Curriculum Topic: Educator Demonstration, Practice, Virtual Friendly
Activity Type: Healthy Birth Practice 1, Anatomy, Pregnancy
Purpose: Dr. Clapp's Exercising Through Your Pregnancy research proves we can safely say, “Starting or continuing regular exercise during pregnancy and the postpartum period decreases physical discomforts, hastens recovery, and does not increase the risk of exercise-related injury.” The American College of Obstetricians and Gynecologists recommends “30 minutes or more of moderate exercise on most, if not all, days of the week for pregnant women without medical complications.” Women who exercise during pregnancy have shorter, less complicated labors and recover more quickly after childbirth. In one study, women who exercised vigorously throughout pregnancy had significantly less obstetric intervention, including “highly significant reductions in both elective and indicated labor stimulation, episiotomy, and use of epidural anesthesia, as well as both vaginal and abdominal operative delivery.” (Dr. James Clapp).
A 2014 systematic review found that women who exercise regularly have a reduced risk for cesarean surgery. Italian researchers have found that levels of endorphins are increased during pregnancy in women who exercise throughout pregnancy, which may, at least in part, explain the exercisers’ decreased need for epidural anesthesia. Several studies in recent years have confirmed the benefits of prenatal yoga to ease pregnancy discomforts, decrease preterm births, and even decrease the length of labor. Many childbirth educators report that the women in their classes who also do yoga seem more in tune with their bodies and more confident about their ability to cope with labor.
Reduce back pain: The abdominal muscles support the pelvis and the lumbar spine. Weak abdominals, especially with a growing belly, can cause pain in the lower back, whereas strong muscles will reduce the likelihood of low back pain.
Strengthen pelvic floor muscles: Elizabeth Noble recommends 50 Kegel exercises a day for the rest of your life. Penny Simkin suggests reminding women to do one extended contraction of the pelvic floor muscles every time they empty their bladder. Adding an extra 20 seconds to the potty break may be a good way to get compliance. Add the “quick flicks” and the elevator exercise to work all the muscles of the pelvic floor and don’t forget that it is important to tone the inner thighs and abs to keep the pelvic floor strong as well. Squats, plies, and squeezing the thighs together help accomplish this.
Guidelines for Exercise:
-“Snack” on exercise, with several short bouts a day.
-Begin slowly and increase gradually. Avoid excessive fatigue and dehydration.
-Use support for the abdomen and breasts for comfort.
-If it hurts, stop and evaluate. If it feels good, it probably is.
Supplies: Birth Ball
Chairs
Mats
Instructions:
If you reinforce the benefits of stretching throughout the day, and teach some stretches in your class, some of your students will do them and will benefit greatly. Ask them how they can incorporate stretches into their daily routine.
Demonstration and Return Demonstration: Proper posture and body mechanics. Pelvic tilt for backache. Calf stretches for leg cramps.
Talking Points:
Standing near a wall (in the shower, at a bus stop, in the copy room, etc.), do a wall stretch; add standing pelvic tilt and Kegel; calf stretch; wall squat.
Sitting (at a desk; in a car, train, or plane), do the tailor reach; shoulder stretch if space permits (with arms out shoulder level, palms up, press arms back); circulation exercises; sitting on edge of chair, cross leg with ankle on opposite knee. Gently press downward on knee to release tension.
Lying down (on floor in front of TV, in bed), do back flexion; leg stretch; curl down; pelvic tilt.
Hands and knees (wherever you are when your back becomes tense), do pelvic tilts and circles; tail wagging. Use the ball to rock, bounce, and stretch. It can be used at a desk in place of a chair.
Modifications:
-Introduce one new exercise or combination in each class, rather than too many exercises at one time. When “spiraling” information, one basic task is taught; then to that information, something new is added in the next class.
Sample:
Class 1 – Teach Kegel exercise for its many benefits. Teach Wall Stretch with standing pelvic tilt for reducing backache and for good posture. Also teach pelvic tilt on all fours to reduce backache. Mention that the pelvic tilt on all fours may especially increase comfort during labor, and may help rotate a baby in the posterior position when in labor.
Class 2 – Review pelvic tilt on all fours, adding back massage and Kegel in this position. Teach passive pelvic tilt in side lying.
Class 3 – Review pelvic tilts in all positions for back discomfort. Do Kegel exercises with and without tilt (isolation of abs and pelvic floor).
Class 4 – Teach awareness of position of pelvis and tension in pelvic floor in various pushing positions. Briefly curl up to push, with abdominals contracted and pelvic floor released.
Class 5 – Review pelvic tilts in labor rehearsal. Use in walking, leaning against wall, on hands and knees, over birth ball, side lying, and during “pushing.” Class 6 – Relate pelvic tilts to postpartum. Backache from lifting and bending over baby may be helped with pelvic tilt exercises and proper body mechanics.
Reference: Adapted from the Lamaze Toolkit
Return to Home