Sylvia Thompson looks at exercise that may help before and after giving birth
As more and more pregnant women work outside the home throughout their pregnancy, their needs for exercise, advice and simply time-out to be pregnant have increased hugely. Many women are also having babies later which means they have been working for years before they have to adjust to the physical and psychological changes pregnancy brings.
Some women who are pregnant for the first time are also far from their families of origin and have little contact with mothers with babies and toddlers. They often have more money to spare on pampering themselves while they are pregnant and they want to learn how to cope best in this new territory.
All these factors have led to the development of a range of classes which complement the ante-natal classes run by maternity hospitals. They range from antenatal water exercises or aquanatal classes to yoga and Pilates for pregnant women to classes which aim to prepare mothers-to-be psychologically for labour and birth.
The choice of classes is growing but that doesn't automatically guarantee quality. It's a good idea to attend one class first before deciding to part with your money and always check out the qualifications of the teacher before committing yourself. The experts agree that healthy, fitter mums-to-be are better prepared for labour.
The support systems built up during pregnancy can also help mothers adjust to life at home with a new baby, therefore reducing the risk of post-natal depression.
AQUANATAL CLASSES: Exercising in water is ideal for pregnant women as the buoyancy of water makes the body lighter thus allowing more exercise with less strain. Aileen Convery, a former Olympic swimmer, chartered physiotherapist and mother-of-one, runs one-hour aquanatal classes in the National Aquatic Centre, Abbotstown, Dublin. She believes aquanatal classes can ease lower back pain, reduce fluid retention, improve general posture, co-ordination and balance and boost sleep.
She also does the all-important pelvis floor exercises with her mums-to-be. "One in four women have trouble with incontinence after giving birth so learning how to exercise the pelvis floor muscles during pregnancy is crucial," says Convery.
There has also been some research which suggests water-based exercises as a treatment for pregnancy-related oedema (swelling due to fluid retention).
Convery believes that many women are less fit going into their pregnancy nowadays so there is greater incentive to become fit while pregnant by attending special pregnancy classes. "Aquanatal is more active than yoga or Pilates. It is less mentally challenging. You are relaxing by doing rather than by thinking," says Convery.
Pregnant mums in search of good aquanatal classes should opt for classes run by physiotherapists or midwives or preferably both.
Antenatal exercise classes should not be started until 20 weeks into the pregnancy. Pregnant women should also avoid jacuzzis and hot tubs.
Contact the Irish Society of Chartered Physiotherapists for details of aquanatal classes run by physiotherapists. Tel: 01 4022148.
YOGA IN PREGNANCY: Within the huge upsurge of interest in yoga has come an increased availability of yoga classes for pregnant women. And while pregnant women don't necessarily have to attend yoga classes specifically geared towards pregnancy, the need to opt out of postures during regular classes can become boring unless the yoga teacher can encourage the pregnant participants to do other postures during this time. Also generally speaking, there is a more nurturing environment in yoga for pregnancy classes.
Sighle McDonnell gives yoga for pregnancy classes in Killiney, Co Dublin. She believes yoga can prepare women for natural labour.
"I have been a birthing partner many times and I have seen women using breathing techniques and movements together very successfully so that they don't need any intervention whatsoever," she explains.
Certain yoga postures can also help alleviate pain from leg cramps during pregnancy and reduce the chances of getting pregnancy-related varicose veins. Other yoga stretches strengthen the pelvis and back while also encouraging women to maintain postures which protect their spine during pregnancy.
"A lot of women who come to my classes are busy in work and are afraid of expressing how they feel during their pregnancy in the workplace. During the two-hour class we have about 20 minutes in which we talk. We look at the fears of women during pregnancy and this helps mothers-to-be to relax, express their vulnerabilities and feel they have been listened to."
Generally speaking, women should not start yoga classes until they are 16 weeks pregnant. Many women wait until they are 20 weeks pregnant. It is always important to check out the credentials of the yoga teacher and ensure she has experience teaching yoga to pregnant women before signing up to a series of classes. Contact the Yoga Federation of Ireland for details of yoga during pregnancy classes. Tel: 01 2857963 or email yfi@eircom.net
PILATES IN PREGNANCY: "Pilates helps pregnant women deal with the physical changes during pregnancy and adjust their bodies to cope better," says Lesley-Anne Ross, a chartered physiotherapist who has been running Pilates for pregnancy classes for two years now from the Dublin Pilates Studio in Ranelagh.
Specifically, Pilates focuses on the abdominal muscles and pelvis floor muscles, teaching women how to support the weight of the baby while protecting their lower back and pelvis. "Classical Pilates is not suitable during pregnancy at all. And because you can't lie on your back during pregnancy, all the work we do is on all fours and on your side. We also use physiotherapy balls for sitting and balancing work," adds Ross.
As with yoga and aquanatal, Pilates during pregnancy classes should begin at about 20 weeks. The main differences between Pilates and yoga is that Pilates aims for stability rather than flexibility and focuses solely on the body, leaving the emotional and spiritual aspects to other disciplines.
See www.bodycontrol.co.uk for a list of registered teachers of Pilates.
PSYCHOLOGICAL PREPARATION FOR CHILDBIRTH: Childbirth is a profound rite of passage which women and their partners have to prepare for, according to Krysia Rybaczuk, one of 10 mentors trained in the Birthing From Within (BFW) approach in Ireland. The approach was founded in the US by midwife and mother Pam England.
Those who attend BFW classes are encouraged to reclaim the spiritual, emotional and psychological awareness needed to fully experience birth. They do this through explorative creative expression (known as birth arts) and learning about the pain coping mindset.
"We don't teach specific techniques that you have to learn and remember but we do talk about coping with pain.
"A lot of antenatal classes teach you obstetrical information that you may or may not remember when you are in labour.
"But we look at learning things intuitively, learning to birth in awareness and being present in the moment," says Rybaczuk.
"Giving birth is a journey of self discovery. It's about getting to know your own breathing patterns when you are relaxed, upset and moving.
"We do quite a lot of work with the voice. If you are confident about hearing your own voice and making sounds, you won't be thrown by the sounds you make in labour.
"We also look at pain-relieving drugs and as our approach is not outcome based, we encourage mothers to stay with the birthing experience and not suddenly switch off if they choose to have an epidural.
"No-one can control their own birth but they can influence it," adds Rybaczuk.
See www.birthingfromwithin.com for contact details of Irish mentors on the Birthing From Within programme.