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(Second of a three-part series)
By: Birgit Nakamhela
International Pilates
Instructor/Personal Trainer, ISSA, IST, HFPA
Disclaimer: The advice given in this article is
for general informational purposes only. Before
beginning this or any other exercise program, please
consult your physician to see if these
recommendations are appropriate for your specific
physical
condition.
In my last column, we focused on breathing while
exercising during pregnancy. Another key element to
successful and effective exercise is posture.
A very important caveat when you are pregnant and
exercising is that you should not stay on your back
for longer than three minutes in your second and
third trimester. Please keep that in mind
especially if you are exercising alone.
Exercise 1:
In Pilates, the aim is to have the pelvis and the
spine return to their natural, neutral positions.
Lie on your back, knees bent. Slightly tilt your
pelvis upwards and from this position, move slightly
into an arched back and settle into the middle of
those two incorrect positions. Aim for a neutral
position between these two extremes. When you are
in neutral, the pubic and pelvis bones will be at
the same level; your sacrum will rest squarely on
the mat. Try to keep both sides of the waist long
and equal. Think of lengthening through the spine
while keeping the natural “S” shape of the spine.
Exercise 2:
Also try the neutral position while standing,
sitting or lying on your side so that it becomes
normal.
Stand with your feet about hip-width apart and toes
pointing forward. Check that your feet and knees
are not rolling in or out and that your weight is
evenly balanced through your feet.
Place your hands on your pelvis and gently roll it
forward and back. As you tilt the pelvis forward,
you should feel that the curve in your lower back is
accentuated. When you tilt back, you should feel
your shoulders start to roll forward. Do this
gently a few times, and then see if you can stop in
the middle of those two movements. You should now
feel natural curve in the lower spine – this is the
neutral position of the pelvis.
Lengthen your spine; imagine that you are balancing
a book on your head and that a piece of string
attached to the top of your head is gently pulling
you up towards the ceiling. Try to lengthen your
spine, pulling your head up and tailbone down in
opposite directions from one another.
Let your shoulders drop back slightly and feel your
chest open a bit. Be sure that your chin is not
tucked in, and remember all the while the book
balancing on your head.
The Pelvic Floor
The pelvic floor exercise helps to support the
abdominal organs and the growing uterus during
pregnancy, and will stretch to assist with the
birth. Working the pelvic floor muscles during
pregnancy will help to make you aware of the
internal muscles and your ability to activate and
control them. It will assist you in relaxing these
muscles during labor, facilitating childbirth.
Keep in mind the following:
Pelvic floor exercises are best done in frequent
batches of about six contractions at a time.
Try to focus on drawing up every muscle fiber – it
is the quality of the contraction that counts.
Never hold your breath while contracting the pelvic
floor.
Try to do your pelvic floor regularly throughout the
day – while waiting at the traffic lights, in line,
etc. You can do these exercises in any position,
which is comfortable.
Don’t over breathe. Don’t allow the buttock muscles
to join in. Keep your whole body relaxed and your
pelvis and spine quite still.
Once you have found your pelvic floor muscles, learn
to engage them differently (hollowing, scooping,
drawing back the abdominals toward the spine,
sucking in, etc., at 25 percent of the capacity.)
The Pelvic Elevator
Sit tall, breathe in wide and full to your back and
sides, then lengthen up through the spine.
As you breathe out, draw up the muscles of the
pelvic floor as if you are trying to prevent the
flow of water. Remember to draw them together from
back to front, lifting forwards and up. Take the
pelvis “elevator” to the first floor of the
building.
Breathe in and release the elevator back to the
ground floor.
Breathe out and take the elevator up to the second
floor.
Breathe in and release.
Breathe out and take the elevator up to the third
floor.
Breathe in and release.
Now breathe out and take the elevator all the way to
the penthouse!
Breathe in and release.
Repeat six times.
 | Exercising During
Pregnancy
This informative booklet guides
pregnant women through a safe, dynamic program using
FitBALL® exercises. 48 pages.
Click
here to buy |
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