Well, I’m at the final stages of my pregnancy so this will be my last post until I’m on the other-side! So to speak. Exercise is not recommended for the first six weeks after childbirth, and as I’m having a section, there will definitely be no exercise! Once the midwife has signed you off then remember to start gently and build back up again. For those of us who have gained more than our baby’s weight, remember to lose this before toning exercises are started. Dieting however should not be your first thoughts, breast feeding is a great way of helping to control your weight. Once you feel alive again, or remotely human, this is when you should consider your return to fitness, not before. Remember there is no pressure, and for me, if I can’t run a marathon next September, then I’ll put it back till November, when my body is ready. There is no point rushing anything as that will only lead to injury.
As the end of this pregnancy is now insight, sleep becomes a thing of the past as does feeling comfortable. So over the last few weeks a swissball, or fitball, has become my new best friend. This week I am sharing some very good exercises with you to help keep you mobile, if like me, you are nearing the end of your pregnancy.
Firstly just sitting and bouncing on the ball will help to alleviate back ache by creating movement in the lumber region. This can be progressed to rocking your pelvic forward and backwards to help create movement around the hips and between the vertebra in the lumber and even in the thoracic spine when you rock your pelvic from side to side. If you are feeling really adventurous you can make circles on the ball with your hips and waist which will really help create some much needed movement, and help reduce stiffness and pain in the pelvic area. If you have been getting some SPD pain, use the ball to help stretch your hamstrings and adductors (inner thigh muscles) and this will take pressure off your pubic symphysis and again alleviate some of that stiffness and pain. If you are unsure of any of these exercises send us and email and we can send you an exercise sheet, or book in for some much needed treatment.