Functional Prenatal Training Third Trimester
Your third trimester includes weeks 26 – 40. This is obviously the trimester where your growing belly comes into play in how you exercise.
My classes provide you with workouts that allow you to exercise comfortably while adhering to the strict exercise guidelines of The PregActive Method.
It is important to remind yourself that your functional prenatal workouts are designed to not only improve your health, but to also look after the health of your growing baby. It is for this reason that you remind yourself that while you may be able to perform certain exercises and movements, that they may not be safe for baby.
It is during this trimester that you will have high levels of relaxin that will be impacting on what exercises you can do and which ones you must avoid. In order to prevent soft tissue injuries; your movements, exercises and daily activities should avoid sudden change in direction.
My third trimester workouts focus the following four functional parameters. They are:
1. Core loading
2. Hip loading
3. Scapular loading
4. Pectoral loading
Let’s take that one step further and explain why these play such an important role in how I design my third trimester prenatal workouts.
Functional Training for Labour and Delivery
My functional prenatal workouts are now focusing on building your muscular endurance for childbirth. I focus on; breathing, holding muscle contractions, performing your daily pelvic floor exercises and strengthening the muscles required for the labour positions you may use.
Functional Postnatal Training
So when is the best time to start physically preparing for the postnatal period? Now, while you are pregnant. Participating in functional training will help you to prepare for all the activities, movements and daily activities you will perform during motherhood.
My functional prenatal workouts include exercises that take into account the postural and biomechanical changes your body will experience. This includes teaching you the correct lifting technique for various positions and lifting requirements involving baby.
Our workouts adhere to the recommendations set-fourth by ACOG. If you are prescribed a program during your pregnancy that does not adhere to these guidelines then I highly recommend you speak to your treating health care professional before starting such a program.
Pregnancy is not the time to take risks!
Do Your Prenatal Workouts Adhere To The Following ACOG Guidelines?
1. All expectant women (and especially de-conditioned women or those with medical complications) should undergo a thorough medical evaluation before beginning an exercise program.
2. Pregnant women without contraindications should be encouraged to engage in regular, moderate-intensity physical activity. Thirty minutes or more, on most days, is recommended.
3. Women who engage in strenuous exercise during pregnancy require close medical supervision.
4. The safety of any sport during pregnancy is determined largely by its specific movements.
For example, trauma may result to both a woman and her foetus during recreational sports with a high potential for contact or abdominal injury (e.g. ice hockey, soccer) or an increased risk of falling (e.g., horseback riding, downhill skiing.) Scuba diving should be avoided due to the risk of decompression sickness.
5. After the first trimester, pregnant women should avoid the supine position and motionless standing as much as possible.
6. Postpartum resumption of activities should be gradual, owing to de-training.