What Are Pre-Natal Exercises?
In addition to sports and physical movement, as well as birth-preparation classes, there are also prenatal exercises specially designed for pregnant women.
This type of exercise can generally be carried out during the first weeks of pregnancy. Most women, however, do not begin until the end of the third month, in order to minimize the risk of miscarriages.
The main areas of exercise are:
- Pelvic floor exercises and strengthening of the abdominal muscles
- Relaxation
- Improvement of one’s own physical sensation
- Strengthening of body awareness
Pelvic floor exercises
One of the most important things to do prenatally is Kegel exercises. Regularly doing these exercises can be extremely helpful with the birth; at the very least they can help to minimize slackening and lowering of the pelvic floor after delivery. Please begin building up very slowly after the birth. After a vaginal/spontaneous birth the pelvic floor is irritated, almost like a wound. I recommend an osteopathic check one week after birth. In doing so, the osteopath can correct any pelvic defects and release vertebral blocks. Please start six weeks later with light isometric exercises of the pelvic floor. Only when it is strong enough can exercising of the abdominal muscles be initiated – under guidance. Otherwise there is a risk of a bladder or uterine prolapse.
Strengthening the abdominal muscles
The pelvic floor comprises three different layers. The most difficult thing is selective conscious tension of each of these layers. The best way for a woman to tighten the vaginal layer is to imagine pulling a tampon into the vagina. The second transverse layer is tightened by pulling the two sit bones (Tuber ischiadici) together. When sitting down, you can easily perceive these solid bone structures. The third layer is the most difficult to selectively tighten. Their course from the pubis to the coccyx makes hardly any perceptible movement possible.
Once you can easily tighten the pelvic floor as a whole in all basic positions, you should start with jogging, abdominal training, dancing, hopping, Zumba etc. It takes approximately six to twelve months. Keep in mind that any further pregnancies represent a challenge for your pelvic floor. Mothers often do rebuilding exercises and gymnastics after the first birth. After the second, third or fourth child, no longer. There’s not much time. Your body, however, will thank you for continuing rehabilitation gymnastics for a lifetime – even after several births.
