Pregnancy Friendly Routines

First Trimester

• Most exercises are fine to perform during this trimester, however, the mother should be mindful of taking breaks to not overexert the body
• Neutral spine exercises are the best option
• Keep range of motion small to moderate
• Do not hold stretches and breath
• Minimize stretching the hamstring and inner thighs (adductor)

Second Trimester (13 - 26 weeks)

• No twisting or crunching ("torso twist should okay" and performed at the discretion of the mother) [have ready another exercise to substitute]
• Squatting exercises are a good exercise to prepare the pelvis for delivery
• No lifting of over 15 pounds
• Avoid laying on the back because it will decrease the supply of oxygen to the baby
• Do not allow the heart rate to pass 140 bpm
• It is recommended to utilize the stabilization pole
• 2 white springs for 1 spring exercises is recommended (performing exercises on 1 white spring is at the discretion of the mother)
• 5 white springs or 1 black spring is recommended rather than going too heavy (spring choice is at the discretion of the mother)
• Pelvic stability changes the most during week 20-27
• Take time when transitioning from exercise to exercise

Third Trimester (27 - 40 weeks)

Same guidelines as Second Trimester apply.

Lungs and Respiration

• Changes in rib cage placement elevates the diaphragm
• The respiratory rate / oxygen intake increases to supply both mother and baby
• Endurance and energy can lower due to the body working harder to supply adequate

Joints

• The stability of joints and the action of muscles change
• The ligaments and cartilage soften and relax causing less stability in joints which can lead to an increase in injury
• The ligaments of the lower back and sacral area (S1 - S5) are greatly affected
• Incontinence (the lack of voluntary control over urination and/or elimination)
• The weight of the baby over time will increase pressure or stress on the bladder. Strengthening the pelvic floor can reduce this risk

Body Temperature

• An increase in blood flow to the baby can increase core body temperature, which may cause feelings of dizziness and feeling light-headed

Balance and Postural Changes

• The hip flexors will get short, sore, and tight from the weight of the stomach shifting the pelvis forward
• The center of gravity transfers upward and forward because of the weight increase of the front body
• The following can occur:
• • Lumbar Lordosis - An excessive arch in the lumbar portion of the back / spine
• • Thoracic Kyphosis - An increased roundness of the upper back
• Balance will be more difficult to maintain during exercise

Diastasis Recti

• This occurrence is in the later stages of pregnancy
• An increase in stretch and hormonal changes will cause the separation of the rectus abdominis muscles at the linea alba
• Avoid flexion, extension, and rotation

Symphysis Pubis Dysfunction

• Can be very painful
• The separation of the symphysis pubis due to hormonal changes and joint laxity (joint in the front of the pelvis)
• This is caused by hormonal change and joint laxity
• Keep range of motion medium to small and limit exercises of the abductors (outer thigh) and adductors (inner thigh)

Top 3 to inform the class before starting:

• 2 white springs at the front of the machine will be your modification
• There are stabilization poles if you ever need to use them
• Long black strap: the long black strap is lighter and the short hard handle is heavier