Prenatal Exercise Programs
Online Exercise Programs to Enhance Your Pregnancy + Prep for Your Birth
Moving your body during pregnancy has all of the same amazing benefits as moving it before pregnancy: heart health, improved mood, strength, stamina, flexibility, and an overall feeling of well-being. In addition to your body and brain benefits, it improves oxygenation to your baby’s placenta for their growth & development too.
Below are a few reasons why finding a prenatal program specific for your growing body can be beneficial.
Pregnancy Changes
That Can Make Movement Challenging
A pregnant body has many changes it undergoes:
- increased blood volume
- compressed lungs
- displaced heart
- expanded ribs
- stretching connective tissue between your abdominals
- instability in the pelvis
- different center of gravity
- increased load on the pelvic floor
- pressure on your bladder
- a uterus expanding to take up most of the abdominal cavity
With this many changes in such a short period of time, it makes sense to reevaluate how you can best support your body. Just because you can still do certain movements, it doesn’t mean you should.
Why Modify Movements?
Give Yourself Some Extra Love Right Now
Even if you were active pre-pregnancy, it can be very kind to your body to slow down and be gentle. There are many challenges to exercising because of the heavy load your body has to carry and the changes prepping your for an impending birth:
- shortness of breath
- muscles might be hypermobile
- balance can be off
- pelvic floor can feel heavy
- a growing belly gets in the way
- not to mention nausea and exhaustion make moving difficult
Prenatal + Postnatal Pregnancy Programs
A program designed for your changing body during pregnancy and the recovery time after birth is a great way to stay active while balancing your new body’s needs.
During pregnancy, strength and stamina are great to build for the major endurance activity of labor & birth. But your body actually needs more than just strength – suppleness is a nice balance to strength. A belly that allows for expansion and growth is a beautiful thing. Pelvic floor muscles that relax, drop and make way for your baby to enter the world are key to the process.
Many programs incorporate a bit of learning about birth into the mix with a focus on learning to push and breathe your baby out. That is something you don’t find in general exercise programs, and it is a key skill to birthing your baby. An added benefit is the gentle postpartum component. It can be a nice bridge to actually rehab your core and pelvic floor while gently working back up to your previous workout regimen. Waiting until your provider clears you to run again at 6 weeks postpartum and then lacing up your running shoes might not be the best way to go!
Prenatal programs are geared towards safety & efficacy during all stages of your pregnancy & postpartum rehab. Here are a few that I recommend to pregnant families if they want keep their bodies moving and have a little edge when getting their babies out + recovering from birth.
Hidden Benefits for Birth
Birth is active! It requires strength, stamina, surrender, focus, breathing & sometimes some interesting body positions.
Here are a few ways that moving throughout pregnancy might boost your birth:
- finding your edge (uncomfortable but not painful) frequently allows you to sit with unpreferred sensations (ahem, contractions) & practice your instinctive coping techniques (breathing, focus, mantras)
- birth can be loooooong and exhausting so building stamina is very useful in assisting you with a long, tiring labor
- core & pelvic floor connection helps you learn how to push your baby out
- rhythmic activities like dancing (belly dancing) or a fluid yoga practice help you find your flow, just like you need to in labor
- tapping into pelvic movements ahead of time & unlocking your sacral chakra can let your energy flow down & out in labor
- moving your hips & pelvis now, makes you more comfortable with the natural movements people make to assist their babies in navigating a pelvis
- endorphins assist in your labor so moving in the last few weeks of pregnancy can prime your hormonal birth cocktail
- practicing labor positions and movements makes it easier to find the same fluid, rocking moves while actually in labor
Special Concerns
If you are experiencing any of these conditions during pregnancy, proceed with caution and always consult with your provider before beginning an exercise program.
- low blood pressure
- high blood pressure
- pubic bone dysfunction
- pelvic girdle pain
- diastasis
- gestational diabetes
- severe anemia
- multiples
- placenta previa late in pregnancy
- preterm labor
- cerclage
If you experience any of these sensations while exercising, stop immediately and contact your provider.
- dizziness
- faintness
- shortness of breath
- calf pain or swelling
- chest pain
- headaches
- bleeding from the vagina
- gush of fluid from the vagina
- contractions with a pattern
Get Your Bump Moving
Pregnancy is a time of immense physical change that benefits from tailored body support. Moving in a modified way can decrease your pregnancy discomforts & improve your mood. It is also good practice for labor – listen to your body and only move in a way that feels good for you.