20.08.2015

What not to do when pregnant exercise

Exercise in the gym is completed in minutes and we can easily avoid exercises that increase separation if we know what they are. If poor posture is not addressed and continues during pregnancy lower back pain is inevitable and increased separation will be caused due to the abdominal weakness and continued pushing forward of the uterus. Specific pregnancy strength and postural correction exercise are what is needed.
Decrease weight if possible especially if walking up hill, I would always ask the oldest child to get out and walk if and when possible. In this photograph this position you are leaning too far forward and rely on the buggy for support not your own muscles-your core strength, there is also alot of upper body tension through the neck and shoulders.
Subsequent pregnancies that are close together should not mean that you cannot prevent premature or an increased diastasis recti and just because you are carrying a multiple pregnancy doesn’t mean you will have increased separation. It is paramount that you close the separation after each pregnancy. By addressing the factors I have mentioned and following a pre or post pregnancy program before commencing a pregnancy diastasis recti is reduced to a minimum therefore increasing your recovery and helping you get rid of your baby tummy quickly post birth.


Separation occurs in response to your uterus pushing against the abdominal wall and pregnancy hormones which soften connective tissue.
All frontal Planks on the swiss ball or on the floor, full or kneeling press ups should be avoided during second and third Tri-mesters and more suitable core strength exercises should be done. Prior to pregnancy in a sway back posture the core and gluteus muscles along with the mid trapezius in the middle back are long and weak. Separation can occur at any time in the last half of pregnancy but is most problematic after pregnancy when the abdominal wall is weak, when there is no longer a baby inside to aid support.
This incorrect posture pushes the hips and tummy forward, weakening the abdominal muscles further pre & post pregnancy. Although I am absolutely thrilled at the thought of being a mother I am scared of looking horrible during my pregnancy and gaining all the weight I painstakingly lost.


Please could you suggest some tips for me to maintain a healthy pregnancy and a workout that will help with getting my figure back on track after giving birth. I have been at 1 finger width for a long time and i dont know what else i can do to close it completely. Do you think we should hold off until its completely closed, or is 1 finger width not soo bad as I have been told in the past (my gp also said its quite normal (but i dont expect him to know too much on this issue) but i want it completely closed).



Nutrition during pregnancy institute of medicine
46 years old and pregnant naturally
Pregnancy test info


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