Pregnancy is a period in which many anatomical and physiological changes occur. In addition, social and psychological changes are among the factors affecting the physical fitness of the pregnant woman. For this reason, it is very beneficial for pregnant women to increase their physical activity level and exercise in order to adapt to these changes more easily and to minimize the problems seen in pregnancy.
When considered the researches done, it can be summarized as;
– Maintaining physical and cardiorespiratory fitness
– Reducing pregnancy-related complications such as pre-eclampsia and diabetes
– Ensuring weight control
– Improving body awareness, posture, coordination and balance
– Regulation of circulatory and digestive functions
– Minimizing problems during childbirth
– Shortening the birth process
– Increasing social and psychological well-being by providing social interaction
– Accelerating postpartum recovery.
WHAT ARE WE DOING AS FIZYOFORM FAMILY ?
Before starting the exercise program, it is important for us to get a detailed evaluation and history.
If there are problems such as the physical characteristics, gynecological information (number of birth, time of birth, etc.), low back pain, incontinence and varicose veins of the pregnant; exercises for these are also included in the program.
POSTURE ANALYSIS AND TRAINING
Along with many changes in the body, the center of gravity of the expectant mother also changes. In this case, posture training is performed together with posture analysis in order to prevent the increase in lordosis (curvature) in the low back region of the expectant mother, weakening of the abdominal muscles, low back pain and many related problems.
Aerobic exercises are also included in the program in order to maintain cardiovascular fitness, prevent chronic diseases and excessive weight gain.
In addition to aerobic exercises, strengthening training increases muscle fitness and can be a part of the routine exercise program during pregnancy. Studies shown that moderate-intensity exercises are safe and increase the level of alertness by minimally affecting the baby’s heart rate. It has been reported in studies that strengthening the muscles of the core and pelvic floor muscles not only facilitates childbirth, but also prevents musculoskeletal problems. For these reasons, strengthening training is also included in the exercise program.
In recent years, pilates has been included in the rehabilitation and exercise programs of us as physiotherapists. This is because it ensures that the neutral spinal position is maintained and the reliability of the exercises increases by adding more preparatory exercises and modifications to the existing exercises. In pregnancy, unlike other exercise trainings, it is aimed to strengthen the abdominal and back muscles and deep postural muscles. Moreover; core stabilization is improved by the functioning of the diaphragm, it balances the body and ensures a proper postural alignment.
STRETCHING AND FLEXIBILITY EXERCISES
The main purpose of these exercises is to increase the normal joint range of motion. However, other benefits are listed as reducing muscle tension, increasing relaxation, ensuring coordination, smooth and easy muscle contraction, and reducing muscle pain.
– Cruz-Ferreira A, Fernandes J, Laranjo L, Bernardo LM, Silva A. A systematic review of the effects of Pilates method of exercise in healthy people. (2011)
– Caroline A Smith, Kate M Levett, Carmel T Collins, Mike Armour, Hannah G Dahlen, Machiko Suganuma Relaxation techniques for pain management in labour (2011)
– Prather H, Hunt D. benefits of exercise during pregnany. PM &R hte journel of injury (2012)
– Nascimento SL, Surita FG Physical exercise during pregnancy : a sistemic review. (2012)