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Exercise your way through Pregnancy!

Congratulations, you have found out you’re expecting a baby and now have a free pass to no longer exercise!  FALSE.  I wish that statement was true, but it cannot be further from the truth.  It is not the time to pick up a new high intensity workout, but choosing a suitable exercise routine and modifying movements to accommodate for your stage in pregnancy are good for both you and your little one.  The American College of Obstetrics and Gynecology (ACOG) recommends, “Regular physical activity during pregnancy improved or maintains physical fitness, helps with weight management, reduces the risk of gestational diabetes in obese women, and enhances psychologic well-being.”  Regular physical exercise has many health benefits during pregnancy and also helps to prepare your body for childbirth.  It is important to consult with your healthcare professional to make sure the exercise routine is not harmful for you or your baby.

Don’t exercise if…

Aerobic exercise during pregnancy is not safe if you have any of the following medical conditions:

  • Significant heart or lung disease
  • An incompetent cervix
  • You are carrying more than one baby and are at risk for premature labor
  • Persistent second or third-trimester bleeding
  • Placenta previa past 26 weeks of pregnancy
  • Ruptured membranes
  • Preeclampsia (pregnancy-induced hypertension)

Warning signs to stop exercising and call your doctor:

  • Vaginal Bleeding
  • Dyspnea (difficult or labored breathing) prior to exertion
  • Dizziness
  • Headache
  • Chest pain
  • Muscle weakness
  • Calf pain or swelling
  • Preterm labor
  • Decreased fetal movement
  • Amniotic fluid leakage

The Centers for Disease Control and Prevention recommend 150 minutes of moderate-intensity aerobic activity every week.  Moderate-intensity moving is enough to raise your heart rate and start sweating.  Some examples of exercise include swimming, brisk walking, gardening, stationary bike, elliptical, and prenatal yoga. If you are new to exercise you may consider gradually increasing your activity by five minutes each week until you are able to stay active for 30-minute increments.  ACOG further recommends, “Although frequently prescribed, bed rest is only rarely indicated and, in most cases, allowing ambulation should be considered.” Remember that exercise doesn’t have to be strenuous to be beneficial.

Exercise tips when you’re pregnant:

  • Always warm up before exercising, and cool down afterwards.
  • Try to keep active on a daily basis; 30 minutes of walking each day can be enough, but if you can’t manage that, any amount is better than nothing. If you haven’t been active or are overweight, start with 3-4 days spread across the week.
  • Drink plenty of water and other fluids.
  • If you go to exercise classes, make sure your teacher is properly qualified, and knows you’re pregnant and how many weeks pregnant you are.
  • Walking is a great exercise — it is a moderate aerobic activity but will have minimal stress on your joints. Other good choices are swimming and cycling on a stationary bike.
  • Performing standing hip circles and frequent crawling movements are very beneficial.
  • Avoid semi-reclined, lounging, positions as it promotes poor baby positioning.

Exercises for a fitter pregnancy

If you are pregnant, try to fit the exercises/stretches listed below into your daily routine in addition to aerobic activity. They will strengthen your muscles so that you can carry the extra weight of pregnancy. They’ll also make joints stronger, improve circulation, ease backache and generally help you feel well.

 Cat/Box Pose –  

As your baby gets bigger, you may find that the hollow in your lower back increases and this can give you backache. These exercises strengthen stomach (abdominal) muscles and ease backache, which can be a problem in pregnancy:

  • Start in a box position (on all fours) with knees under hips, hands under shoulders, with fingers facing forward and abdominals lifted to keep your back straight.
  • Pull in your stomach muscles and raise your back up towards the ceiling, curling the trunk and allowing your head to relax gently forward. Begin arching back and letting neck/head release.  Turn gaze between legs towards belly.
  • Hold for a few seconds then slowly return to the box position.
  • Take care not to hollow your back; it should always return to a straight/neutral position. Do this slowly and rhythmically 10 times, making your muscles work hard and moving your back carefully. Only move your back as far as you can comfortably.
Cat camel start position
Cattcamel second position

Child’s Pose –

  • Begin on hands and knees, spread your knees wide apart making room for baby.
  • Slowly lower your buttocks to your heels. Modified position you may rest your arms on pillows to elevate.
  • Keep your arms long and extended, palms facing down. Press back slightly with your hands to keep your buttocks in contact with your heels. Lengthen from your hips to your armpits, and then extend even further through your fingertips. Breathe and allow tension in your shoulders, arms, and back melt away.
Child’s pose rest position
Modified Child’s Pose with support

Cobbler’s stretch –

Shown with support. You can do without knee support if possible.

Gentle hold and stretch should be felt.

Cobbler Stretch with support

Figure 4 seated stretch –
Sit up nice and tall.

Hold for 30 seconds and perform 2-3 times with each leg.

Figure Four Seated

Triangle Pose –

  • Stand with feet wide, right foot turned out and right heel aligned with arch of left foot; raise arms to shoulder height and out to sides, palms facing the floor.
  • Bend forward from the hips over right leg, placing your right hand on your shin or ankle, as you extend your left arm toward the ceiling, palm facing forward; turn head to look up at ceiling Hold for 10-30 seconds. Repeat opposite side.
Triangle Pose

Plié –

  • Stand parallel to the back of a sturdy chair with the hand closest to the chair resting on it, feet parallel and hip distance apart.
  • With your toes and knees turned out to 45 degrees, pull your belly button up and in. Bend your knees, lowering your torso as low as possible while keeping your back straight. Straighten your legs to return to starting position Repeat for repetitions.
Plie

Clam Shells –

  • Lie on your left side, supporting your head with your forearm, and both legs bent at a 45 degree angle. Place your opposite arm on the floor for stability.
  • Keep your ankles and knees together,
  • Slowly lift the top leg, separating the knees. Hold for 5 seconds and repeat 5 times.
  • Switch sides and repeat. You may add a resistance band around the thighs to progress the exercise.
Side-lying Clam Shell

 

Stop immediately if any of the above exercises are painful and talk to your healthcare team.  There are many options that make it possible to have a pain-free pregnancy. Your body is going through a lot of changes physically in a brief period and you may be feeling increased aches and pains.  I am here to help. I am always honored to have the opportunity to work with you throughout your pregnancy and provide you individualized tips and exercises.  Pregnancy isn’t always sexy and can have its road bumps, but you do not have to accept pain.  It is a short ten months and you will be holding baby before you know it!   Keep your head up and take each day at a time. You are made to do this, mama!

~~Dr. Melanie Dockter, DC CACCP

 

Filed Under: Chiropractic, Exercise, Health, News, Pediatrics, Pregnancy

Testimonials

Patient-oriented, thorough, and knowledgeable

Over the years I’ve used several chiropractors, but, none more patient-oriented, thorough, and knowledgeable, than the team at Venture Chiropractics....
5.0
2018-03-05T11:16:41-05:00
Over the years I’ve used several chiropractors, but, none more patient-oriented, thorough, and knowledgeable, than the team at Venture Chiropractics. I’ve always received a great value, and in my opinion you’ll never have to worry about them performing unnecessary treatments. --Kurt B.
https://venturechiro.com/testimonials/the-team-at-venture-definitely-has-helped-me-in-living-an-active-and-healthy-lifestyle/

From colicky babies, feeling like you’re getting a cold, or major back pain – you’re in good hands at Venture Chiropractic.

I highly recommend Dr. Melanie and Dr. Chris to help with you and your children's sore back or health needs....
5.0
2015-06-20T07:07:00-05:00
I highly recommend Dr. Melanie and Dr. Chris to help with you and your children's sore back or health needs. They do an amazing job of being thorough about what might be wrong, and they genuinely want to help you get better. You will not get the typical experience with a chiropractor who keeps you coming back indefinitely. They will work hard to make sure you get better or figure out what's wrong if the adjustments aren't getting you back to 100%. They also give back to the community with classes about health, wellness, and essential oils. Overall you couldn't pick a better chiropractic practice for yourself and your family. From colicky babies, feeling like you're getting a cold, or major back pain - you're in good hands at Venture Chiropractic. --Alycia G.
https://venturechiro.com/testimonials/alycia-gabel/

Their professionalism and bed side manner is top notch, something that is getting harder and harder to find.

Venture Chiropractic is my preferred FM area chiropractors. Both Dr Chris and Dr Melanie really listen to the problem and...
5.0
2015-08-18T16:19:17-05:00
Venture Chiropractic is my preferred FM area chiropractors. Both Dr Chris and Dr Melanie really listen to the problem and treat the person, not just use a cookie cutter method for 'neck' pain. They both go out of their way to explain what the issue is, why it is occurring, and how to alleviate the pain through stretch and exercise. Their professionalism and bed side manner is top notch, something that is getting harder and harder to find. I had neck pain that just wouldn't go away. It was painful to turn my head; I couldn't even put my chin on my chest. Dr Chris did the Graston technique and immediately I felt relief and increased mobility. The following day I could put my chin on my chest and turn my head with NO pain! Something else I really like about Dr Chris and Dr Melanie is that they do extremity manipulation. I am always surprised at how 'off' my arms and legs are but after an adjustment I feel as good as new. My 4 year old has been going to Dr Melanie since he was a baby. She is great in getting kids adjusted whether they are cooperating or crawling around on the floor 'driving trucks'. As a bonus, not only am I able to get an adjustment but I can schedule a massage, all in one location. I recommend Venture Chiropractic. If you haven't seen them for your pain, you should give them a call immediately! -Crystal B
https://venturechiro.com/testimonials/crystal-b/

Very Professional

Very professional, Melanie did an excellent job in diagnosing and correcting a long term problem with my neck. I highly...
5.0
2015-08-18T16:17:22-05:00
Very professional, Melanie did an excellent job in diagnosing and correcting a long term problem with my neck. I highly recommend them. --Jeff A
https://venturechiro.com/testimonials/jeff-a/

Venture Chiropractic truly cares for their clients and they take the time to explain what’s going on.

Venture Chiropractic truly cares for their clients and they take the time to explain what's going on. They don't have...
5.0
2015-08-18T16:16:40-05:00
Venture Chiropractic truly cares for their clients and they take the time to explain what's going on. They don't have you coming back for unnecessary visits and get to the root of the pain and issues you're having promptly. I highly recommend them. --Amy N
https://venturechiro.com/testimonials/amy-n/

I highly recommend Dr. Chris to anyone, particularly to athletes or active people that have injuries or pain that is limiting your ability to remain active.

I was having some significant chronic lower back pain that was causing me to stop exercising and compete in events...
5.0
2015-08-18T16:15:55-05:00
I was having some significant chronic lower back pain that was causing me to stop exercising and compete in events (something I love to do). I went to other chiropractors for months that used the "clicker" approach, which was largely ineffective for me. Dr. Chris had me fixed after only 4 sessions over the course of a month and a half. He also explained to me why I was having the issues (tight hip muscles, particularly on one side) and several stretching exercises to do daily. It's now been over a year since I've needed any help, and the stretching has worked perfectly. I've had no back pain or pinched nerve feelings since then. I highly recommend Dr. Chris to anyone, particularly to athletes or active people that have injuries or pain that is limiting your ability to remain active. --Mark R.
https://venturechiro.com/testimonials/mark-r/

Love love love the way my care is personalized to my body upon every visit.

Recommend this place to everyone I know. Love love love the way my care is personalized to my body upon...
5.0
2015-08-18T16:15:05-05:00
Recommend this place to everyone I know. Love love love the way my care is personalized to my body upon every visit. My boyfriend started going and for his first time being adjusted, they explained every step along the way so he know the whys and hows of adjustments. Highly recommend. --Tehryn O.
https://venturechiro.com/testimonials/tehryn-o/

She wants to be a chiropractor when she grows up so she can help kids too!

Dr. Melanie, Thank you for your care and help with my daughter. She had such a positive experience at your...
5.0
2016-02-02T19:35:36-05:00
Dr. Melanie, Thank you for your care and help with my daughter. She had such a positive experience at your clinic and for a little one that first impression and time spent goes so far for them!! She's actually told me several times that she wants to be a chiropractor when she grows up so she can help kids too! Pretty awesome. You will get our recommendation every time! Thank you! Keep of the great work. -Heather C
https://venturechiro.com/testimonials/heather-c/

He takes time to listen to what your symptoms are and he works with you to attain goals, including living a pain free life!

I came in as a skeptic of chiropractic care, but I was experiencing sudden excruciating pain and a friend recommended...
5.0
2016-02-02T19:37:27-05:00
I came in as a skeptic of chiropractic care, but I was experiencing sudden excruciating pain and a friend recommended that I try Venture Chiropractic. I came in to see Dr. Travis as a nonbeliever of this style of healing, but I was transformed to becoming a huge proponent of what he does. He helps give you your life back, individualizing your care to meet your lifestyle. Dr. Travis took the time to become familiar with the physical demands of my job as a nurse to tailor my adjustments and strengthening sessions to meet those demands. He takes time to listen to what your symptoms are and he works with you to attain goals, including living a pain free life! Through adjustments and treatments with Dr. Travis and strengthening sessions with Dustin, I have reached my goals which seemed unattainable in the beginning. I would highly recommend Dr. Travis, Dustin and any of their colleagues to help you with your pain. Pain does not have to be a constant in your life! --Rebecca A
https://venturechiro.com/testimonials/rebecca-a/

Venture Chiropractic is my “go to” place.

Venture Chiropractic is my "go to" place.  Not just for the obvious reason of chiropractic care, but the host of...
5.0
2016-08-15T06:39:41-05:00
Venture Chiropractic is my "go to" place.  Not just for the obvious reason of chiropractic care, but the host of other things they offer me.  First the varied methods of chiropractic care. They are honest enough to let you switch from one of their great team members to another if they think it will work  better for you.  Also, they have the greatest personal trainer and health coach there.  Dustin actually listens to your needs and tailors things to fit your lifestyle. The entire team (family really) at Venture Chiropractic is professional and client orientated. They will help answer any question or medical need. If they can't answer it, they will point you to someone who can. I can't imagine going anywhere else. I'm worth it and so are you. Penny E
https://venturechiro.com/testimonials/venture-chiropractic-is-my-go-to-place/

They get to know you and give you the tools to improve your life.

Leaving my appointments at Venture Chiropractic, I feel empowered. The level of patient care far exceeds any experience I have...
5.0
2016-08-30T13:02:45-05:00
Leaving my appointments at Venture Chiropractic, I feel empowered. The level of patient care far exceeds any experience I have had. They not only provide great chiropractic/overall healthcare, but they sit and listen. They get to know you and give you the tools to improve your life. They do this in a way that is very unique and not found everywhere. I am so grateful for the care and support we receive each time. Highly recommend this exceptional team! Danielle S.
https://venturechiro.com/testimonials/they-get-to-know-you-and-give-you-the-tools-to-improve-your-life/

They won’t just fix you for the moment they will help you keep going for life!

Dr. Melanie has worked on my neck, back, and hips for years. With injuries and migraines I need the help....
5.0
2017-01-28T11:47:09-05:00
Dr. Melanie has worked on my neck, back, and hips for years. With injuries and migraines I need the help. She has treated my son and daughter as well. I also had her treat me while I was pregnant. I truly would recommend this team of professional and caring people to anyone. There is none of that oh you have to come back just because, no it's well come back when or if you need to. I have had a Dr. that lectured me for an hour while I was in so much pain cause my hip was out. He barely did anything to my hip. Told me to come back the next day. I have never had anyone do that. He popped it right back in the next day. Then I found Venture Chiropractic after that. I was new to the area at the time. (10 years ago) Best thing I ever done was start at Venture. My sister-in-law told me about them. I am very picky about who I have for doctors. I love Venture! They won't just fix you for the moment they will help you keep going for life! Kristie B.
https://venturechiro.com/testimonials/they-wont-just-fix-you-for-the-moment-they-will-help-you-keep-going-for-life/

She let off the pressure and helped me get where I am today.

I would like to give a kudos to Melanie who has helped me from having bulging discs/torn tendon till where...
5.0
2017-05-30T11:41:12-05:00
I would like to give a kudos to Melanie who has helped me from having bulging discs/torn tendon till where I am now. She knew when I was in pain. She let off the pressure and helped me get where I am today. Dustin, man he is just awesome also! The two, Jill and Dustin are always welcome me with a smile and was always happy! - Jordan L.
https://venturechiro.com/testimonials/939/

The doctors’ main concern is getting their patients feeling healthy and pain free.

The doctors’ main concern is getting their patients feeling healthy and pain free. Everyone at Venture Chiropractic is very friendly...
5.0
2017-10-24T10:34:03-05:00
The doctors’ main concern is getting their patients feeling healthy and pain free. Everyone at Venture Chiropractic is very friendly and down-to-earth. I highly recommend all three of the doctors. Rhonda J.
https://venturechiro.com/testimonials/the-doctors-main-concern-is-getting-their-patients-feeling-healthy-and-pain-free/

The whole clinic is full of very knowledgeable and friendly people.

The whole clinic is full of very knowledgeable and friendly people. I have been to Dr. Chris many times for...
5.0
2019-01-16T17:40:55-05:00
The whole clinic is full of very knowledgeable and friendly people. I have been to Dr. Chris many times for many different issues. He not addresses and fixes the issue he is also great at explaining how to prevent it from happening again. I highly recommend these professionals! --Cole S.
https://venturechiro.com/testimonials/the-whole-clinic-is-full-of-very-knowledgeable-and-friendly-people/

Venture Chiropractic is my preferred FM area chiropractors.

Venture Chiropractic is my preferred FM area chiropractors. Both Dr Chris and Dr Melanie really listen to the problem and...
5.0
2019-01-16T17:43:10-05:00
Venture Chiropractic is my preferred FM area chiropractors. Both Dr Chris and Dr Melanie really listen to the problem and treat the person, not just use a cookie cutter method for 'neck' pain. They both go out of their way to explain what the issue is, why it is occurring, and how to alleviate the pain through stretch and exercise. Their professionalism and bed side manner is top notch, something that is getting harder and harder to find. I had neck pain that just wouldn't go away. It was painful to turn my head; I couldn't even put my chin on my chest. Dr Chris did the Graston technique and immediately I felt relief and increased mobility. The following day I could put my chin on my chest and turn my head with NO pain! Something else I really like about Dr Chris and Dr Melanie is that they do extremity manipulation. I am always surprised at how 'off' my arms and legs are but after an adjustment I feel as good as new. My 4 year old has been going to Dr Melanie since he was a baby. She is great in getting kids adjusted whether they are cooperating or crawling around on the floor 'driving trucks'. As a bonus, not only am I able to get an adjustment but I can schedule a massage, all in one location. I recommend Venture Chiropractic. If you haven't seen them for your pain, you should give them a call immediately! --Crystal B
https://venturechiro.com/testimonials/venture-chiropractic-is-my-preferred-fm-area-chiropractors/

Everyone at Venture Chiropractic are the best and most professional people.

Everyone at Venture Chiropractic are the best and most professional people. Melanie takes care of me whenever my headaches start...
5.0
2019-01-16T17:44:48-05:00
Everyone at Venture Chiropractic are the best and most professional people. Melanie takes care of me whenever my headaches start to flare up. I love that they are not a pushy business and let you decide what you need from them. --Carmen H.
https://venturechiro.com/testimonials/everyone-at-venture-chiropractic-are-the-best-and-most-professional-people/

After working with Dr. Matt, I am now 100% better!

He was educational and very detailed in his process while working with me. I appreciate Matt and Venture Chiropractic for...
5.0
2019-01-29T10:32:53-05:00
He was educational and very detailed in his process while working with me. I appreciate Matt and Venture Chiropractic for their approach on helping people like me.
https://venturechiro.com/testimonials/after-working-with-dr-matt-i-am-now-100-better/

Dr. Chris is an amazing chiropractor that thinks outside of the box to fix the root cause and not just address your symptoms.

I have been going to Venture Chiropractic for about a year and a half now and I LOVE it! Dr....
5.0
2019-02-08T10:10:01-05:00
I have been going to Venture Chiropractic for about a year and a half now and I LOVE it! Dr. Chris is an amazing chiropractor that thinks outside of the box to fix the root cause and not just address your symptoms. My husband also sees Dr. Chris and our 3.5 year old daughter sees Dr. Melanie. Dr. Melanie is amazing with her! In fact, whenever we are on our way to see them she chants in the car "we get to see Chris and Melanie!!" The whole way there. I recommend Venture to all of my friends and would recommend them for you! -Kathy J.
https://venturechiro.com/testimonials/dr-chris-is-an-amazing-chiropractor-that-thinks-outside-of-the-box-to-fix-the-root-cause-and-not-just-address-your-symptoms/
5
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