My dr has said to help with my really bad hip and back pains they want me to go to the gym and do at least one yoga class and one aqua class a week but no more of two of each (so 4 classes). They also want me to do pelvic floor exercises and sit ups each night. I had a hard lump which was probably bubs says dr but she felt around and said she really wants me to do a lot of regular stomach work.
I've had two subchorionic haemotoma's which on my 12wk NT scan showed to have healed up but I'm still paranoid about doing sit ups and working my stomach. They assured me it's safeand they really want me to work my muscles there but wouldn't say why just felt around a lot and looked concerned. I asked and they said no reason was just in my best interests to...
Hmm, I though you wern't really supposed to do sit ups at all in pregnancy,
Perhaps find a physio centre that specialises in prego exercising. We had a local physio at our baby classes, and she said they do specific exercises in the aqua classes to keep those muscles fit, yet it's taylored to a prego women. Their aqua clases where like $12 a session, not too bad, but that was in Bendigo. I'm sure there will be something near you. If you did go to a specialist in Prego exercise and explained your concerns maybe they could show you special things to do as well.
FYI the physio also said working your pelvic floor strengthens your back and tummy musles.
i would also think sit ups are a certain no go zone in pregnancy.
Why would they tell you to do things like swing your legs out of the car, or, out of bed, and use your arms to lift and move yourself - if you was allowed to do sit ups?
My obs & dh gets mad at me not seriously of course, as i am forever using my stomach muscles to sit up out of bed etc. and have resulted in tearing muscles.
I don't know either she said she wants me to do 5 small sit ups where i only just lift myself off the ground and hold it for 5, relax for 5, every night and mornings if I have time. I didn't think it was allowed though..
I've just recently bought a DVD called Preggie Bellies.. Pretty much its a exercise DVD that is specialised in pregnancy exercise. At the end you have to do some sit ups and the instructors (who are physiotherapists and mothers of 3) say that working the stomach muscles are important in pregnancy because they are needed to help support the growing belly and that doing exercises that dont involve some stomach work is very unbalanced. All through the exercises you need to 'brace' your stomach muscles too, and this is done by lightly pulling your belly button towards your spine.
The situps that they do on the DVD are on a fitball. I will try and explain how they do it... Pretty much you sit on the fit ball, and hold your arms out in front for balance. You brace your tummy and they start doing doing something that they call pelvic tilts. Pretty much you just tilt your pelvis back and forth while bracing your tummy. You then go down, no more than half way slowly at 3 counts and then release and go back up and then continue a few more times. You can also go down half way and hold for 5-8 counts and then come back up and go again.
I would think that doing tummy exercises is a lot more easier/better on a fitball than on the floor because your have your feet holding you steady and you are sitting in the first place and moving back a little bit, not going from the floor and up.
I've been only doing this exercise for a week now and have not had any problems what so ever.
I just remembered another exercise that may be useful for you... This one is called Bracing. You get down on your hands and knees (put a rolled up towel under your knees if its a bit sore) and keep your back straight. You then brace your tummy, you do this by pulling your belly button in towards your spine. You brace for 8 counts and then relax and then go up again. While doing this you can even hold your pelvic floor muscles.
I hope this helps!! If you are a little confused, send me an email to my hotmail account and I will try and explain better and maybe get some pictures!!
Last edited by Ngala; May 11th, 2007 at 12:17 AM.
: Remembered some more..
Thank you for that can I ask how much the DVD was and where you got it from? How long does it go for? I have a yoga video but find 20minutes I don't feel like I've actually accomplished much because I already am quite flexible.
I think i understand what you are saying with the exercises. I don't have a ball though, I think Aldi has a sale on them are they worth the investment? Are they cat claw proof? lol
I'd recommend a physio who specialises in women's health or pregnancy exercise, should be one somewhere around. Failing that the preggie bellies stuff is excellent and very well researched for safety. Sit ups are old school stuff really, there are other muscles with important functions that need to be used as well, which means different exercises. And definitely learn how to do pelvic floor exercises!!!
I think you can get the preggi bellies vid on ebay...???? My physio has also given me stomach exercises to do but all using very supported (braced) stomach muscles and pelvic floor - i think it is important to do them correctly so perhaps a class or 2 first (or a visit to a physio if you can afford it) to learn what to do and then you can do them on your own. Aqua is def good as you are supported by the water.
It seems v strange that they didnt give you more info or answer your questions.
I thinka fitball is a good investment, I used to have one but got rid of it when i went o'seas, i think i will get another - for sitting on, exercising on and then i heard it helps with early labour pain too... re cat claw proof, they would not burst easily (you can sit onthem after all)...
HTH and good luck!
Celtic - you can buy the preggie bellies DVD from the preggie bellies website or from Ebay. I got mine off ebay for $30 + postage I think. A fitball or a mediball (they use a mediball on the DVD, dont know the difference) is a good investment. You can also use the fitball while in labour. And I would say they are cat claw proof, they are pretty thick! But if you are worried, use put the ball somewhere the cat cant get to it.
I would really really recommend the preggie bellies DVD. Through the DVD they go through all the benefits to why you should work the particular muscle. I think they actually do classes in Sydney and Melbourne, just check out their website!
Hmmm I might have to get the preggi bellies dvd for my next preg. As for the fit ball being cat proof, I am sure it is, My dog is terrified of it and won't go anywhere near it, I assume a cat would be the same?
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Stomach Exercises while preg & past bleeding??
not seriously of course, as i am forever using my stomach muscles to sit up out of bed etc. and have resulted in tearing muscles.
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