Reasons why strength training is important during pregnancy
With the added weight of a little growing human in your uterus, along with the placenta, the 30% more blood volume and more, there will be no doubt about more weight impacting your joints. Up to 40% of pregnant women suffer from lower back pain during pregnancy. By adding gentle strength training during pregnancy, this can help relieve back pain and help you to be more stable and strong to carry around the weight.
It is advised that you shouldn’t try anything new when pregnant, which is why it’s so important to go into pregnancy strong and healthy. Invest in your health & fitness before. Exercise
Reasons why to hit the strength training during pregnancy
Prepare the body for a strong body ready to take the weight of the growing bump.
Promotes good posture which can be affected by the growing bump, and then when the baby arrives, holding the baby and breastfeeding
Reduces the risk of back ache associated with poor posture during pregnancy
Helps to develop body awareness and movement control
Build and maintain confidence and empowerment of a strong body when there are lots of changes going on in the body
Guidelines for strength training
Avoid doing anything you didn’t do before getting pregnant.
Avoid isometric work (holding poses) as this can cause IAP - intra-abdominal pressure. IAP can cause a diastasis or pelvic floor disorders. Here’s a great blog all about IAP
Avoid holding breath/valsava manoeuvre as this can decrease the amount of oxygen and blood flowing to the uterus.
Avoid any exercise in a supine position (lying on back) as the weight of the uterus can affect venous return (blood pumping back to the body)
With the increase of the hormone ‘relaxin’ be super careful and mindful of flexibility and mobility exercises , your joints will become much looser and less stable. Relaxin is released to loosen the pelvis ready in preparation for birth.
Avoid single leg exercises in the 3rd trimester because of this reason
When trying out a new exercise, always get a fitness professional to guide you and teach you the correct technique. Please please avoid downloading any old video from Youtube. Just because it’s on Youtube doesn’t mean it’s performed by a professional, or the correct technique. I’ve seen some shocking videos online that recommend unsafe exercises to mum’s.
Alice x