Health 2 Mama Blog

SAFE EXERCISE POSITIONS FOR PREGNANCY

After the 1st trimester it is recommended to reduce time exercising lying flat on your back 

WHY? 

The weight of the uterus puts pressure on the major vein called vena cava, which can reduce blood flow to the heart, then blood flow to your brain and uterus.  Symptoms such as feeling dizzy, short of breath or a bit sick can happen. 

IS LYING ON THE BACK BAD?

For most mothers it is not necessarily bad just needs to be kept to a minimum during 2nd and 3rd trimesters.   There are medical circumstances such as your baby having a small gestational weight that indicate to refrain from lying on your back so worth checking with your Doctor that you have no medical concerns regarding your pregnancy that mean lying on the back is an absolute no no.    

SOME TIPS 

  1. Keep changing your position – so if lying on your back for 1-2 exercises then alternate with exercises in side lying, sitting, kneeling, standing positions.   
  2. If you feel any symptoms such as feeling dizzy, short of breath or a bit sick then immediately change from lying on your back to another position or use pillows /cushions/other supports under your upper back to lift you up past 45 degrees.   
  3. Keep hydrated during your workouts 
  4. If you feel that exercises are too easy when modified for pregnancy then just add in a small pilates ball or resistance bands, adjustable resistance bands to make the exercises harder
  5. See below our videos for examples of modifications to positions you can make during your pregnancy

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Health2mama offer personal training by physios for mums during pregnancy ensuring that the exercise is safe and being able to make adapations where needed. Click here to see more info about our Pregnancy Training Options.

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