An Osteopath's Guide to Feeling Good Throughout
Pregnancy
by Andrew Mitchell
As any mother will admit, pregnancy places tremendous strain on the
body. On average, women gain around 30 pounds during pregnancy,
resulting in a big postural change. It can be incredibly laborious to
carry all that extra weight around, not to mention extremely exhausting
for the body. Some of our leading osteopaths have offered some tips and
exercises that you can do, even before going into labour, in order to
assuage the physical burdens of pregnancy.
Work-out sessions: It is great to have a regular work-out routine when
you are pregnant, but it is important that you adjust your routine
accordingly depending on how much your body can take during pregnancy.
We recommend doing three or four work-out sessions a week of
approximately 30-minutes each during your first and second trimesters.
When it comes to your third trimester, shorten your routine by 10
minutes so as to accommodate your heavier belly.
Types of Exercises: While cardio exercises can be beneficial, we
recommend exercises that keep your heart rate controlled. It is good to
break out sweat, but do not allow your heart rate to exceed 145 bpm.
Exercises such as squats and lunges (without weights) are highly
recommended, as well as swimming and brisk-walking. Swimming is
particularly rewarding during your final trimester, as the water
supports your body and relieves muscle tension. Cycling and gentle
aerobics are also highly recommended. Carry out many short stretches
before and after each work-out to stimulate the flood flow and improve
the flexibility of your joints and muscles.
Movements/Exercises to Avoid: It is best to abstain from partaking in
high-impact and contact sports, such as squash or football. When
warming up, do not hold a stretch for longer than 5-6 seconds. If you
hold a stretch too long when pregnant and vulnerable, your body release
a hormone known as 'relax' which (while necessary for going into
labour), when released prematurely, can damage the areas around the
joints. Additionally, avoid overexerting yourself - this means that you
should refrain from lifting heavy objects.
Dietary tips: A balanced diet is, of course key to helping you, and
your baby, feel at your best. Just because you are eating for two does
not mean you have to eat twice as much as you normally do - a pregnant
woman needs about 2500 calories every day. In order to get the right
amounts of energy and nutrition, it is advisable to eat something from
each food group: fruits and vegetables, dairy products, whole grains,
and protein (fish, meat, etc.).
Visit an Osteopath: In order to keep a close watch on the changes your
body is going through, start seeing an osteopathic doctor early on in
the first trimester. This way, if you are doing your exercises
incorrectly, or if certain muscles are under too much strain, we can
step in sooner than later.
It is never easy being pregnant, what with weight gain, back aches,
raging hormones, and sheer exhaustion. But hopefully, with the help of
an osteopath and the techniques above, your passage from pregnant woman
to loving mother will not only be bearable, but enjoyable.
Article Source:
http://www.articlesbase.com/alternative-medicine-articles/
an-osteopaths-guide-on-how-pregnant-women-can-stay-healthy-640812.html About the Author
Andrew Mitchell, editor of Osteopath Network,
writes articles about
osteopathy,
spinalpain, neck pain and soft tissue injuries. If you are looking for
a London
osteopath or for an osteopath in the UK please visit his
website. |
