As a board certified Sports Medicine Physician, I have taken care of some of the world’s most prestigious athletes… I know a thing or two about exercise. But after the birth of my first child, my whole perspective changed. I realized that exercise for moms is in many ways quite similar to what it is for elite athletes (with some important exceptions). I combined the lessons learned from being a fitness-minded new mom, my career expertise, and my passion for doing things my way with a goal of elevating the way we deliver healthcare to moms everywhere! Through my telemedicine practice, group coaching, and free education on social media, I am doing everything I can to help active moms just like you. As I grow the vision, I continue seeking connections by sharing the journey of my ongoing second pregnancy (surprise! It’s twins!), and by taking questions from our community to offer answers on anything I can to support your health and happiness in pregnancy, postpartum and beyond.
Pregnancy and the postpartum period are transformative journeys that bring immense joy and anticipation but also significant physical and emotional changes. Prioritizing your health and well-being during these phases is crucial but extremely difficult. One very powerful way to support yourself is through exercise.
These are my top 4 non-negotiable’s when it comes to movement in pregnancy and postpartum:
1. Diaphragmatic Breathing: Core Connection for Abdominal Wall Strength and Recovery
Diaphragmatic breathing, also known as deep belly breathing or TVA activation, is a simple yet potent practice that significantly benefits pregnant women and postpartum individuals. It involves consciously breathing deeply into the diaphragm, abdominal cavity and pelvic floor with opening up fully before expelling the air in the opposite manner controlled and coordinated for optimal muscle engagement. This act and the connection as well as proper use of the muscles for control and abdominal pressure management serves as the basis for all pelvic floor and core exercise in pregnancy and postpartum.
During pregnancy, as the baby grows, the body’s center of gravity shifts, placing extra strain on the lower back and abdominal muscles. Practicing diaphragmatic breathing helps expecting mothers maintain core strength, support their growing belly, and alleviate lower back discomfort. It also aids in relaxation and stress reduction, which can be especially beneficial for managing the physical and emotional demands of pregnancy.
In the postpartum phase, diaphragmatic breathing helps in reestablishing core strength and function, assisting in the recovery of abdominal muscles that may have stretched or weakened during childbirth. Furthermore, this breathing technique promotes better pelvic floor health and assists in the overall rehabilitation of the core muscles, contributing to a quicker and more effective postpartum recovery process.
2. Walking: A Gentle (and Crucial) Path to Long term Health
Walking is an underestimated yet invaluable form of exercise for expectant mothers and the postpartum phase. It’s a low-impact activity that can be adapted to varying fitness levels and stages of pregnancy or postpartum recovery. Regular walks help improve cardiovascular health, boost mood, and alleviate common pregnancy discomforts such as swelling and constipation. Walking also aids in maintaining good posture, which becomes increasingly challenging as the baby bump grows during pregnancy.
In the postpartum period, walking aids in regaining strength and stamina while promoting mental well-being, as well as a faster return to gut function and improved swelling. It helps in gradually restoring core stability and overall strength.
3. Hip and Back Strength: Muscular Support for Pregnancy and Postpartum
Hip and back strength are essential during pregnancy as the body undergoes significant changes to accommodate the growing baby. Postpartum, rebuilding strength in these areas is vital for recovery and maintaining overall health. Strengthening these muscle groups can help alleviate discomfort, maintain mobility, and reduce the risk of common issues like back pain.
Exercises targeting hip and back strength, such as squats, leg lifts, and pelvic tilts, help stabilize the pelvis and spine during pregnancy. Strong hip muscles provide support and improve balance, while a strong back helps prevent strain from carrying extra weight in the front. In the postpartum period, these exercises can be adapted to gradually rebuild strength, supporting the body’s recovery process.
4. Mobility: Nurturing Flexibility and Comfort in Pregnancy and Postpartum
Maintaining mobility during pregnancy and postpartum is crucial for physical comfort and overall health. Regular mobility exercises, such as gentle stretches and yoga, can help reduce muscle tension, increase flexibility, and prevent or alleviate joint pain.
Pregnant women experience changes in posture and balance as their center of gravity shifts. Mobility exercises can help address these changes, making daily activities more manageable and promoting relaxation. In the postpartum period, these exercises support the body’s recovery, aid in restoring flexibility, and contribute to a sense of well-being.
Overall, incorporating exercise into your pregnancy and postpartum journey is an investment in your health and the health of your growing family both short and long term. Walking, diaphragmatic breathing, hip and back strengthening, and mobility exercises are essential components of a well-rounded prenatal and postpartum fitness routine. These practices promote physical health, enhance emotional well-being, and prepare the body for the challenges of labor, delivery, and postpartum recovery.
*Before embarking on any exercise program during pregnancy and postpartum, consult with your healthcare provider. They can provide personalized guidance based on your individual circumstances and ensure that you exercise safely throughout these transformative phases. A healthy and active pregnancy and postpartum experience contribute to a happier, more comfortable journey to motherhood and beyond.*
For more information about Dr Lara Morgan Lee, MD and her services contact her via email at sportsdrmorgan@gmail.com, visit sportsdrmorgan.com or find her on social media @sportsdrmorgan
Sources:
American College of Obstetricians and Gynecologists. (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period. ACOG Guidelines
American Pregnancy Association. (2021). Deep Breathing During Pregnancy. American Pregnancy Association
Artal, R., & O’Toole, M. (2003). Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine, 37(1), 6-13.
Calguneri, M., Bird, H. A., Wright, V., & Changes in joint laxity occurring during pregnancy. (1982). Annals of the Rheumatic Diseases, 41(2), 126–128.
Chaudhary, F. A., & Singh, A. (2014). The effects of prenatal yoga on the quality of life of pregnant women. Healthline, 5(9), 37-43.
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Kihlstrand, M., Stenman, B., Nilsson, S., & Axelsson, O. (1997). Water aerobics reduces sick leave due to low back pain during pregnancy. Journal of Obstetrics and Gynaecology, 17(3), 227-232.
