If you are still exercising regularly during the 3rd trimester of your pregnancy, good for you! You probably have noticed a bit less energy and maybe you aren’t able to reach too far in many different directions.
Well, that’s why…you have to realize, the clock is ticking now…the game is changing…and so must your approach to exercise.
Here are some basic guidelines to remember if you are doing any type of exercise, especially pilates.
Your pilates instructor will help you modify the exercises, but it is always smart to know what you should and shouldn’t be doing. Keep in mind that these are general guidelines. Your doctor may make additional recommendations for you specifically.
- Don’t lie on your back – Most people find this uncomfortable and in general try to avoid doing exercises where you are flat on your back. Create a ramp of pillows or mats to lift you up to a 45 degree angle.
- Don’t put your feet up over your head unless they are propped up by pillows.
- Avoid all crunch type motions.
- Move slowly and controlled through all exercises. Even though side kick series can be done a bit faster, you want to slow down and focus on keep your hips/belly stable.
- Key areas to focus on: Arms and Mid-back to keep you strong and standing tall! Hips/Outer Thighs to help with the delivery.
- Areas to Avoid Focusing on: Inner Thighs, Abs…These 2 areas are overstretched and prone to over-stretching, so be careful.
- Give yourself a few weeks of little to no exercise before your due date. You can still go for walks…and do gentle movement, but now’s the time to go inward, find ways to relax, calm your nerves, and prepare emotionally/mentally for your those first crazy months of your baby’s life.
Take this short list and add any other restrictions or suggestions from your doctor.
Pilates has taken you a long way toward preparing your body for delivery and motherhood.
Here are a few books related to a few topics you are probably obsessing about now (or will soon!):
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Neck strain and discomfort in the neck is definitely common among my pregnant and non-pregnant clients. Here’s a common question I get from women who email me about doing pilates during pregnancy.
“I have a prenatal pilates video so I can keep in shape through my pregnancy, but everytime I do it, I just end up with a sore neck. Are there any Pilates gurus out there to tell me what I am doing wrong in my techinque?”
This happens to me sometimes when I do not concentrate on my form. When you are holding your head & neck off the ground, try to concentrate on “leading with the shoulders and lifting from your breastbone” not your head. If it helps, pick a spot on the wall or ceiling to focus on.
Other suggestions I’ve heard and tried are pressing your tongue to the roof of your mouth.
The number one solution to the problem of this neck pain is: put your head down!
You can also prop a pillow underneath your head, neck and slightly under your shoulders to lift up the upper enough to help you engage your core a bit.
Check out the following articles for more information on safety during your prenatal pilates workout.
http://www.prenatalpilates.org/uncategorized/pre-natal-pilates
http://www.prenatalpilates.org/how-to-do-prenatal-pilates/pilates-for-pregnancy
You can also check out these books which were invaluable to me during my own pregnancy.
Pilates and Pregnancy: A Workbook for Before, During and After Pregnancy W/DVD
Also, one additional resource I would highly suggest you pick up now and use even after you have your baby…it’s this mp3 workout from Lynda Lippin.
Pilates for Neck and Shoulder Pain
Stay safe and don’t be afraid to just put your head down or stop doing an exercise – if it doesn’t feel good, then stop!
