The Perks of Exercise during Pregnancy & afterwards PART 1

by Vanessa Mansergh, Bodyworker


I spent a long time researching the benefits of exercise after a friend of mine Rorie came up with the brainwave of a subject for my course project. She had given birth to a healthy bundle of fun - Lucy (pictured at Wimbledon on the right) & wanted to get back into running but her hips hurt.


Why exercise? Paula Ratcliffe (the athlete/runner) once said in 2006 "the athlete in me doesn't like being pregnant". Yet she managed to keep up a pretty impressive training regime of a daily 100min run, gym work, aqua jogging & cross training. She had a daily massage too - that must have been the key!! Now we're not all athletes like Paula, but most of us like to stay fit and the physical changes that take place during pregnancy are enormous!
Key Benefits of Exercise during Pregnancy
  • many of the common complaints of pregnancy are reduced when you exercise (fatigue, swelling of extremeties)
  • Less insomnia and stress
  • reduces body fat
  • helps keep your sugars regular / mood on an even keel!
Loathe Exercise?
Try something new...no need to pump iron at the gym or run for hours on a treadmill. New ways to keep fit....
  • Aqua natal
  • Pregnancy yoga
  • Pregnancy pilates
  • A daily walk by the river...fabulous watching the bird life & their young in spring. If you feel adventurous - throw in a couple of hills to get the hard racing. Worried about your balance as your get bigger? Use some poles to work that upper body as well.
How on earth does the body stay upright during pregnancy??

INCORRECT POSTURE (LEFT) CORRECT POSTURE (RIGHT)


The weight gain during pregnancy has a HUGE impact on your posture. From week 16 onwards the extra weight at the front of the body moves the centre of gravity forwards which can cause some of the following postural problems:
  • forward leaning head (neck pain)
  • excessively rounded shoulders (weight of breasts)
  • strain down the tummy
  • excessive curve of the lower back called a lordosis
  • tight hamstrings (back of legs)
  • tight hip flexors (thighs)
  • knees hyper extended
  • feet rolling in and arches sagging
Massage helps hugely to alleviate the tight muscles and correct posture. It provides relaxation and time to connect with your baby. Vanessa can design a Support Program specific to you and your body from trimester 1 through to birth giving guidelines throughout on exercise and relaxation techniques.
Heard of the pelvic floor?
These are the muscles that wrap around the underside of the bladder, uterus, and rectum giving support. Ideally they are firm and supportive! Pregnancy and childbirth cause this sling to sag and become weak. Excessive sagging over a long period of time can disrupt bowel and bladder function. I know this is something you don't particularly want to hear or discuss but the reality is - it happens. You may be laughing away at a friend's joke and before you know it there has been a leakage. Regular pelvic floor exercises can prevent this. You need a qualified pilates teacher with experience with pregnant mums or a massage practitioner like myself.
Post Birth & Exercise
THis is the KEY to exercise and rehabilitation. The body has had to adapt to huge changes over 9 months. It starts within 24 hours of delivery. Without good muscle support, the joints are at some risk for a few weeks after birth.
Next time...top tips on staying fit & healthy & keeping that body pain free
For more information or to book a treatment with Vanessa, a qualified pre/post natal bodyworker, please call 01491 577480 or 07906186912 or email: info@completeworxmassage.co.uk.