Pregnancy Workout

Photo: http://www.bornfit.com/

Well, I'm in the third trimester now.  Actually, I don't think I am, officially, but I'm calling it that since that's how it feels.  I can do that, can't I?

I generally ache all over.  If I sit to try to give my body a break, I get stuck in that position and it takes me five minutes or so to unwind and loosen back up.  But if I don't sit, things hurt. 

I'm not trying to complain, I promise.  (I know, I'm complaining.)  But what I'm doing is giving you a comprehensive view of the facts so you can commisurate with me, and...REJOICE with me!  I think I found the solution!

Yesterday I did a very wimpy 30-minute workout.  And for the whole rest of the day there were no more aches and pains!!  I think the key is to move my body, strengthen my joints and muscles (or something), while making sure each movement is controlled.  Control is the difference between working out and cleaning the house.  Cleaning is too chaotic-- bending, twisting, lifting, lunging....  But with the exercise I was able to focus on the movements that didn't exacerbate my problems and it really helped!

So here's what I did:
1.  15 minutes walking on the treadmill.
Before I was pregnant, my walking warm-up was at 3.6 miles per hour.  Yesterday my whole walk was at 3.0 miles per hour.  It was quite a slow walk, but I limited myself to what seemed wise.  Maybe that speed will increase over time. 

2. Stretching: Forward-Bending Hamstring Stretch; Calf Stretch (against the wall); Standing Quad Stretch

3.  Strength: Squats with no weight; Pelvic Tilts (like the cat stretch from yoga - for the core); Seated Rows with a band.
I tried to do Kneeling Bird Dogs but they hurt my pelvis so I quit right away.

4.  Stretching: Ballistic Stretches
I tried to do some seated inner thigh and hamstring stretches, but they hurt so I quit right away and just swung my arms and did a few other ballistic stretches.

I plan to do a little workout like this six times a week.  Three times a week it will look very similar to above, and three times a week I will just walk 15-30 minutes on the treadmill.

Here's to a healthy pregnancy from here on out!