Any weight lifting pregnant mamas out there? - Page 3

[mama in the forest]

does anyone know any exercises that would help SPD? i have had a strong urge to do lots of squats, but i'm not sure if that would help or hurt!

I'd like to hear what DeChiRi says about this, but for now I'll tell you my own experience. I had SPD pretty severe with one pregnancy, then moderately with another. (i had some without it too). This pregnancy I started feeling the beginnings of it and I'm trying VERY hard to minimize it. I found these exercises online, and although they are incredibly simple, they have actually helped me so much!

Kneeling

Kneel with pile of three or more cushions between your calves, keepingyour knees together. Use a long scarf to tie your thighs together justabove the knees for support. Sit back so that your pelvis rests on thecushions and make sure that you feel completely comfortable or use morecushions. Your hips should be higher than your knees. Keep your knees togetherand your lower legs and feet turned inwards around the cushions. Let yourweight drop through your hips.

Sitting

With your lower back supported by a wall, sit with legs stretched out, heelsin line with your hips and toes turned in so that they are slightlyoverlapping or 'pigeon toed'. Tie the thighs together for support just abovethe knees. Use this position instead of wide-legged yoga positions.In my experience daily repetition of these exercises helps to prevent SPDfrom getting worse and also sometimes results in considerableimprovement. Be especially aware of your posture at all times and keep your feet parallelwhen you walk or stand as this helps to hold the pelvis together.

I can't believe how much these are helping.


My goal is always to keep the legs together as much as possible. I cannot do my hip abductor/adductor machine anymore. But, it's been worth it - I have so far, had very little pain this time around. I hope to keep it this way!

I would think squats would be very awful....but, I'm wondering what your instincts are about with this. How much pain are you in right now?

[Sorin]

Originally Posted by DeChRi

Seconding this. THe "right" answer is dont be on your back. However, after talking with my Dr, she agreed 20-30 sec on my back isnt going to do anything. I do, however, get more uncomfortable around week 25 and tend to shirt from plat barbell bench to dumbbell bench and I great a freestanding bench and put it up just a notch or two. Not as high as I would to do a regular incline bench press, but just enough to not be totally flat. Makes all the difference.

Thanks, ladies. This makes a lot of sense. I will keep doing what I have been doing, and if it feel uncomfortable, I will stop!

[DeChRi]

Originally Posted by mama in the forest

I'd like to hear what DeChiRi says about this, but for now I'll tell you my own experience. I had SPD pretty severe with one pregnancy, then moderately with another. (i had some without it too). This pregnancy I started feeling the beginnings of it and I'm trying VERY hard to minimize it. I found these exercises online, and although they are incredibly simple, they have actually helped me so much!

Kneeling

Kneel with pile of three or more cushions between your calves, keepingyour knees together. Use a long scarf to tie your thighs together justabove the knees for support. Sit back so that your pelvis rests on thecushions and make sure that you feel completely comfortable or use morecushions. Your hips should be higher than your knees. Keep your knees togetherand your lower legs and feet turned inwards around the cushions. Let yourweight drop through your hips.

Sitting

With your lower back supported by a wall, sit with legs stretched out, heelsin line with your hips and toes turned in so that they are slightlyoverlapping or 'pigeon toed'. Tie the thighs together for support just abovethe knees. Use this position instead of wide-legged yoga positions.In my experience daily repetition of these exercises helps to prevent SPDfrom getting worse and also sometimes results in considerableimprovement. Be especially aware of your posture at all times and keep your feet parallelwhen you walk or stand as this helps to hold the pelvis together.

I can't believe how much these are helping.


My goal is always to keep the legs together as much as possible. I cannot do my hip abductor/adductor machine anymore. But, it's been worth it - I have so far, had very little pain this time around. I hope to keep it this way!

I would think squats would be very awful....but, I'm wondering what your instincts are about with this. How much pain are you in right now?

Boy, I wish I knew more about this. This is one of those conditions that while doing my pre/postnatal cert always said "refer to physician for full medical clearance prior to training" lol. And honestly, I have never experienced it or had clients who have, so I have never gone on to do much research and opinion forming of my own. However, now I am off to learn some more...

[mama in the forest]

Anybody still lifting? I am! I'm 38 weeks now & doing pretty well at the gym. My cardio is SHOT, but I am lifting weights and loving it.

[somegirl99]

Only 8 weeks along, I'm doing my routine at home with my Total Gym and some free weights (less of those as I don't usually have a spotter). For some reason I have been able to do pretty much my typical routine whereas my cardio (bicycling, jogging) I just don't have the stamina to do my normal amount right now.

[msgoodbuns]

Hi Ladies,

I'm not PG yet, but trying (very hard, mind you). I just finished an unsuccessful ED (egg donor) IVF cycle, and hope to go in for a FET (frozen embryo transfer) in Feb or March. (I've got 4 frozen embryos left to use).

My IVF doctor rec's no exercise (except walking) until the heart beat, and most of the women on an egg donor IVF site I'm on think it's "no big sacrifice" to give up exercise, since I've invested so much into the IVF cycle. There is a very small minority whose doctors haven't given them such restrictions, and they continued to exercise througout their 2ww and pregnancies. I work out 5 - 7 days / week (mostly cardio, with some weights / abs thrown in a few times /week).

I'm just wondering if any of you are either over 40 (AMA) or having IVF pregnancies, and if so, have your doctors discouraged exercise, even though you've been active forever and "know" your own limits?

Thanks!

[mama in the forest]

Hi msgoodbuns!

I'm sorry to hear about the loss of your first IVG.

Well, although I am not an IVF or FET mama, I AM 44 years old. You know, it's interesting because I have encountered quite a few OB's over the years who just do not know much about exercising. Even some midwives. I know that they may feel that in general it's a good idea, but when it comes to specific knowledge out there, it just isn't to be had. I think that a lot of pregnant women these days are not exercising...let alone weight lifting or doing serious cardio.

I did have a subchorionic hematoma this pregnancy, and it lasted from about week 9 to week 19...and that is one of those conditions that is variable as to what advice you get. Some docs say go ahead & live normally & exercise, and others say complete bedrest! The doc that I initially did an ultrasound with was very ignorant about exercise...he threw up his hands & said, "why do you want to exercise during pregnancy....take a rest!" He was obviously not educated about it at all, but I made the decision to keep going to the gym but just take it easier there. It worked out for me, & my hematoma resolved itself, as most do.

Anyway, I think your situation would be a tough call. It seems to make sense to go a little lighter than you normally would. It might not truly be necessary, but it's difficult to know. Let's see...I suppose it would amount to maybe 6 weeks or so before you get a heartbeat? It might not be so bad to just do walking & light weights during that time, but I definitely understand the frustration with that. See how you feel...see if you have any instincts one way or another when the time comes, and then all you can do is combine your own feelings with the docs advice & go from there. You may find that you actually want to take it easier when the time comes..who knows? My first trimesters are so sickly that I struggle through my workouts.

[msgoodbuns]

Thanks for your feedback, Mama. I really wanted to work out during my 2 1/2 week wait with my DE IVF last month. Was very frustrated having to walk, especially since it's snowy and icy around here and much less safe than going to the gym. They told me no yoga, no walking on the treadmill, nothing but regular outdoor walking. I happen to thing that was a bit too cautious. I'm going to do my own thing with the FET and let the chips fall where they may. My doc's office also rec's 3 days bedrest, but research online shows there is no benefit to that much bedrest, in fact, it could be detrimental. Most people are told to take it easy on the day of transfer, that's it. My clinic does have great success rates, but then again, I had all the "right" factors and my IVF didn't take. I'm not sure what that says about anything, other than, perhaps it's merely luck whether you implant or not. Thus, why take extreme measures if they don't work? Just my .02 worth.