Prenatal gymnastics, also known as maternity exercise, is one of the most important physical activities pregnant women can engage in during their pregnancy. Regular physical activity provides numerous benefits for both expectant mothers and their developing babies. It helps prepare for childbirth and supports postpartum recovery. In this article, we’ll delve into why prenatal gymnastics is essential and the advantages it offers.
During pregnancy, the female body undergoes significant changes affecting muscles, joints, and the circulatory system. Starting from the 12th week of pregnancy, following a medical consultation, we warmly welcome expectant mothers to participate in individual or small group sessions (2-3 participants) at our clinic. These sessions feature personalized, heart rate-monitored exercises designed to prepare the body for the challenges of pregnancy and childbirth.
In-person sessions enable us to continuously correct participants’ movements, ensuring tasks are performed accurately and safely. This is particularly important for those who did not engage in regular physical activity before pregnancy, as the sessions can be tailored to match their individual fitness levels.
Safe and appropriate forms of exercise help maintain the body’s flexibility, strengthen muscles, and support the efficient functioning of the circulatory system. Below, we outline the key benefits of prenatal exercise:
1. Maintaining and improving physical fitness
Regular exercise helps expectant mothers maintain their overall physical fitness, strengthens muscles, and enhances endurance, which can be crucial for childbirth. It is especially beneficial for supporting the spine and pelvis. During sessions, we focus on strengthening key areas such as the abdominal muscles, back muscles, glutes, and pelvic floor muscles.
2. Improving posture
Due to the growing belly, posture and the center of gravity change significantly. Gymnastics can help maintain proper posture, reducing back pain and other muscle tensions. During the sessions, we adjust the correct tilt of the pelvis and pay special attention to protecting the arches of the feet, addressing changes in balance and center of gravity. We perform various exercises specifically focused on these aspects.
3. Reducing back and lower back pain
Special mobilization exercises help alleviate common back and lower back pain during pregnancy, while also maintaining the spine and back muscles.
4. Improving circulation
Regular exercise improves circulation, which can help reduce the development of edema (swelling), varicose veins, and other circulation-related issues. This is especially important in the later stages of pregnancy or during warm summer months when there is a higher risk of swelling in the legs.
5. Controlling weight gain
Exercise helps maintain a healthy weight, which reduces the risk of gestational diabetes and high blood pressure during pregnancy.
6. Preparing for delivery
Certain exercises, such as Kegel pelvic floor exercises, can promote a quicker natural delivery and provide protection against pelvic floor issues. Breathing techniques during labor can help the expectant mother manage pain and stay calm, while also supporting proper oxygen supply for both mother and baby. Therefore, during the exercise sessions, we also focus on teaching the correct breathing techniques.
7. Mood enhancement and stress relief
Exercise boosts the production of endorphins, which improves the expectant mother’s mood and reduces stress. It can also help balance the mood swings that are common during pregnancy.
8. Improving sleep quality
Exercise helps expectant mothers sleep better by reducing insomnia and alleviating the discomforts caused by pregnancy.
9. Faster postpartum recovery
Expectant mothers who stay active during pregnancy often recover faster postpartum and have an easier time regaining their physical condition.
It’s important to note that even if problems have already developed, it is worth visiting our clinic as soon as possible to alleviate existing discomfort. Pregnancy changes the body in many ways, and this alone requires us to carefully choose what exercises and activities we do. Additionally, certain activities must be avoided for the sake of the baby’s safety, such as those with high intensity, risk of falls or impacts (e.g., martial arts, contact sports, ball games, powerlifting, hot yoga).
However, exercises that are not too strenuous and can help strengthen deep muscles and stretch muscles prone to shortening are recommended. These include yoga, body art, or Pilates. For weight training, it’s better to use resistance bands of varying strengths instead of heavy weights to avoid excessive abdominal pressure.
Remember, it’s never too late to start exercising!
