Bodies in Motion: Finding What Feels Good in Pregnancy

 

My sister Hella met her husband Mike at the climbing wall at the University of North Texas. Climbing and bouldering together cemented their relationship, kept them strong and provided stress relief during grad school and beyond. When Hella became pregnant with their first child, she kept climbing. 

The photo featured in this post shows her bouldering at about 5 months' gestation. Mike also proudly shares a video of Hella climbing a 5.11 at the gym, at full term and 3 days before she gave birth. (She wore a special harness to support her pregnant body for climbing.)

Climbing was a way for Hella to feel alive and healthy during her pregnancy. As a doula, I look at the photos of her and see her building strength in her pelvic floor, hips, core and full body. I see her opening her pelvis for birth through the natural motions of climbing.

Other pregnant people find that walking, yoga, or biking keep them feeling well. Some love dancing or swimming. Talk to your midwife or doctor about exercises that are safe for your body and your needs.

Here are a few ways to find the motion that works for you in pregnancy -- and some suggestions for what to do if you become uncomfortable.

Find what feels good: I've practiced along with Yoga with Adriene's series so much that the refrain of "Find what feels good" regularly resonates with me. I think we can apply this to finding the motions that feel good in pregnancy.  You don't have to do extreme exercise to feel good -- and if the exercise you choose does not feel good, stop and change what you're doing. I would consider what kind of movement felt good prior to becoming pregnant. Then work from there. One pregnant client enjoyed spinning on a stationary bike. She kept this up during pregnancy and found that reducing effort to about 75% of maximum was the right fit for her. For others, gentle motions through soma yoga, stretching, walking, or water aerobics felt right.

Listen to your body: Your body undergoes momentous and frequent changes during pregnancy. Exercises that felt good in the 2nd trimester might not feel as good in the 3rd trimester. Feel free to shift as your body shifts. Vigorous walking might need to change to a medium pace. Exercising on land might need to transition to moving around in the water. Your oxygen needs will increase throughout pregnancy. You'll want to be very careful to hydrate with and after exercise. The weight of your growing belly might put more pressure on your back and change your center of gravity. Also, the closer you get to birth, the more relaxin you'll have in your body -- which means the connective tissue that helps your hips open will soften. This can make you more prone to discomfort or injury. 

If you want to exercise but can't get to a class: Pilates, yoga, and other practices that strengthen and stretch can work beautifully in pregnancy. You may not be able to get to a class though -- maybe due to your work schedule, other childcare responsibilities, or because of cost. There are some lovely practices available through the magic of the internet. Talk to your doctor, midwife, or physical therapist about their recommendations. Here are a few that I like:

Prenatal yoga routine with Lara Dutta - a 28 minute practice available through Saregama Wellness 

15-minute labor prep for the 3rd trimester - with Cheryl Malik 

Pregnancy lower back pain relief - with physical therapist Dr. Jo and friend Dr. Jen

What to do if you're in pain or need support: Pain, shortness of breath, or other discomforts with motion are common during pregnancy -- and they are also signs to reach out for support. Your doctor or midwife can talk through the changes in your body that may be causing your experience. They can help recommend body workers or exercises that can help. Physical therapists, massage therapists, and chiropractors who are experienced in working with pregnant bodies can help you find motion that feels good. While you may experience some discomforts, there are people who can help. You do not need to live in pain during pregnancy! 

Finally, working with a doula can offer support throughout your entire perinatal experience. Your doula can help validate your sensations and connect you with resources that can help. They can work together with you to find exercises that you enjoy and prepare you for a healthy pregnancy, birth and postpartum.



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