Rejuv Medical: Exercise and Pregnancy

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Cornelius King
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Rejuv Medical: Exercise and Pregnancy Congratulations on your pregnancy! This is an exciting time and your body will be changing to make room for the baby.

1 Rejuv Medical: Exercise and Pregnancy Congratulations on your pregnancy! This is an exciting time and your body will be changing to make room for the baby. Fatigue and pain are common complaints during pregnancy, which may make it difficult to exercise. We want to encourage you to stay active throughout your pregnancy and have outlined some general exercises that are safe to perform. Always check with your doctor to make sure you are safe to exercise throughout your pregnancy.

Exercise and pregnancy: Precautions and Restrictions A minimum of 30 minutes of exercise should be completed most days of the week Do t start a high i te sit, e e er ise regi e o e ou fi d out ou re

You are safe to continue your current exercise program but may need to make modifications as needed Avoid over-heating (internal body temp should not be any greater than 101 degrees Fahrenheit),

2 Exercise and pregnancy: Precautions and Restrictions A minimum of 30 minutes of exercise should be completed most days of the week Do t start a high i te sit, e e er ise regi e o e ou fi d out ou re preg a t. You are safe to continue your current exercise program but may need to make modifications as needed Avoid over-heating (internal body temp should not be any greater than 101 degrees Fahrenheit), especially during the first trimester Stay hydrated throughout the day and your workouts by drinking water Avoid all contact sports, and activities with high risks of falls such as skiing, road biking, horseback riding (especially during second and third trimester) Discontinue all exercise if bleeding, cramping, fainting or dizziness occur Avoid lying flat on back, especially after 16 weeks, as to not compress major blood vessels and blood flow to mom and baby. Sleeping on your left side is ideal to maintain blood flow and decrease swelling Maintain good posture throughout the day Low back pain and Pregnancy A common complaint during pregnancy is low back pain This is due to a release of hormones to allow stretching of the ligaments as your body prepares for labor and delivery. The ligaments become more loose so the birth canal widens to allow the baby to pass through. Loose ligaments cause instability of joints and often times pain Treatment can include physical therapy, Sacroiliac belts (maternity support belts), chiropractic, massage, exercise, and many others. Make sure to find a practioner that is comfortable treating ante or post-partum patients Muscle energy techniques to assist with Sacroiliac (SI) instability o Lying on back if this position is tolerable. Bend both knees up, with feet off floor. Press out into belt for 5 seconds, then squeeze a ball or a pillow between your knees for 5 seconds. Repeat 3 times.

Place one hand on top of your right thigh and place your other hand on the back of your left thigh.

Have your partner put their arms around the outside of your legs and hold for 5 seconds.

seconds. Repeat 3 times. Move towards the edge of the bed and hang your left leg off.

3 Place one hand on top of your right thigh and place your other hand on the back of your left thigh. At the same time, push the right knee toward chest and try to push left knee away from chest, holding them so the knees do not move. Hold this position for 5 seconds and repeat 3 times o If you have someone available to assist you. Have your partner put their arms around the outside of your legs and hold for 5 seconds. Then have your partner put their hands on the inside of your knees and squeeze, holding for 5 seconds. Repeat 3 times. Move towards the edge of the bed and hang your left leg off. Have your partner hold your right knee up towards your chest and then their other hand on top of your left thigh. Push your left thigh into their hand and hold for 5 seconds. Repeat 3 times

hands on the outside of your knees and push out for 5 seconds.

4 o If you cannot tolerate a supine position or unable to perform the above techniques, you can perform the same exercise seated Put your hands on the outside of your knees and push out for 5 seconds. Then put your fists on the inside of your knees and squeeze for 5 seconds. Repeat 3 times

floor holding them so the knees do not move.

5 Place one hand on top of your right thigh and place your other hand on the back of your left thigh. At the same time, push the right knee toward the ceiling and try to push left knee towards the floor holding them so the knees do not move. Hold this position for 5 seconds and repeat 3 times Exercises: Stretching/Stabilization: Perform 1-2 x day Standing, quadruped or seated posterior pelvic tilts

o Starting in a neutral spine, draw in your

floor strengthening o Fo us o stoppi g the

6 o Starting in a neutral spine, draw in your lower abdominals and try to flatten your spine and tuck your butt. o Perform repetitions Kegels, pelvic floor strengthening o Fo us o stoppi g the flo of uri e a d the holdi g this o tra tio for 5 se o ds. Perform 10 repetitions, throughout the day, multiple times/day to keep these muscle groups strong Cat/Cow

onto counter and stick buttocks back to bend the trunk forward.

7 o Begin on all fours. Tuck chin in and continue by rounding back upward one segment at a time. Reverse by letting back arch one segment at a time, but keep neck in neutral at the end o Perform repetitions Counter trunk flexion (modified prayer stretch) o Hold onto counter and stick buttocks back to bend the trunk forward. Can shift body weight side to side if an additional stretch is needed o Hold seconds, 2-3 repetitions Doorway pectoral stretch o Stand at doorway with forearms on door frame, elbows bent to 90 degrees. Keep back straight and step forward with one leg until a gentle stretch is felt across chest and in front of shoulders o Hold seconds, 2-3 repetitions

8 Butterfly stretch o Sit with knees bent, soles of feet together. Slowly let your knees drop to the floor o Hold repetitions, 2-3 repetitions

Strengthening: Perform 3-5 days/week Bird dogs o Begin on hands and

Pause, then return to the starting position and repeat with the left

Keep your core activated throughout the exercise o Perform 10-20

shoulder width and toes turned out, squat down.

9 Strengthening: Perform 3-5 days/week Bird dogs o Begin on hands and knees. Extend the right leg while lifting the left arm. Pause, then return to the starting position and repeat with the left leg and right arm. Maintain neutral spine, do not twist. Keep your core activated throughout the exercise o Perform repetitions on each side Sumo squats o With legs slightly wider than shoulder width and toes turned out, squat down. Make sure to sit a k like ou re sitti g i a hair a d do t let our k ees go i fro t of our toes o Perform repetitions

10 Lunge o Begin standing. Step forward with right leg into a deep lunge. Make sure your knee does not go in front of your toe. Step back up to standing and repeat o Perform repetitions on each leg

Quadruped donkey kick o Begin on all fours.

Do not arch your back or rotate your hips.

repetitions on each leg Clamshells Cardio o Lie on your side

Lift top knee upward, keeping feet together, lower and repeat.

11 Quadruped donkey kick o Begin on all fours. Lift one leg up and back, keeping knee bent. Lower and repeat. Do not arch your back or rotate your hips. Do not perform if this increases back pain o Perform repetitions on each leg Clamshells Cardio o Lie on your side with knees bent, feet together. Lift top knee upward, keeping feet together, lower and repeat. Do not roll backward o Perform repetitions on each leg Walking, swimming, light impact routines o Perform minutes, 4-5 days/week minimum

Postpartum Exercises - Once recovered from labor and delivery, feel free to resume your exercise routine when your doctor has cleared you - Do not over-do it immediately with the goal of losing all

Only perform the corrective exercise until your separation is < 2 fingers width Image from: http://www.moveforwardpt.com/image.axd?

12 Postpartum Exercises - Once recovered from labor and delivery, feel free to resume your exercise routine when your doctor has cleared you - Do not over-do it immediately with the goal of losing all the baby weight. Ease back into your exercises Diastasis Recti Do not perfor a traditio al a do i al e er ises if ou e de eloped diastasis re ti (separation of your abdominal muscles). Only perform the corrective exercise until your separation is < 2 fingers width Image from: be4ba3d9036d Approximate, or squeeze your belly together, prior to performing your abdominal exercise. This can be performed with your hands or wearing a splint across your abdomen Continue to work on strengthening your transverse abdominus (deep core muscles) and pelvic floor muscles

GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017

GENERAL EXERCISES MID-BACK BMW MANUFACTURING CO. PZ-AM-G-US I July 2017 Disclosure: The exercises, stretches, and mobilizations provided in this presentation are for educational purposes only are not to