• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar
  • Skip to footer

GingerGarner.com

Your Best Health(care) through Yoga

  • View DrGingerGarner’s profile on Facebook
  • View ProYogaTherapy’s profile on Twitter
  • View MedicalYogaMom’s profile on Instagram
  • View MedicalYogaMom’s profile on Pinterest
  • View gingergarner’s profile on Vimeo
  • Home
  • Start Here
  • Blog
  • Schedule
  • Book
  • Videos
  • Training
  • Publications
  • Testimonials
  • Connect

Modern Pregnancy Exercise – Focus on the Core

Modern Pregnancy Exercise – Functional Integrated Core Strength Throughout the Trimesters

pregnant-woman-on-swissball-300x166

Today’s guest post is by Jenny Burrell and first appeared on her blog, Burrell Education, where you can visit and learn more about her work. 

When my wonderful colleague Ginger Garner asked me to share my thoughts on Pregnancy Exercise, I did a little Google search and found it pretty challenging to find a picture that didn’t involve a birthing ball….and indeed the picture above intimates that ‘Pregnancy Exercise’ = sitting on a birthing ball.  PS, I don’t have anything against them per se but in my role as both an Ante/Post Natal Fitness Educator, Remedial Therapist and Fitness Trainer birthing balls feature hardly ever in my work for this client population who have presented for ‘functional exercise training’, because quite simply, unless that mom is planning on sitting down for most of her day during Pregnancy, during labour and post birth….sitting on an inflated ball in preparation for her activities of daily life with me isn’t really fulfilling the brief…..

But don’t worry, I’m not all sergeant major-ish, with an intolerance for sitting Pregnant women :-), indeed, quite the opposite…..my practise of ‘functional Pregnancy exercise programming’ means that I map my client’s activity to the goals of the day in terms of getting through her daily activities well with a strong emphasis on honouring the integrated nature of body as a whole via the muscular slings, the myofascial system and the breath.  This means that I’m mostly going to work with this lovely lady in the standing position, make the movements easy paced, rhythmical and client-led, we’ll what feels wonderful for her and always coach the meaning of every movement prescribed on an intrinsic and extrinsic level….and for a little icing on the cake I’ll do all of this to some super chilled music to help calm the adrenals and pamper the parasympathetic nerve system.  All moms need ‘me time’…..and being a facilitator of this precious commodity is a powerful thing……

So, I’d like to share with you some of what I do….simple, functional integrated core strength work, perfect during Pregnancy.   For many professional and expectant moms this is sometimes a grey area and one that generates a lot of fear…..’what kind of ab work is ok and for how long’ is the main question that many have.  For many it’s a case of carrying on with what one did before until it’s too uncomfortable which is such a shame because there are just soooo many wonderful ways to keep the Pregnant ‘core’ integrated that could be explored.   Ultimately, Pregnant moms need to keep connected to their core least of all for the work of labour but do it in a way that respects the changes of each Trimester and altered priorities.

Deep-Front-Line-Poster1-282x400

Below the video, there are some quick explanations of WHY these movements work to keep all the muscular systems and myofascial lines and consequently the Pelvic Floor all  communicating throughout all the Trimesters.  The moves will also improve alignment by strenthening up the rear kinetic chain and when the concentric phase of the exercises are timed with the outbreath….with also activate the quadrilateral elements of the ‘core’ and drive the unconscious activation of the Pelvic Floor…..I hope you enjoy them

1.  Contra-Frontal Push Out & Return With Foot Drag – the movement in opposite directions energizes the oblique slings and the foot-drag unconsciously activates the Pelvic Floor via the adductors……time the return to the centre with the outbreath and activate the natural synergy of the core – diaphragm lifts, PF is activated etc..  There’s also a little single-leg squat that will keep the glutes strong and help offset the anterior tilt that so many Pregnant clients slip into.

Pelvis Diagram-01

2.  Wall Angels – key move to keep the thoracic back strong to offset Upper Crossed Syndrome and keep the mom in great alignment with the ability to breathe beautifully.

3.  Resisted Wall Push-Aways – the humble press-up made vertical with a twist, add a little more resistance by working against a rubber band….time the push away with the outbreath and visualize a total ‘lift’ of the Pelvic Floor to ‘supersize’ the sense of connection.

4.  Multi-planar, Multi-height Rows – we take the row out of the saggital plane and away from just chest height for something that looks more like the unexpected activity of real life and stimulates the entire abominal wall and the mid/low and upper back.  The rowing action is great again for those rear thoracic postural muscles when the pull is timed with the outbreath and a visualization to ‘lift’ the entire Pelvic Floor added…..the ‘integrative magic’ happens…….

Read more: http://www.burrelleducation.com/2014/modern-pregnancy-exercise-functional-integrated-core-strength-throughout-the-trimesters/#ixzz38I6uV4hr

About the Author

Jenny Burrell Jenny Burrell is the head of Burrell Education, the UK’s only Licensed Education Provider specializing solely in Fitness/Wellness/Therapy education for professionals serving women during Pregnancy, Post Baby and the 3rd Age. 

 

Share this:

  • Email
  • Facebook
  • Twitter
  • Reddit
  • Google
  • Tumblr
  • Print
  • Pinterest

Related

Filed Under: Living Well with Dr. Ginger Garner | Your Best Health(care) through Yoga, Mothers Matter, Yoga Mum Tagged With: exercise during pregnancy, prenatal exercise

Free videos and book excerpt! Join the transformation…

Enter your email address here to sign up for updates from Dr. G, as well as to receive an excerpt from the Medical Therapeutic Yoga book and a special link for free access to dozens of videos in the Medical Therapeutic Yoga video library.

« Victorious (Ujyaii) Breath (Podcast)
Health and Nutrition Tips for Pregnancy (Part 1) »

Reader Interactions

Leave a comment... Cancel reply

Primary Sidebar

Meet Dr. G

Meet Dr. G

Hello and welcome to your best health(care)! I am Dr. Ginger Garner, women's health and sports medicine physical therapist and athletic trainer, founder of The Professional Yoga Therapy Institute, author of Medical Therapeutic Yoga, and creator of the Professional Yoga Therapist Certification for healthcare professionals. My passion is to help YOU achieve your health and wellness goals. How can I help you get your best health(care)? Learn more...

Blog Categories

Related

Testimonials


Debbie Peel, Swansboro, NC

I couldn’t recommend Ginger enough! She saved me from a second shoulder surgery. I am very impressed with the way she blends Western medicine with…


Read more

Meagan Satinsky PT, PYT-C

Hi Ginger! After having some time to digest the (Professional Yoga Therapist) training last week at Emerald Isle I wanted to drop you a note…


Read more

PYT-C from Module 8

Ginger is an amazing instructor and her passion is contagious. This program gives me hope for healthcare.


Read more

Ruth Hulette, DOM, PYT-C

Thank you for your thoughtful and encouraging feedback. I found myself feeling quite sad when I walked away today and realized I only have one…


Read more

Brian C. Kittelson, PT, Minnesota

My wife and I both took your yoga PYT course in the 90s in Minneapolis Minnesota.  I just wanted to let you know that I…


Read more

Barb Rabin, PT, ATC, PYT

That pink house on the beach was a safe haven where I met all these awesome caring friends and most of all you Ginger Garner…


Read more

Angie Cooper, Swansboro, NC

Thank you Ginger….thank you, thank you…..for introducing me to yoga. It has been the best thing I’ve ever done for my body and my mind…


Read more

Shannon Miller, Swansboro, NC

I can’t thank you enough for ALL you have done for me. Your generosity is overwhelming. Dr. Mather is an excellent physician, and I am…


Read more

Dr. Tawna Wilkinson, PT, DPT, PhD, PCS

Ginger, Being in your presence the past several days (at Module 8/Yoga as Medicine I) has provided such a light for me for many reasons.…


Read more

Recent Patient with Ginger

Ginger is working with a postpartum mom with multiple conditions, including second degree tear, vestibulitis, dyspareunia, DRA, non relaxing pelvic floor, back and hip pain,…


Read more

Don’t miss a thing.

Sign up for Living Well news and get blog posts, special event news, and more delivered right to your inbox.

Let’s Connect

  • View DrGingerGarner’s profile on Facebook
  • View ProYogaTherapy’s profile on Twitter
  • View MedicalYogaMom’s profile on Instagram
  • View MedicalYogaMom’s profile on Pinterest
  • View gingergarner’s profile on Vimeo

As featured in…

As featured in…

PODCASTS & LIVE BROADCASTS

Latest on Instagram

Follow on Instagram

Footer

Quick Links

  • Meet Dr. Ginger Garner
  • Media Kit
  • Publications
  • Testimonials
  • Schedule
  • Patients
  • Professionals
  • Contact Dr. G
  • Disclaimer

Recent Posts

  • Day 40 (5+ weeks): Sharp Shooting – Dry Needling Begins (Post 11)
  • Femoral Version in the Hip: Yes, It Matters On (& Off) the Yoga Mat
  • Day 35, Week 5 – Tough Tissue a Great Teacher (Post 10)
  • Global Maternal Health Crisis: What Physical Therapy Can Do for Postpartum Mothers
  • What Mothers Want You to Know: Busting 5 Myths about New Moms’ Health
  • Hip Arthroscopy Rehab: The First Month Post-Op
  • W.O.W. Chat: Shelly Prosko interviews Dr. Ginger Garner

RSS The latest from PYTI

  • Heart Month: Know Your Numbers
  • Ovarian Cancer: Know the Facts
  • PYTI Master Class
  • Here we Grow (Again)!
  • Professional Yoga Therapy Institute Sponsors MISTY 2017
  • Lymphedema, Lipedema, and Aquatic Therapy with PYT
  • Business Spotlight on Professional Yoga Therapist Jessica Hartmann


Copyright © 2018 Ginger Garner · Disclaimer · Website designed by Lookout Publishing.

loading Cancel
Post was not sent - check your email addresses!
Email check failed, please try again
Sorry, your blog cannot share posts by email.