Horse Riding during Pregnancy: Should Zara Philips continue to ride, is it safe?

Should Pregnant Athletes take the risk if their chosen sport is deemed unsafe? 

Zara Philips is in the headlines yet again after riding at Gatcombe horse trials taking part in the Dressage section at approx 4-5 months pregnant. This is just a few weeks after she competed at the Barbury Horse Trials where she took a fall and yes a Polo Event at 4 months pregnant. 

Zara Philips 4 months pregnant at a Polo Event

Now just what is Zara Philips doing you might ask, is she trying to prove a point, what statement is she trying to make or is she just out to prove something to herself?

As an ex age group triathlete I can understand how professional athletes feel when they are pregnant and how they may wonder if they can continue their chosen sport which is often their job, safely during their pregnancy.
Some outsiders may say that they should not be pregnant if this is their focus?!

I say, why take that risk? It is not worth it and there are alternative sports and exercises that women can do during their pregnant months.

Safe Sports:
There are many sports that are safe to continue to do during pregnancy running, cycling and swimming for instance. There are also many sports that can be continued with modifications golf, tennis and weightlifting are just a few examples.

Sports that carry a Risk:
Sports not to do after the first trimester would be contact sports and sports that have an increased risk of injury. 

 Pregnancy is not a time to challenge yourself or prove a point!

Zara Philips Riding at Barbery

Horse Riding During Pregnancy
Now I am also an ex 3 day event rider! Women who have rode for years and have a deep understanding with their horses can continue riding safely at theirs and their babies risk, but this is not galloping around fields, jumping cross country fences or taking on polo which all increase the risk of a fall and abdominal trauma. It could just be a casual hack around the farm but again this could still cause a risk if the horse got spooked!

As a triathlete even though it is safe to continue I gave up road cycling almost immediately as I myself didn't want to take the risk of getting hit by a car, the roads here in NZ are terrible and many of my friends have been knocked off their bikes. I chose the alternative-indoor cycling.

Why are some sports more of a risk?
Once your uterus becomes an abdominal organ, it has grown in size and moved upwards out of the safety of the pelvis which normally happens around 14-16 weeks then blunt abdominal trauma can damage the pregnancy.

So it would seem like common sense for a women to modify or eliminate performing exercise that carries a high risk of abdominal trauma horse riding, water skiing, serious rock climbing, or the like. 

So no I don't think that Zara Philips should be jumping fences and putting herself and her baby at risk I can only think that as a first time mom she has no conception of just how lucky she is to be pregnant?

Instead of trying to continue to compete and take risks I think that she should be training for her pregnancy in the same way she would train for a riding event, with serious planning!
Focus on commitment, flexibility and compromise which in the end equate to success. Preparing specifically but safely for pregnancy, labour, birth and baby if she does that then she will truly cherish the Gold Medal award that awaits her.

Purchase a Pre or Post Natal Exercise & Health From: http://pregnancyexercise.co.nz

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If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

Pregnancy Exercise: Second Trimester Exercise

Follow Gemma During Her Twin Pregnancy with http://pregnancyexercise.co.nz

What exercise can you do from 14 weeks during your Pregnancy?

Have a look at this series of video's to see what exercise Gemma is doing now that she in in her second trimester of her twin pregnancy. If you want to follow a program that you can do at home have a look at the popular Fit2BirthMum Program that is available globally on my main website http://pregnancyexercise.co.nz 

2 Exercise's Using Kettle Bells

Tip: Gemma attends her first multiple birth club and would definitely recommend it!

You can do the above exercises with dumbbells if you don't have a Kettle bell or perform without any weight especially if you have just started an exercise program. 
Maintain excellent form and do reps and sets that suit your own fitness level. I would suggest 10-15 reps and 2-4 sets.

Resistance Band, Kettle Bell and Body Weight Exercise

It's now week 20 in this video halfway! But probably over half during a twin pregnancy! If you are carrying a multiple pregnancy you should always exercise as if you were a further 8-10 weeks ahead.
Has Gemma found out what she is having, I know? Watch the video and then you can comment below!

Excellent Pregnancy Fitness & Strength
Gemma is strong and maintains excellent technique during reps and sets.
When you do the exercises think about your technique, breathing- always exhale out on the most challenging part of the exercise and focus on the muscles groups you are using whilst performing each exercise. This will ensure that you strengthen the correct muscle groups.
If you find the exercises combined are a little too challenging remember these fit Mums train with me more than twice a week! Break them up instead and do 2 exercises in a circuit you can even perform as individual exercises.

Ballerina Exercise- Do it right

Make sure your Ballerina's are done with excellent technique- maintain neutral spine, activate T.V.A and glutes, aim to keep your support foot relaxed. Try without a weight when you first do this exercise and do the exercise for 4-6 weeks before you add any weight. If you are in your first trimester or suffering with low blood pressure symptoms don't go beyond 90 degrees.

5 Quick Tips to Exercise Safely during your Second Trimester

• Stay Hydrated -drink water every 10-15 minutes

• You can eat up to 45 minutes before you exercise, I would suggest a light snack such as a banana or a small handful of nuts

• Wear clothing that is comfortable, clothing that is too tight will increase abdominal discomfort.

• This is not the time to Challenge yourself, enjoy exercising at a lower intensity than what you may be used to. Remember it is not a time to compete with yourself or others!

• Lastly remember to LISTEN TO YOUR BODY

Follow Gemma's pregnancy on our Youtube channel: http://www.youtube.com/user/lorraine73able 

Here is a Full Guide to Exercising During your Second Trimester: http://pregnancyexercise.co.nz/information/pregnancy-exercise/pregnancy-exercise-second-trimester-exercise-2

Get Your Own Fit2BirthMum Exercise & Health Program From: http://pregnancyexercise.co.nz/services/alias

Follow us on facebook and Pinterest

If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

Be Specific- Prepare Your Body for Labour and Train For the Birth You Want

Exercise For Labour Part 2

In the first article I explained why you need to train specifically for birth and showed you 3 must do exercises to prepare for labour and birth: Specificity is the Key

In this blog I am going to show you the BEST exercises to  prepare you for labour and the natural birth you want!

Watch the video to see how using suspension trainers can prepare you 100% specifically for labour and birth. These fantastic exercising tools allow you to practice better suited labour positions before the onset of labour so you are much better prepared when the day arrives.

Don't worry if you don't have a suspension trainer you can use a bar at the local park or gym a cable machine with the full weight stack on or even a large towel wrapped around a post will all work.

Allow Gravity to Assist for a Faster Birth

Any position that you can hold during labour that allows gravity to assist will naturally reduce the time of your labour and by up to 90 minutes!
The only challenge for you is that to hold these positions and then give birth you really do need to be physically fit and strong as they are not easy! 

Yes it may be easier for your Dr./Health Care Provider if you lie on your back but its not natural and is of no real benefit. If you try to birth on your back your pelvis opening is much smaller and you stand a much higher chance of requiring interventions and having stitches.

A little bit of exercise for just 30 minutes, 3 times a week is all that is needed to help you prepare better for labour. Another couple of benefits that lead on from this type of training is that you will end up with strong toned legs and a great looking butt, sounds good?

You will also recover much quicker from a natural birth than from one with  interventions and that  I do know!
So there are many benefits of exercising specifically during the last 10 weeks of your pregnancy!

If you are fit and strong you will recover faster post birth.

Exercises

Side Lunge

This exercise helps to position baby deeper in to your pelvis and strengthens both upper and lower body muscles if performed on a suspension trainer.

You should not do this exercises if you are suffering from lower back pain.

Think about your breathing during the exercise and take your time. Good technique is essential. Perform 12-20 reps depending on your fitness level, rest as and when you need to. This exercise works well when performed in a circuit with Tricep dips. Do 2-3 sets

Support Squat

I love this exercise and my clients do too.  When you are in labour to cope with contractions you can hold this position and hang on a couch, chairs or a bench which is what I did at the beach with number 2. Oh and definitely don't forget your partners neck which is how we both endured labour for hours with number 1! This photo was taken when I was having a contraction just 1 hour before my 3rd baby was born! See how the exercise relates.

The Support Squat is a challenging exercise which you need to do slowly, concentrate again on your breathing. Maintain good upright posture and push your knees out over your toes, avoid rolling your knees in. Try to relax your pelvic floor muscle at the end range of the squat, close your eyes and focus on baby descending down deeper in to your pelvis. Place your body weight in your heels, contract your glute (butt) and abdominal muscles and push upwards using your leg muscles, exhaling out. Do 6-10 reps and 2-3 sets
Do not Squat past 90 degrees from 30 weeks if your baby is not in optimal fetal position.

You can circuit this exercise with a hip flexor (psoas) stretch holding for 30 seconds to 1 minute

Incline Hold

This position mirrors exactly how I gave birth to two of my babies so it is a very specific exercise to prepare for birth. As you can see in the photo below I would grab and hold the top of the hospital bed whilst I pushed. I was trying to use gas in this photo before I could push!

I would suggest you hold the position on the' trainer' for 4-5 deep breaths in and out and then relax back in to a lower back stretch position repeating 2-4 times. When you try this exercise you will realize just how physical this position is to give birth in.


Include the above exercises in your current exercise program from 30+ weeks. Have a look at the pre and post pregnancy exercise and health programs that are available to you on my website http://pregnancyexercise.co.nz.

Remember be Specific and  Prepare for your Births just as you would any other event.  Please comment if you would like any further information or assistance with your pregnancy exercise program. 

Pregnancy Nutrition: What to have for Breakfast

The best breakfasts to have during your pregnancy are ones that are not full of preservatives and sugar. It is best to include a combination of Protein, fat and carbohydrates for optimal nutritional requirements for both you and baby.

I would suggest the first thing you consume when you wake up is a large glass of warm water and include some fresh lemon in that if you can. Your aim is to drink 2-3 litres of water a day. If you enjoy a coffee try to leave until mid morning as this will ensure that you are full hydrated first.

It is also best to reduce the amount of wheat you eat during the day and it is easy to start with a low or wheat free breakfast. Wheat is full of phytates and these phytates can block the absorption of vital minerals required during your pregnancy iron, magnesium and calcium. If you are low in iron you should have a look at reducing wheat or avoiding it completely.

Better Breakfast Choices:

• 2 Scrambled or Hard Boiled eggs with 1/4 avocado on 1 x wheat free toast or sour bread
• 2 Egg Omelette with mushrooms, spinach and cheese
• Berry and Banana Smoothie:  Mix 1 glass of 1/2 Milk and 1/2 coconut Milk with 1 x banana, handful of berries (can use frozen) and a large spoonful of chia seeds can also have with a boiled egg- Smoothies are great during your late trimester when you don't feel like eating much
• Coconut Porridge: 1/2 Cup of Oats (I soak in 1 cup of water overnight) add 1/2 cup of coconut milk 5-6 dates and cook slowly. I add more coconut and a large spoonful of full fat yoghurt just before I eat- this is delicious! 

My Berry Smoothies in a wine glass for breakfast during pregnancy, love it! 

Follow Pregnancy Exercise on facebook and Pinterest. Hope you enjoy my breakfast recipes, if you would like a Pre or Post pregnancy exercise and health program have a look at my website http://pregnancyexercise.co.nz and the Fit2BirthMum and Birth2FitMum programs

The information included in this article has been written by Lorraine scapens-Pregnancyexercise.co.nz. She is not able to provide you with medical advice and the information is used as guidelines. You cannot hold Lorraine Scapens or Pregnancy Exercise ltd liable in any way for any injuries that may occur whilst training.

Twin Pregnancy: Follow Pregnancyexercise.co.nz with Gemma During her Twin Pregnancy!

I am so excited this is our new blog and video series following one of my clients Gemma through her twin pregnancy! 

It was almost 2 months ago now when Gemma first contacted me about personal training. She had just found out she was pregnant with her first and wanted to make an appointment to come and see me for personal training sessions. We scheduled an appointment and I advised her to see if she could get an early scan just to check everything was OK. I tend to always suggest this now based on my own and clients past experiences. A scan at 6-9 weeks is the most accurate for dates.

It's TWINS!

A couple of days later Gemma contacted me to say that the scan went well and it was TWINS and should she still come and see me?! Oh yes, definitely and huge congratulations was my reply. Gemma was 8 weeks in to her pregnancy when we met for  the first appointment at the gym where I base my personal training business. I was very surprised when I heard that she was feeling OK not tired or even sick.....yet!

Over the course of her first trimester Gemma had no pregnancy nausea and minimal tiredness, she is born to breed as her Obstetrician pointed out!

Gemma has worked hard over the last few years, she is her own boss and the business is now well established. Due to this she is quite lucky in that she was able to rest when she needed, which probably reduced most of the tiredness and fatigue often associated in those first few weeks. Wow I remember my first pregnancy and all most every afternoon I would put my feet up, read and fall asleep, oh the benefits of being self-employed but oh so different pregnancies two and three!

First Pt Session:
When I first meet a client I discuss many points including past exercise, injury history, nutrition, hydration, sleep and stress levels along with a postural assessment. This allows me to prescribe a specific and individual program to follow. 

Now  I know I have a tendency not to practice what I preach (I don't have the time...) and Gemma was no different preferring high intensity exercise over re-hab. She is a qualified physiotherapist and was in need of a complete re-hab program to prepare her for her pregnancy, birth and beyond. We started with the basics and ensured correct activation of transverse abdominus (TVA for short) was the first thing we did.

Exercise:
The first 3 video's featured are from 11-13 weeks, the exercises concentrate on strengthening weak core muscles and correcting alignment. Ultimately leading to reducing any possible lower back pain and reducing pregnancy diastasis recti-abdominal muscle separation.


Before her pregnancy Gemma was very fit managing to exercise 5-6 times a week and would regularly take part in high intensity /interval type training, boxing and spinning. Originally  Gemma intended to maintain her current exercise program but things changed pretty quickly!

Through the first trimester she averaged exercise 3-4 times a week, 3 of those were strength based sessions as you will see in the video. A typical week was:-
Mon: Pregnancy Exercise Group (Positively Pregnant- PP) Wed: PT Session  Fri: PP Group
Sat or Sun: Walk 40-50 minutes

Lower Abdominal Leg Slides: Activation of TVA and One leg Glute Lifts
For Correct activation of your Transverse abdominus click here

 

Hip Bridge at 11 weeks: Strengthen your Glutes!

Gemma is lucky as being a physiotherapist she knows exactly what to do. Her partner is also a physiotherapist so she and the babies will benefit from regular massage. Massage increases blood flow, improving circulation so not only does the mum benefit but the babies too as the blood flow via the placentas is also improved. 

From 14 weeks Gemma has been able to increase her exercise and going into her 2nd trimester her weekly exercise program now looks like this:-
3 x a Week 7-8km Fast Walk,  2 x PP sessions and 1x 60min PT session

Challenging Exercises Week 13: Side Lunge with pull and walking lunges

Wellness:
During the first trimester Gemma wasn't sick but she did experience headaches. Headaches can be quite common during pregnancy and I have 'googled' this as I too suffered but still can't find the real reason why these migraine type headaches happen and are experienced by many during their first trimester. What I have found that helps is keeping hydrated so drink at least 2 litres of water a day, eat at regular intervals-every 2-3 hours and getting enough sleep so make sure you get to bed early! 

Ultra Sound Scans:
Gemma was so nervous before the 13 week scan as you would expect but it is very different when you have two babies to check and a higher risk pregnancy. The scan went really well so Gemma and her partner were very relieved, both babies were good size and they got a very cool 4D scan of them both looking like they were hugging each other it was very cute. Time to tell everyone!

Next Month- Early Second trimester: Multiple birth groups, breastfeeding, kettle bell and suspension training, 18 week Anatomy ultra sound scan and Gemma celebrates her 30th Birthday with an overseas holiday-traveling pregnant with twins.

Make sure you subscribe to our youtube channel or this blog so you don’t miss out on following Gemma’s twin pregnancy.

If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice the information is used as guidelines. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

No More Kegels During Pregnancy!

Let me tell you why you shouldn't perform Kegels (Pelvic Floor Muscle Exercise)  during pregnancy.

If you over exercise your Pelvic Floor Muscle (PFM) by continually squeezing and drawing upwards, the muscle can become too strong and could prevent you from pushing baby out effectively.

When the time comes and your labour has progressed, you've got to 10cm and you think great this is it, the last leg! But you still have to push baby out, what if you can't feel how to push because your PFM are too tight? PFM that are too strong may prevent you from the natural birth you want.

Ideally we want our PFM to be long, supple and taut we definitely don't want it to be too tight! Your PFM is just like any other muscle in the human body, you can over exercise it.

To put things into perspective think about this for a moment - lets say you wanted strong biceps, would you try to perform chin ups or bicep curls all day every day?
You certainly would not, the muscles would be fatigued, sore and you would probably be walking with rounded shoulders and arms like Popeye!
I'm sure we can all relate to sore neck and shoulder muscles but once a massage therapist has worked on the over-tight muscles increasing flexibility they don't feel sore anymore.
It's only when you have spent the next 3 days at your computer with your shoulders up to your ears that the soreness returns.

If you constantly squeeze your PFM as many of the books and videos tell you to for example when you are at traffic lights,  cleaning your teeth, cooking, vacuuming and the list goes on and on. You could literally end up performing  thousands and thousands of them, you need to STOP! It just doesn't make sense.

We don't want PFM that are to tight caused by Over-Exercising them and we don't want PFM to be too Saggy Caused by Poor Posture and lack of Exercise.

You need to know that if you exercise during your pregnancy and lead an active lifestyle then you ARE ALREADY exercising your PFM just not in the way the pregnancy books tell you to. 

 First lets have a look at where your PFM are.

 Your Pelvic Floor Muscle

The muscles attach from your Coccyx (Base of Sacrum) and insert around your Small Pelvic bowel- Cup your hands together loosely and you get an idea of what the muscle looks like and how it attaches to your pelvis. The muscles main job is to hold your internal organs in place.

  How to get your PFM long, supple and ready for birth

Instead of all those extra Squeezes this is what you need to do:

Good Pregnancy Posture:

If you have good pregnancy posture, you will have a natural lumber curve so a slightly increased anterior pelvis tilt which is perfectly fine, this is spinal neutral your bodies position of strength.



When the pelvis is in the neutral position it is in an anterior tilt (think of your pelvis tipping forward- but not an increased anterior tilt) the pelvic floor muscle is in the optimal position. You want your PFM to be long and flexible but still taut so it can do its job. Think about a gymnast or a ballerina, these athletes muscles are incredibly flexible yet also strong. This is how you want your PFM to be.

If however the pelvis is in the opposite position-posterior it will have the opposite effect. Instead of a taut muscle it will now be saggy, so you can say goodbye to skipping!

Think about your posture and do it daily it's important, avoid sitting and standing with your tail bone tucked under.



Now for the Exercise You Need to do!

Your Gluteus (butt) muscles attach to your pelvis- if you strengthen the glutes with exercises such as squats and lunges the glute muscle will hold the pelvis in the anterior position. 

Weak glutes not only equate to lower back pain during pregnancy but now you know a lazy butt can relate to a weak PFM.


Its important that you learn how squat correctly. If you are unsure of how to squat or you experience pain in your knees or back watch my video guide. Squatting During Pregnancy:

 

Finally We are Born to Give birth:

I think we need to give ourselves some credit. The female body is totally amazing not only can we make a baby but we are also born to give birth. If we keep ourselves fit and healthy with functional exercise then we may well be able to skip and jump with our children without fear of peeing ourselves post birth.

2 years ago I wrote an article on ‘How much pelvic floor muscle exercise you should do during your pregnancy if you Exercise’ with the emphasis being on NONE: Link No More Pelvic Floor Muscle Exercise-AKA Kegels!

I have advised all of my clients over the past 5 years not to do ANY separate kegel exercises/pelvic floor muscle squeezes during their pregnancy if they are active and follow my program. Approx 90% of them have strong pelvic floor muscles regardless of birthing Interventions. They can jump train 3-4 months Post Partum if fit, well and rested.

You also must read my brand new blog (feb 2014) on core muscle dysfunction which explains even further the problems you may have by doing kegel exercises read more here on my website: Core Muscle Dysfunction 

I would love to hear your comments and thoughts. Also add your experiences.
Don't forget to share this article with your friends, thanks.

Subscribe to http://pregnancyexercise.co.nz  using this link so you don't miss out on any of the latest articles/blogs, video's and offers! http://eepurl.com/juMnD

(1) Pregnancy Posture: http://positivelypregnant-mummytrainer.blogspot.co.nz/2011/12/importance-of-good-posture-during.html

 References: Katy Bowmen http://www.alignedandwell.com/katysays/1234-we-like-our-pelvic-floor/

Exercises to Induce Labour

 

Can Exercise Help Start Labour?

 

 

I am constantly asked if there are any exercises I can do to help start labour? This question is often from mums who are in the last couple of weeks during their pregnancies or who are overdue.

 

I created this exercise circuit based on 15 years experience and it works! I have used exercises that relax the hip muscles encouraging baby to descend deeper into the pelvis.

If your baby is not in optimal fetal position then avoid deep squats and follow my Turn Your Baby program http://turningbaby.com

Do the circuit 4-5 times a week after a 10-15minute walk. If walking is uncomfortable or painful then avoid.

 

Good Luck and let me know how you go with the exercises. Make sure you visit my website for your 12 week Post Pregnancy Exercise and Health program http://pregnancyexercise.co.nz