Exercise during pregnancy is safe and widely recommended. Staying active and continuing with cardiovascular and strength training helps to decrease symptoms of fatigue and nausea, lower extremity swelling and varicose veins. It has also been shown to reduce labor time, complications during delivery and need for a cesarean section. And these are just some of the benefits!

There is a tremendous amount of change that your body needs to go through to accommodate your growing baby. An increase in the hormone relaxin causes overall increased joint laxity, allowing for room in your hips and pelvis for the baby to rest. There is also a significant increase in anterior weight gain due to the growing uterus, baby and breast tissue, which cause postural changes and excess stress through joints. Because of these changes, it is unfortunately common (but not normal!) for women to experience low back, hip or leg pain, pelvic floor dysfunction, carpal tunnel syndrome, plantar fasciitis, diastasis recti and general aches and pains during pregnancy. All of these musculoskeletal conditions can be reduced, if not resolved with Physical Therapy, exercise and stretching.

These videos are meant to provide healthy women with safe starting place for stretching and exercises, as well as information on some of the above topics during their pregnancy. For a thorough evaluation and personalized program of specific exercises to keep you pain free and healthy throughout your pregnancy, contact Theresa Feeley at the Freehold office.

***Always consult with your OBGYN if you have any health questions regarding exercise while pregnant. This is especially important if you are considered a high risk pregnancy, are carrying multiple babies, experiencing bleeding in second or third trimester, have cervical incompetence, placenta previa, cardiovascular disease or have had any other complications early in your pregnancy. It is always important to listen to your body during exercise, and especially while you are pregnant. Warning signs to stop exercise and immediately contact your physician include vaginal bleeding, leakage of amniotic fluid, significant swelling in hands/legs, dizziness or fainting, severe headache, changes in vision or increase in heart rate or blood pressure that does not return to resting values. Make sure that you stay properly hydrated, and dress in light layers to avoid over-heating. Remember, when it doubt always be safe and ask your OBGYN about any concerning symptoms.***

Printable Exercises:
Stretches for Pregnancy
Easy Core Exercises for Pregnancy
Advanced Core Exercises for Pregnancy – Boat Progression
Advanced Core Exercises for Pregnancy – Plank Progression