so that when the time comes for that surgery the leg is strong and the knee can recover more quickly.
Why do we treat pregnancy any different?
It’s so important to move, and one of my favorite ways is with suspension training.
Born in the armed services, suspension training is a type of training using portable straps to move. The straps facilitate bodyweight exercise that develops strength, CV fitness, balance, coordination and core stability. The reason I recommend this type of training to pregnant women is that all movements can easily be adjusted to suit level, experience, intensity, and trimester.
In a previous blog, here, I describe the postural adaptations that occur during every pregnancy.
As bump and breast tissue grow the weight at the front of the body changes ones centre of gravity. The effects of which can be poor posture causing general discomfort through the neck, shoulders, back, hips. One of the ways to counterbalance this is to load and therefore strengthen the posterior chain of the body.
The posterior chain refers to the muscles at the back of the body. Such as: calves, hamstrings, gluteals, and back muscles. The suspension training system and method significantly promotes usage of this muscle chain. Therefore, reduces the likelihood of pain during pregnancy.
Here are some favorite pre-natal exercises:
- Suspension System Lower Back Stretch
- Suspension System Squat
- Suspension System Lunge to Single Leg Balance
- Suspension System Row
- Suspension System Squat to Row
The exercises above target the whole body and focus on balance, coordination, and core control. Diastasis Recti divarication happens in 100% of pregnancies, how you train during and after pregnancy will depend on how well you recover. The above exercises, when combined with breath, will assist in managing pressure to reduce the likelihood of long-term pelvic health dysfunction.
To receive more advice or support on using suspension training systems during pregnancy please get in touch via my inbox here on Trainerize.