Ebook Pregnancy fitness: Part 2
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Ebook Pregnancy fitness: Part 2
Strength and Endurancefor the Lower BodyMany of I he physical changes in pregnancy occur in the lower body, namely the feet and the pelvis. The ever-i Ebook Pregnancy fitness: Part 2increasing load that the body must adapt to can create compensations that contribute to many of the aches and pains women think are normal in pregnancy and motherhood. The postural changes, the hormonal changes, the increased weight, and the shifting center of gravity all place additional challenges Ebook Pregnancy fitness: Part 2 on the lower body, such as sacroiliac joint pain, hip pain, lower- back pain, and symphysis pubis dysfunction (pain in the pubic joint).Your feet carEbook Pregnancy fitness: Part 2
ry you from point A to point B each and every day, so they deserve some TLC beyond the occasional pedicure. Your feet have most likely been cooped up Strength and Endurancefor the Lower BodyMany of I he physical changes in pregnancy occur in the lower body, namely the feet and the pelvis. The ever-i Ebook Pregnancy fitness: Part 2e "casting* (like a cast for a broken bone) effect that shoes create. Ideally, shoes should have a thin, flexible sole and a wide toe box that allow for movement and use of the foot. Standard footwear is often rigid and supportive, with a narrow toe box that essentially holds your foot in a given po Ebook Pregnancy fitness: Part 2sition, not allowing the muscles to do their job. There are 19 muscles and 26 bones in each foot. Ideally, the feet have freedom to respond to the eveEbook Pregnancy fitness: Part 2
r-changing ground beneath US and ensure we don't fall. When our feet are held in a fixed position in a shoe, the muscles do not move using their full Strength and Endurancefor the Lower BodyMany of I he physical changes in pregnancy occur in the lower body, namely the feet and the pelvis. The ever-i Ebook Pregnancy fitness: Part 2the deconditioned foot, your feet will probably start to protest with aches and pains! Transitioning to minimal shoes and spending more time "barefoot and pregnant" can help build the muscles in the feet. Using small balls to roll under the feet can help relieve the tension that develops in pregnanc Ebook Pregnancy fitness: Part 2y and it feels fantastic! Happy healthy feet that have freedom of movement contribute to optimal posture, which in turn allows the muscles in the legsEbook Pregnancy fitness: Part 2
and the core to work as they should.159160Pregnancy FitnessThe legs have some of the largest muscles in the body, and you want these muscles Io be stStrength and Endurancefor the Lower BodyMany of I he physical changes in pregnancy occur in the lower body, namely the feet and the pelvis. The ever-i Ebook Pregnancy fitness: Part 2kneeling, or staggered standing will make for an overall easier labor, often women view birth as something done lying down, when really it should be seen as a dynamic process. Il is called labor for a reason. By building strength and muscular endurance in your legs during pregnancy, you will be prep Ebook Pregnancy fitness: Part 2ared for the physical demands of birth, you will feel better in your pregnancy, and you will recover more quickly postpartum.The best way to train theEbook Pregnancy fitness: Part 2
legs is to walk every day and choose exercises that mimic the various birth positions you may use in labor. Remember the principle of specificity? UsStrength and Endurancefor the Lower BodyMany of I he physical changes in pregnancy occur in the lower body, namely the feet and the pelvis. The ever-i Ebook Pregnancy fitness: Part 2ing time kneeling or supported on all fours, and maybe even lying on your side. Make sure that your exercise choices in pregnancy prepare you for this. The lower body really takes on the bulk of the workload in labor, so it is essential IO focus a lot of your training on the lower half of the body. Ebook Pregnancy fitness: Part 2Strength, length, and endurance are all key, so include progressions in the number of reps and the length of time to hold certain positions as well asEbook Pregnancy fitness: Part 2
increasing the amount of stretching and release work to keep the muscles supple and tension free.Let's take a look at the exercises you can use to geStrength and Endurancefor the Lower BodyMany of I he physical changes in pregnancy occur in the lower body, namely the feet and the pelvis. The ever-i Ebook Pregnancy fitness: Part 2t the force (see chapter 6 for more about core breath). You can turn almost any exercise into a core and pelvic floor exercise by adding in the core breath!Calf Raise With Stability BallFocus and Benefits•Builds strength and endurance in the calves and encourages blood circulation to help minimize v Ebook Pregnancy fitness: Part 2aricose veins.•Challenges your balanceEquipmentStability ballDescription•Place a stability ball between your chest and a wall with your forearms placeEbook Pregnancy fitness: Part 2
d on the front of the ball and arms at 90 degrees.•Step back about one foot so that your body is slightly angled into the ball. Stand tall with your fStrength and Endurancefor the Lower BodyMany of I he physical changes in pregnancy occur in the lower body, namely the feet and the pelvis. The ever-i Ebook Pregnancy fitness: Part 2t one at a time), keeping your legs straight (b).Safety ConsiderationsStart with your feet close enough to the wall so you keep a 90-degree angle in your ankles. You can step back farther, increasing the lean and decreasing the angle in your ankles, as you progress.Increase Difficulty•Step back from Ebook Pregnancy fitness: Part 2 the wall a little farther.•Do one leg at a time to really challenge your balance and core.161Stability Ball SquatFocus and Benefits•Builds strength aEbook Pregnancy fitness: Part 2
nd endurance in the quads, hamstrings, and glutes•Trains your body for functional movements•Prepares you for squatting in laborEquipmentStability ballStrength and Endurancefor the Lower BodyMany of I he physical changes in pregnancy occur in the lower body, namely the feet and the pelvis. The ever-iStrength and Endurancefor the Lower BodyMany of I he physical changes in pregnancy occur in the lower body, namely the feet and the pelvis. The ever-iGọi ngay
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