Stages Health and Fitness Guest Blog

Today we have Guest Blogger Traci Fuhrman, Fitness Director at Stages Health and Fitness, LLC, talking about the importance of exercise during pregnancy.  Exercising and receiving Chiropractic Care are two very important aspects of a healthy pregnancy

Working out is one of the best things a woman can do for a healthy pregnancy. Strengthening the core muscles is a great way to get your body ready to carry a child. For pregnant women, the benefits of exercise are directly linked not only to how you'll feel during pregnancy, but also to how your body will be prepared for labor and delivery. An exercise program during this time should focus on posture, abdominal strength, support of the pelvic organs, energy and endurance. While exercise may not be able to eliminate all of the discomfort associated with pregnancy (heartburn and back pain), it can definitely help to relieve pain, help with circulation, digestion, and constipation, as well as improve posture and muscle tone, which you'll need to support joints that are loosened by various hormones as your body prepares for childbirth.
The most important muscles for expectant moms to strengthen are the core muscles consisting primarily of the midsection of your body, from the groin to the shoulders. The muscle groups included in your core lie deep within the body and include the pelvic, abdominal, back and chest muscles. These muscles attach to the spine, pelvis and scapulae and provide the foundation for all other movement. They also offer balance, stability, and flexibility to the rest of your body.
The pelvic floor makes up a significant piece of your body’s core. The foundation for all movement, balance, stability and flexibility begins in the pelvis. In times of change, such as during pregnancy and childbirth, we can support our bodies by creating strength in our core. You might not know that seven out of ten women have disorders of the pelvic floor. It’s not surprising, given that the pelvic floor supports the bones in the spine; structures the abdominal cavity, muscles and organs included; controls the passage of urine and stool; contributes to a woman’s sexual pleasure; and facilitates the childbirth process.
Pelvic floor disorders often start during pregnancy due to the weight and pressure of the baby. Contributing to this is the hormonal shifting and the anatomical changes that result from birthing, which include stretching and might include tearing or cutting through the muscles of the vagina or perineum (as occurs in an episiotomy), and a woman’s pelvic floor certainly suffers. However, weak pelvic floor muscles can be avoided by living a healthier lifestyle and including a core strengthening routine to your daily life before or during pregnancy. Pilates and Yoga are a great style of exercise to strengthen the core muscles. Pilates focuses on strengthening the core or “powerhouse” and fusing the mind and body to create balance and grace in movement, and Yoga involves the drawing in and up of the pelvic floor.
Stages Health and Fitness certified fitness instructors can assist the pre and postnatal woman strengthen the core muscles through a modified sequence of Pilates and/or a pre-post pregnancy yoga class. To learn more about our services or for further information go to http://www.stageshealth.com.
By taking an active approach to strengthen the core, you will maximize your health and keep your body strong during and after pregnancy.