When we get pregnant, most of us expect to have a textbook pregnancy with no complications, complete with healthy eating and exercise. However, for some women, the best-laid plans don't become reality, and bedrest becomes a necessity due to pre-term labor, incompetent cervix, or other pregnancy-related issues. For these women, keeping their baby (or babies!) on the inside as long as possible becomes the focus; oftentimes, nutrition and exercise have to play second fiddle even though eating well and staying fit are still very important. Whether your healthcare provider prescribes limited activity or complete bedrest, figuring out how to stay in shape becomes especially challenging. That's why, with the help of Gail Pekelis, MA, PT, of Women's Physical Therapy Rehabilitation in Beverly Hills, California, we've put together the following questions and answers. We want to help you maintain muscle strength and tone even though attending your favorite aerobics class is out of the question, at least for the next several weeks! Before starting or continuing an exercise program while on bedrest, be sure to discuss your plans with your healthcare provider and let him or her know if you're having any muscle weakness, joint pain, or neck or back pain. Question: Why do I need to maintain muscle strength if I'm just lying in bed for the next few weeks? Answer: It is very important to maintain muscle tone while on bedrest in order to keep up your muscular strength. That old saying, "Use it or lose it!" holds especially true when you have to stay in bed for an extended period of time. You need to exercise your muscles on a regular basis, two to three times each week, to prevent them from atrophying. You'll need that muscular strength for labor and motherhood. Question: How do I keep my legs strong so I can squat during labor? Answer: To exercise your lower body, enlist the help of a physical therapist or personal trainer. This is not a time for squats and lunges! You'll need to perform assistive exercises for your leg muscles, which simply means that your trainer will help you move your legs in different ways to work the different muscles. Question: How do I keep my arms strong so I'll be able to hold my new baby and carry around the carseat and diaper bag and stroller? Answer: To exercise your upper body, use very light hand weights (1-2 pounds) or resistance tubing. You'll want to do exercises for your biceps, triceps, shoulders, chest, and upper back. Traditional exercises such as bicep curls, triceps extensions, and upright rows will help keep your upper body strong and toned. Be sure to exhale as you contract or tighten the muscle, and to inhale as to relax the muscle. Proper breathing will help ensure that you avoid bearing down while you exercise so that you don't put any extra pressure on your cervix. Question: Can I continue to do abdominal exercises while on bedrest? Answer: Abdominal exercises are a no-no if you're on bedrest! You want to avoid putting any extra pressure or stress on your cervix that can cause an increase in the number of contractions, so it's best to postpone any type of abdominal work until after your baby arrives. Question: I was really enjoying my prenatal yoga class before I was put on bedrest. Can I continue to do some of the poses I learned? Answer: While deep breathing and relaxation are both great to continue while you're on bedrest, be sure to position yourself properly with pillows so that your body is fully supported. As far as doing strenuous poses, those are out for now. You can always resume the yoga postpartum. Remember that your main objective during pregnancy is to grow a healthy baby (or babies!), so follow your healthcare provider's prescription for rest and activity periods. If you notice an increase in your contractions, stop exercising immediately and call your doctor or midwife. After your baby arrives, you can work on regaining your girlish figure, but, at least for now, focus your energy on keeping Junior on the inside for as long as possible. And, hey, maybe you can use this time to finally catch up on reading all those parenting books you bought! NOTE: If you are on bedrest, and pointing-and-clicking is all the activity you can muster, Sidelines is a great site for information and support. Not only will you find articles and research findings, but Sidelines can also put you in touch with other bed-bound moms, both via email and telephone. You can contact Sidelines at www.sidelines.org |
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Exercise Info > Pre-Natal Articles > Prescription: Bedrest!