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Preventing Injury While Exercising During Pregnancy
 With the growing knowledge that exercise is recommended for
pregnant women, we can only hope the trend of positive effects
continues. Recent studies suggest strength and conditioning
gains during pregnancy may actually prevent the typical aches
and pains associated with pregnancy. Unfortunately, changes
that your body undergoes can place you at
a higher risk for possible injury as well.
Injuries can happen to anyone regardless of what shape they
are in. However many are preventable through proper instruction
and use of exercise equipment.
As stated by the American College of Obstetricians and Gynecologists
(ACOG), you should NOT exercise if you have any of the following
complications:
 Pregnancy-induced hypertension
Ruptured membranes
Persistent bleeding after 12 weeks
Incompetent cervix
Poor fetal growth
Multiple birth pregnancy
Placental disease
A history of three or more miscarriages
Premature labor
If none of these apply to you, and your doctor gives you
the "OK," then the ACOG suggests aiming for 30 minutes of
moderate exercise 2-3 times a week.
To prevent injuries that pregnant women are vulnerable to,
be sure to include a proper warm up, a cool down with stretching,
strength training, and cardiovascular work.
 Warm-up
The primary focus of a proper warm up is to prepare the body
for exercise. You should first walk or bike to get your blood
flowing, and then begin a light range of motion routine. Start
with your head, and work toward your feet to gradually loosen
all of the joints:
First do head rolls, then backward shoulder rolls, followed by backward arm circles
Then, rotate your trunk and bend side to side, tilt your pelvis backward and forward, and do a few kegel contractions.
Last, swing each leg from front to back and side to side, and finally lift your leg and make a circle with your foot.
Cool Down & Stretching
A proper cool down is essentail to return the heart rate to
resting level, prevent muscle soreness, and reduce injury.
This is also the most effective time to stretch, because the
muscles are warm and pliable. Stretches should be held for
15-20 seconds and each can be repeated 2-3 times.
Due to the changes the body undergoes with pregnancy there
are certain muscles that deserve extra focus, especially those
that tighten as the body changes: calves, hamstrings (back
of thigh), quadriceps (front of thigh), hip flexors, low back,
pectorals (chest), shoulder, and neck. Injury and aches can
be prevented if proper postural alignment is maintained.
Strength Training
A weight-lifting routine will improve muscular strength and
fitness, provide higher energy levels, reduce back pain, aid
in labor and recovery, and control weight gain. If a weightlifting
program was performed prior to pregnancy, then it is safe
to continue your same routine until after the 1st trimester
when exercises in the supine position, on your back, are not
recommended.
If you are beginning to lift for the first time, then it
is a good idea to make use of machines instead of free weights
to ensure safety. If you are going to be using free weights,
be sure to bend knees to lift and lower weights to avoid strain
on the back.
Lifting low weight with high reps is best. Focus on good form
and proper breathing. Do not lift weights for the same muscles
on consecutive days. For example, if you lift upper body on
Monday, rest one or two days before lifting upper body again.
You could also combine your leg and arm workout into one session
as long as you do not repeat the same exercises the next day.
Avoid holding your breath, and concentrate on always exhaling
on exertion. Due to the increased laxity in the joints, be
careful not to overextend during exercise. The strength gains
from weight lifting provide support to the joints, which assists
in preventing injuries that occur due to increase in hormonal
laxity.
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