Injury Prevention: Using Yoga to Optimize Your Workout During Pregnancy
Filed Under Fitmom Wellness |
While it’s safe for many pregnant athletes to continue their pre-pregnancy exercise regime, a pregnant body not only looks but also behaves differently and requires a new focus when it comes to exercise goals and injury prevention.
The pregnant athlete who continues to follow her regular training program may be at risk of straining her joints, which become more lax during pregnancy due to the amount of relaxin released in the body. The hormone relaxin helps increase the flexibility within the pelvic area in preparation for birth. However, relaxin does not isolate itself to that area which needs it most! During pregnancy, relaxin circulates through the entire body and can cause joints in the ankles, wrists, and knees to also become more lax, thereby creating some instability.
To help overcome the instability and maintain muscular balance, I recommend that pregnant athletes modify their exercise program to include a balance of strength and flexibility training exercises.
Many runners only run, and many weight lifters only lift weights. In my experience, adding yoga to the pregnant athlete’s program has helped many of these women sustain their exercise program for a longer period with less likelihood of injury.
Some very active women are not fond of yoga or find it boring. Finding the right yoga class for you may help you to enjoy it. Also try learning some postures that you can do in small bursts throughout the day or before or after a workout. As many athletes already know, sometimes the thing we like the least is the thing we need the most!
Recommended resources for the pregnant athlete:
Exercising Through Your Pregnancy
by James F. Clapp III M.D.
Or you can also check out my e-book, Fit to Birth 101, at www.newmom101.com.
Cheers,
Andrea Page
