Today I want to speak about the importance of prenatal strength training to prep for delivery. Pregnancy is a time of huge change in people’s bodies; our bodies release many hormones including Relaxin, Progesterone, and Estrogen, which can increase ligamentous laxity, resulting in a more “loose feeling” resulting in increased pain.
Why is Strength Training During Pregnancy Important?
Increased laxity, coupled with weight gain occurring from an increase in blood volume, the fetus, and formation of the placenta, can cause increased pain and difficulty with completion of normal daily activities. So what are some things we can do to decrease pain and overall reduce muscle tension to allow for improved tolerance to delivery? There are multiple modalities that help, including Chiropractic, Acupuncture, Prenatal Massage, Physical Therapy, and exercise!
As long as you are cleared by the OB to be active during your pregnancy, strength training can be extremely helpful in improving mobility, strength and improving tolerance to delivery. Exercises can include low intensity aerobic exercise such as walking and swimming, and strength training is also extremely helpful. Strength and mobility training can be important to help maintain a more open pelvic outlet as the baby is moving out of the uterus and down the vaginal canal during labor.
Being stronger will help you achieve and maintain other laboring positions with more comfort and less difficulty, which can improve efficiency of labor contractions and reduce overall stress on your pelvic floor and back. Maintaining strength through the third trimester can aide with achieving and maintaining other laboring positions such as quadruped, squatting and side lying, as well as reduce pain during the last trimester. If you have any questions about what exercises can be done during the third trimester to maintain strength and help prep for labor feel free to come see a PT here at CSC+M today!
