Even if you're not especially athletic, it's important to both you and your baby that you be in the best shape possible during your pregnancy. Physical therapists recommend some guidelines on safe exercise for expectant mothers. These guidelines take into account the safety of the fetus and encourage regular exercise, not vigorous, competitive exercise. A complete exercise program includes flexibility, low impact aerobics, muscle strengthening, endurance and relaxation exercises.
Key muscle groups targeted during prenatal exercises include:
- the postural muscles - along the spine and between the shoulder blades
- the abdominal muscles and iliopsoas - the iliopsoas is the deep muscle in front of the pelvis and spine
- the pelvic floor muscles - that layer of muscle deep within the pelvis which is a base of support for the pelvic organs and openings from the vagina, urethra and rectum
If you enjoy the water, swimming or walking in a pool will give your muscles a well-rounded workout and keep your body cool.
*Sourced from: American Physical Therapy Association (www.APTA.org). "For Women of All Ages. A Physical Therapist's Perspective on Women's Health." 50M/3-07/PR-38