1st Trimester: 0-12 weeks
- Pressure on the bladder may make the woman have to urinate more frequently
- There may be a change in waist girth or some weight gain
- Breast become tender making prone exercises uncomfortable
- Blood pressure may decrease
2nd Trimester: 13-26 weeks
- Nausea is gone, and the pregnancy is visible
- Very important to avoid supine positions – Supine Hypotensive Syndrome is a risk
- May experience occasional headaches, and aching in the abdominal area due to ligaments stretching
- May feel itchy around the abdomen
- May have swelling in ankles and feet
- Skin changes, darkening of nipples, linea alba, patchy skin, red palms, and facial blotching.
- Heartburn, flatulence, bloating
- Brain lapse, scatterbrain syndrome
- By the end of the 2nd trimester the baby is about the size of a basketball, has fascial hair and fingernails, may get hiccups and loves to play a good game of tackle football in the belly.
- The greatest changes in pelvic mobility/ lack of stability are from the 20-27 week period. Therefore a focus on stability in neutral is important.
- The centre of gravity is most altered during this stage so a focus on stability is essential. Watch balance exercises, do not do repetitive standing exercises which will be too overwhelming.
- Change positions frequently – avoid spending more than 2 minutes or so in one position. A pregnant woman at this stage will be constantly moving around to find a comfortable position, especially with an active fetus.
- No long levers, or open chain exercises
- No inversions
- Keep ankles mobile to help with circulation of lower extremities
- Weight-bearing exercises may be challenging depending on the size of the belly. Be careful with unilateral standing, it may cause stress in the sacroiliac joints.
3rd Trimester: 27-40 weeks
- The uterus is now positioned under the rib cage and may contribute to heartburn and shortness of breath.
- Braxton Hicks, otherwise known as “practice contractions”, are a normal occurrence. It’s the bodies way of readying itself for what’s to come. Keep note that when they occur, it is recommended to stop exercising until the contractions subside.
- Body may become achy, especially in the pelvis and buttocks.
- Frequent urination/urinary tract infections are common
- Blood pressure may rise, if so, careful monitoring is essential.
- Constipation, varicose veins, due to increased blood volume plus the arteries and veins are more relaxed due to hormones.
- Edema, or ankle swelling, very common, again due to increased blood volume.
- Breast may become extremely sore and leaky.
- Legs may cramp
- Low energy levels due to low hemoglobin levels and difficulty sleeping
- Do 2 30-min sessions per week rather than one 60-min shorter duration but same frequency
- Very important to avoid supine positions, Supine Hypotensive Syndrome is a risk.
- Side-lying exercises are extremely comfortable and advisable
- Use pillow to support belly
- 4 point kneeling helps to release tension
- Squats are great for circulation and to prepare the pelvis for birth
- Continue with ankle and foot exercises to increase mobility of ankles and increase circulation
- Focus on breath to control movements and aid in stress reduction
Sources:
STOTT Pilates Prenatal Matwork Workshop
