17/07/2020
💖 T O D A Y’s T O P I C 💖
One for all pre/post natal Mum’s. This was the actual question I was asked today so thought it would be a good topic:
‘Is your PT pregnancy adaptable?’
Yes. We are level 3 certified with pre/post natal qualifications.
Here are some guidelines for all expectant Mums for exercise. If you’re not training already, stick to gentle activity and pregnancy yoga. Otherwise it’s very simple to adapt. Invest in a heart rate monitor which should always stay under 150bpm for a max 15mins:
Weeks 0-12
• 4 minute warm-up
• 60 second rest between sets
• Reduce Stretches to 70% intensity due to Relaxin
• Nausea, LBP - Avoid Plyometrics and Multi-directional movements
• No long duration workouts
• Avoid weight bearing on wrists
• Incorporate calf raises
• No training around usual times of morning sickness
Weeks 13-27
• 5 minute warm-up
• 75 seconds rest between sets
• If P***c Symphysis occurs – avoid asymmetric and plyometrics if pain
• Strengthen posterior chain as much as possible.
• Strengthen Quads, Glutes, Back
• From 16 Weeks - avoid rotational twisting, crunches, overhead press
• From 16 Weeks – No lying on hard surfaces for longer than 2 minutes.
Weeks 28-40
• 6 minute warm-up
• 90s rest between sets
• Additional Relaxin in the body
• Continue calf raises
• Strengthen medial rotation
• Slow down movements and have well balanced exercises
• No abdominals or overhead presses
• Concentrate on breathing
Any questions please message the page. Hope this helps 💖😘
