Can I squat during pregnancy?

Now we all know how popular squats are in this fitness world. Im sure if you speak to any trainer or exercise instructor they will tell you to 'squat squat squat......' but the question is 'Can I squat during and throughout my pregnancy?'

Here are 5 reasons why you should continue or begin to squat during your pregnancy:

Prepare you for labour

Squatting is one of the most natural positions for giving birth. This position can help you cope with contractions in early or late labour. Squats can also help your baby move deeper down into the pelvis, which is what we want during the late stage of pregnancy.  

Prevents lower back and pelvic pain

Strengthening your glutes maximus muscles helps decrease lower back and pelvic pain. By strengthening your glutes you help stabilise and support your pelvis by supporting your sacroiliac joint which loosens due to pregnancy hormone (relaxin and progesterone which effects the whole body). 

Stronger birth position

Squats will help keep your glutes and legs strong throughout your pregnancy. Not only will this help the body adapt to the extra weight that is gained but this will also help with your birthing positions during labour. Labour requires a lot of physical strength and control so keeping your lower body strong and active is very beneficial. 

Increase pelvic floor strength

Depending on how often you squat (with correct technique) your squats will help strengthen your pelvic floor muscles even more than your kegel exercises. Quality over quantity! 

A great derriere

Obviously you want a fabulous perky bottom, who doesn't? 

 If you are a fitness fanatic/love to squat you may just need to hold out until post pregnancy. This sometimes happens, pregnancy is very unpredictable. You may have had an amazing previous pregnancy or you may be the fittest woman out their but yet this pregnancy you may just be limited in what you can do.

There are always alternatives in exercise so please do not feel disheartened if you find you cannot continue to squat, you can always return/begin to squat after pregnancy. Baby comes first. 

Here are 3 reasons why you may not be able to squat during your pregnancy:

Medical reasons

Some of us won't be able to squat or even exercise during pregnancy. If you are someone that could have early labour, squatting maybe one of the exercises you will need to AVOID. Please listen to your doctor/midwife! There are always alternatives. 

Pain

Never continue if you are feeling abnormal pain. Of course you will feel uncomfortable and exercises will be challenging but no abnormal pain should occur at all. Please seek for professional advise or do not risk it at all. 

When baby is not in optimal birth position after 30 weeks gestation

Squats help your baby descend deeper down into the pelvis so if your baby is feet or bottom down after 30 weeks we don't want to encourage them to go further down. Wait until baby is head down then resume back to your squats.

How often should I squat?

If you have read that statement "Squat 300 times a day and you are going to give birth quicker" Ina MayGaskin.  You may just be questioning whether this is what you should be doing?

I can tell you squatting 300 times a day is a crazy. Not only will you loose the benefits from squats but you will most likely cause yourself an injury which is something you definitely do not want to do especially during pregnancy. 
I would recommend 12-15 repetitions in one set, 2-4 rounds depending on you and where you are in your pregnancy. I would suggest having squats in your exercise routine 2-3 days a week. 
Do remember you are maintaining your fitness or decreasing, this is not the time to set for any personal bests, Save them for your post-pregnancy body as you will feel you can conquer the world once you have been through labour!
You will also notice the later you get on into your pregnancy the more you will actually squat. By this I mean squatting in your day-to-day tasks which you should be doing anyway.(I.e lifting)

All the best for you during your pregnancy, Us women really are incredible......

I hope you have enjoyed the read.... Please do check out my other blogs if you have missed them.. Keep following me: kimmy_fitness on my social media for safe and effective pregnancy and post pregnancy workouts. Make sure you sign up to my mymummyfitness post pregnancy exercise program I have had amazing results from mothers. 

9 Stretches That You Will Love During And After Pregnancy

Stretching during pregnancy can relieve a lot of discomfort and pain. Im pretty sure most of us complain about back/hip pain as well as that horrendous cramp some of us can get in our calves in the middle of the night.

During pregnancy your body massively changes to make room for your baby and prepare for birth. As pregnancy goes on you will find that you will become a bit off balance due to your growing uterus, this can make you feel a bit wobbly on your feet at times. Your body will also produce a  hormone called relaxin, this loosens your body in preparation for your baby bypassing down through your birth canal. However this hormone affects the whole body which makes it difficult for your other joints to keep stable and supported.
This is why stretching can be really beneficial during and after pregnancy as not only will it help you with your pain/discomfort, but it will help strengthen and realign your muscles which will help stabilise and support your body.

Before we get to the stretches here are some important Tips:

Warm up

Before your begin your stretches make sure you warm up as you do not want to cause any injury. e.g A brisk walk/dancing around/ glute kicks/arm swings/ knee raises ect. 

No bouncing

Make sure you do not bounce during stretching as this can result in pulling your muscles. Focus on holding the stretch until your tension feels at ease. Ideally you want to hold your stretch between 30- 60 seconds.

Do not over stretch

As I mentioned above your body contains a hormone called relaxin' which loosens up your joints. You will find that this will make you more flexible and your range of movement will be more than what it used to be. Some women can actually have the reverse affect which is the bodies way of protecting itself from over stretching. So you could actually find you are a bit stiff throughout your pregnancy. However, if you do find that you have become very flexible make sure you do not over stretch so your stretch should feel nice rather than painful as you do not want to cause an injury. 

Breathing 

Breathing helps you relax and you need to be relaxed during stretching. This can also help you practise your breathing for birth as the more relaxed you are the better your birth will go. Unfortunately our bodies naturally tense up to protect us when something feels like pain so really try and focus on your breathe during stretching as this will help you gain control for your big day. Breathe in through your nose into your diaphragm(not chest) and slowly out through your mouth. 

9 Pregnancy Stretches

Child pose
Muscles: Back, hips, pelvis, adductors(inner thighs), shoulder, quadriceps(tops of thighs).
Tips: Knees wide toes together, push your bottom back to your heels, get your bump comfy and leave your arms extended with your palms facing up for an open rotation through your arms and shoulders.

Cat Stretch
Muscles: Back, shoulders, neck, hips/pelvis, tummy.
Tips: On all fours, weight equally spread between limbs, wrists underneath shoulders and knees underneath your hips. Relax your head down, exhale and round up through your spine, inhale taking your spine back to neutral spine/starting position.

Glute stretch
Muscles: Glutes, hips/pelvis, lower back, adductors. (This can also be done sitting on a chair. My fav stretch)
Tips: Sitting comfortably lift one leg over the other and open up through your hip. Apply a little pressure to your open thigh if you need too. 

Neck lengthening
Muscles: Shoulder, neck and spine.
Tips: Kneeling/sitting/standing lift your spine tall pushing your shoulders down your spine towards the floor making space between your shoulders and neck. Slightly tuck your chin in to lengthen through your neck(Think of a ballerina).

Shoulder stretch
Muscles: Shoulders', neck, arms, back.
Tips: Kneeling/sitting/standing round your spine forward caving in your chest, clasp your hands together relaxing your head in, taking your arms out in front, stretching your shoulder blades apart.

Hip stretch 
Muscles: Hips/pelvis, adductors, back, glutes(bottom)
Tips: Sitting as tall as your feel comfortable with no unsettling pain, open up through your hips, apply a little pressure to both thighs so they stay in one position, lengthen through your spine and push your shoulders'  down making space between your shoulders and neck.

Side bend
Muscles: Obliques, hips/pelvis, chest, ribs, back.
Tips: Sitting/standing bending over to one side. Lengthen through your side, right through to the tips of your fingers, keep your heart and bump open. Make sure you do not hold onto tension in your neck.

Chest stretch
Muscles: Chest, neck, ribs, shoulders, tummy.
Tips: Lengthen both arms out pulling thumbs back, relax your head back comfortably, and relax your shoulders.

Hip flexor stretch
Muscles: Hips/pelvis, quads.
Tips: Try to keep weight into the front leg/foot, tuck pelvis under, lengthen through your spine pushing your weight forwards, but keep your front knee behind your toes..

I would recommend that you carry on stretching post pregnancy as you will find new aches and pains due to different repetitive mummy requirements. i.e picking up your baby, breastfeeding, holding baby, lifting/carry, rocking ect. Your core muscles will also be very weak which will easily allow pain and tension to occur so be aware as you will need to restrengthen these muscles correctly. You can do this safe and effectively with my 'myMummyFitness' program or my 'Rehab your abs' (diastasic-recti) program. Email kimmyfitnesspt@gmail.com for more information on my mummy exercises programs and make sure you check out my 'pregnancy' page for lots of useful pregnancy information.