Most pregnant women have some understanding of the pelvic
floor. Your doctor has probably told you to practice “Kegels.” Most people
describe the Kegel exercise as the sensation of trying to stop the flow of
urine. For the purpose of alignment and stability, think of the pelvic floor as
a hammock. Now draw the hammock upwards.
What do you feel? Notice how the spine
elongates with this image? During labor,
your transverse abdominal muscle and pelvic floor will be active. Activating them at will, serves as a “dress
rehearsal” for the big event The transverse abdominus and the pelvic floor are
also used in sport conditioning, as a means of enhancing alignment and
stability. Core stability facilitates agility, quickness and coordination.
These qualities are basic requirements for the sport of Motherhood.
Let’s take a look at a common
movement of motherhood. Bending down to pick up either your baby, or your
baby’s toys, will be an essential part of your day. Your doctor will remind you
to bend your knees to protect your lower back. Ironically, many women end up
hurting their knees, if their legs are not strong enough.
Strong Expectations
A fitness plan that integrates strength training with
postural alignment and stability will prepare you for the first “Main Event,”
childbirth, and the subsequent events involved in “bringing up baby.”
An article in The Physician and Sports Medicine describes
the benefits of strength training for women.
Enhanced
bone modeling to increase bone strength and reduce the risk of
osteoporosis
Stronger
connective tissues to increase joint stability and help prevent injury
Increased
functional strength for sports and daily activity
Increased
lean body mass and decreased nonfunctional body fat
Higher
metabolic rate because of an increase in muscle and a decrease in fat