Exercise Guidelines for each Trimester

First Trimester

• Most exercises are fine to perform during this trimester, however, the mother should be mindful of taking breaks to not overexert the body

• Neutral spine exercises are the best option

• Keep range of motion small to moderate

• Do not hold stretches and breath

• Minimize stretching the hamstring and inner thighs (adductor) 

Second Trimester (13 - 26 weeks)

Third Trimester (27 - 40 weeks)

• No twisting or crunching (“torso twist should okay” and performed at the discretion of the mother) [have ready another exercise to substitute]

• Squatting exercises are a good exercise to prepare the pelvis for delivery

• No lifting of over 15 pounds

• Avoid laying on the back because it will decrease the supply of oxygen to the baby

• Do not allow the heart rate to pass 140 bpm

• It is recommended to utilize the stabilization pole

• 2 white springs for 1 spring exercises is recommended (performing exercises on 1 white spring is at the discretion of the mother)

• 5 white springs or 1 black spring is recommended rather than going too heavy (spring choice is at the discretion of the mother)

• Pelvic stability changes the most during week 20-27

• Take time when transitioning from exercise to exercise

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Anatomic and Physiologic Changes of Pregnancy:

• Lungs and Respiration

• Changes in rib cage placement elevates the diaphragm

• The respiratory rate / oxygen intake increases to supply both mother and baby

• Endurance and energy can lower due to the body working harder to supply adequate

• Joints

• The stability of joints and the action of muscles change 

• The ligaments and cartilage soften and relax causing less stability in joints which can lead to an increase in injury

• The ligaments of the lower back and sacral area (S1 - S5) are greatly affected

• Incontinence (the lack of voluntary control over urination and/or elimination)

• The weight of the baby over time will increase pressure or stress on the bladder. 

•  Strengthening the pelvic floor can reduce this risk

• Body Temperature

• An increase in blood flow to the baby can increase core body temperature, which may cause feelings of dizziness and feeling light-headed

• Balance and Postural Changes

• The hip flexors will get short, sore, and tight from the weight of the stomach shifting the pelvis forward

• The center of gravity transfers upward and forward because of the weight increase of the front body

• The following can occur:

• Lumbar Lordosis

• An excessive arch in the lumbar portion of the back / spine

• Thoracic Kyphosis

• An increased roundness of the upper back

• Balance will be more difficult to maintain during exercise

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Pregnancy Induced Conditions

• Diastasis Recti

• This occurrence is in the later stages of pregnancy

• An increase in stretch and hormonal changes will cause the separation of the rectus abdominis muscles at the linea alba

• Avoid flexion, extension, and rotation

• Symphysis Pubis Dysfunction

• Can be very painful

• The separation of the symphysis pubis due to hormonal changes and joint laxity (joint in the front of the pelvis)

• This is caused by hormonal change and joint laxity

• Keep range of motion medium to small and limit exercises of the abductors (outer thigh) and adductors (inner thigh)

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