Monday, April 30, 2012

Waddle Warning

Don't let the pregnancy 'waddle' wreak havoc on your body.What does a pregnant waddle look like?
Toes out, short strides, torso leaning back.

Why is it bad?
It puts excessive strain on the lower back and contributes to the weakening and shortening of the gluteal muscles, abductors (outer thighs), hamstrings and lower back.  The result? Back an pelvic girdle pain....and more more back and pelvic girdle pain.  

What can we do about it?
  • Walk with a long but natural stride.
  • Lightly engage deep core muscles while walking.
  • Keep your toes pointing forward.
  • Strengthen the adductors (inner thighs), abductors (outer thighs), glutes, hamstrings and core (pelvic floor, TVA, rectus abdominals and erector spinae).
  • Stretch and lengthen the abductors (outer thighs), glutes, hamstrings and low back.

Waddle Prevention Routine
Always seek medical advice before beginning or continuing an exercise program during pregnancy.  We recommend completing a PARmed-X for Pregnancy with your health care provider.

1. Warm Up: 10 minute walk with mindful posture and stride. Gradually increase speed to the point where you feel warm enough to do your workout.

2. Stationary Lunges:
  Make sure your stride is long enough so that your front knee does not go over your front toes.  Stay tall in your torso.  Hold onto the wall if needed.  Make sure your pelvis is square and both toes are pointing forward.  Push your front heel into the earth as you come up in order to better activate the hamstrings and glutes. 10/leg.

3. Active Recovery: 2 minute brisk walk.  Focus on lightly engaging your deep core muscles.

4. Walking Lunges:
Begin with a right leg forward stationary lunge.  Step forward with your left leg into a left leg forward lunge.  Continue alternating forward legs as you travel forward.  If you do not feel safe, stick with stationary lunges.  20 reps.

5. Active Recovery: 2 minute brisk walk. Focus on a natural stride and a tall torso. 

6. Repeat steps 2-5

7. Cool down: 5 minute walk.  Maintain good posture and gait.

8. Super Moms: Begin on hands and knees.  Extend opposite arm and leg.  Hug baby to spine.  Breath naturally. 5/side.

9. Baby Hugs: Sit cross legged or tall on a ball/chair.  Inhale to prepare.  As you exhale, activate your pelvic floor and hug your baby into your spine using your TVA muscles.

10. Wide Leg Forward Bend: Stand with legs wide, toes pointing forward or slightly in.  Hinge from the hips keeping spine as long as possible.  Use a chair as support if needed.
Note: It is okay to bend your knees.

Child's Pose: Widen knees to make room for breasts and belly.  While in this position, engage your pelvic floor each time you exhale.

Side Laying Quads/Hip Flexor Stretch: Rest head and neck.  Keep legs parallel and tilt pelvis under to lengthen the hip flexors.  Hold for 30-60 seconds and repeat on other side.


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