How to Feel Amazing During and After Pregnancy!
Tips For Trainers // September 19, 2017
- Keep Moving, Gently!
Among the many benefits to moving during pregnancy include decreased back pain and constipation and possibly a lower risk of gestational diabetes. The American Congress of Obstetrics and Gynecologists suggests 150 minutes weekly of moderate aerobic activity (https://www.acog.org/Patients/FAQs/Exercise-During-Pregnancy), which could include Gyrotonic sessions.
However, it’s also important to avoid a sudden increase in intensity during pregnancy. This relates to the number of times per week you exercise as well as level of the exercise, speed, number of repetitions, and weight provided either for support or resistance.
A former client who described herself as a life-long athlete and avid exerciser, said that “Gyro is the one method that enabled me to stay active because it gently and safely opened up my body and connective tissue while making me feel lighter, even during those last few weeks. Don’t be fooled: It’s definitely a lot of work!!! Even post-natal, it’s a perfect balance to my normal high intensity workouts like running and barre.”
- Plan your trimesters wisely
- Trimester #1
- Core: Until a client starts to show, there are no specific contraindications to movement so this is a great time to focus on comfortable abdominal and spine strengthening exercises. It will be more challenging to strengthen these muscles later on. It’s also optimal to stretch the abs as well to help ready the area for the upcoming expansion.
- Breathing: This is also a good opportunity to start working on diaphragmatic breathing, specifically by expanding the rib cage posteriorly and laterally during inhalation and feeling the transverse abs connect on exhalation.
- Pelvic Floor: The concept of “narrowing” and training the pelvic floor to be elastic are also key and easier to feel during this time.
- Flexibility: Relaxin secretion peaks for the first time during the 1st trimester so it is particularly important to watch out for overstretching. New clients may want to work in a comfortable range while existing clients may want to be mindful of their pre-pregnancy ranges. Continue being mindful of ranges throughout the trimesters.
- Trimester #2
- Modifying Movements: You may want to start modifying ranges of motions and movements. Avoid prone and supine positions. Use yoga mats, pillows, cushions, and the green wedge to help adjust the supine incline. Try to limit supine hamstrings to 15 minutes or less or before you feel discomfort.
- Special Points: When doing the supine hamstring series, allow the legs to turn out as needed and try to keep the legs from going too low or too high as these may strain the back. Also, remember to avoid overstretching through all three semesters of pregnancy.
- Coming Off the Bench: To help roll off the bench gently, stools can be placed on the side of the bench to offer more support for coming upright via the side.
- Trimester #3
- Adjust Exercises and Length: The goal is to keep moving as much as comfortably possible and continue to work on breathing, which will help with labor. It may be helpful to do shorter, more frequent sessions, i.e. thirty minutes four times per week instead of two hour-long sessions.
- Listen to Your Body
Every women experiences pregnancy and the post-partum period differently. It’s important to respect your unique challenges and enjoy the times when you do feel well. If an exercise doesn’t feel comfortable, you probably shouldn’t do it. Personally, I felt dizzy and nauseous when lying down during my first trimester, but I also was able to resume moderate activity quicker after giving birth.
- Work Back Slowly
It takes about 40 weeks to grow and deliver a human being so expect the road back to pre-pregnancy strength to take at least equally long. While it might be tempting to jump right into intense activity to lose “baby weight,” it is also important to regain core and pelvic floor strength. Heavily modified Gyrokinesis exercises can be a quick home routine to start from as soon as one is cleared for movement, and Gyrotonic concepts can effectively rebuild the neuromuscular connections that might have been lost. For example, the idea of “pulling up the vagina” rather than “trying to not to pee” can be a more effective cue to engage the pelvic floor.
Another client commented, “With simple prompts she helped me regain muscle tone that had been lost since the birth of my son almost 10 years earlier. I do the simple exercises she suggested daily and have seen a world of difference in both my pelvic floor and lower abdominal tone.”
If you listen to your body and work with your physician to determine the appropriate exercise intensity/contraindications, Gyrotonic exercises can be a great way to stay more mobile and stronger during and after pregnancy.
Note: Many of these tips were inspired or taken from the Gyrotonic Applications for Pre and Post Natal Program taught by the late and great Leda Franklin. For fun, inflate a balloon and place it under your shirt to simulate the size of being pregnant.