- Ante/post-natal at Physio One
During pregnancy the female body with experience enormous change. Hormonal changes will cause ligaments to become lax and weight distribution changes will occur. These key changes can put pressure on the lower back, pelvis and soft tissue structures. Specifically targeted exercise, at abdominal, pelvic floor and gluteal muscles can help to improve movement and reduce pain.
Can I exercise during pregnancy?
It is always advised to discuss with your health care professional before commencing exercise during pregnancy. There are certain precautions and contraindications which your GP or Obstetrician may discuss with you regarding exercise during pregnancy.
Generally, regular exercise during pregnancy has important benefits. It is important to work with your Physiotherapist to find the correct level and load of exercise you should take part in.
Key benefits of exercise during and after pregnancy;
- Improves pain and function, and helps to prevent re-occurrence of back/pelvic pain
- Improves physical fitness and manage weight
- Can increase the recovery time after giving birth
- Shown to positively impact sleep, energy and mood
- Can help to improve/manage incontinence
- Can help improve mental health and wellbeing
GUIDELINES & RECOMMENDATIONS – during and after giving birth
The Australian guidelines that women during pregnancy should participate in 150-300 minutes of low-moderate physical activity.
Avoid exercise performed lying on back after first trimester
Maintaining adequate hydration and nutrition to support energy expenditure
Exercise that involves contact and/or has a high risk of falling should be avoided (e.g. skiing/snowboarding, scuba diving, skateboarding, basketball, soccer, horse riding)
Classes such as ‘Hot Yoga’ or ‘Hot Pilates’ or swimming in an overheated pool should be avoided due to risk of overheating
Monitor for signs to cease exercise: vaginal bleeding, headache, dizziness, chest pain, difficulty breathing before exertion, muscle pain.
Commencing pelvic floor muscle training early in post-partum period to reduce or prevent post-natal associated incontinence. After vaginal births, pelvic floor exercises stimulate circulation and help the tissue healing process. After 4-6 weeks, typically you will be able to commence light forms of exercise, however, every female and birth is different and it is advised to see a Women’s Health Professional prior to commencing.
Ante/post-natal at Physio One
At Physio One, we help to establish a pregnancy and post-partum recovery program with each individual. If you have any questions or enquiries, please contact the clinic. We also run Physio-tailored Pilates and strength classes, appropriate for throughout pregnancy and post-partum.