Level 3 Award in Pre / Post Natal Exercise Programming Design

Aims of the session Designing a structured element for Pre-natal exercise prescription.

Learning Outcomes By then end of the session the learner should be able to Design a suitable warm-up and cool-down specific for pre-natal client through the three trimesters.

Pre-natal exercise think about the following, Whilst warming-up, what guidance would you offer/instruct for a pregnant woman, Whilst cooling down, what guidance would you offer/instruct for a pregnant woman.

Pre-natal exercise

Pre-natal warm-up / cool-down guidance Start with correct posture whether sitting or standing, Promote exercises that gradually promote circulation, i.e. rhythmic movements, large muscle groups, Warm-ups/cool-downs should be slower and more gradual, at least 10 and up to 15 minutes.

Pre-natal warm-up / cool-down guidance Avoid rotation of the trunk while hips /spine are flexed, Exercise caution while side bending. Avoid sitting with legs straight, Avoid sudden changes in direction, joints are loose, Gentle static stretches within normal joint range,

Pre-natal warm-up / cool-down guidance Stretches held for only 8-10 seconds, due to potential over stretching ligaments, Any stretching done from a stable base, Don’t exercise on their back after the 2nd Trimester, Don’t exercise on their front after the 1st trimester Avoid rapid direction changes, (dizziness/loose joints).

Pre-natal warm-up / cool-down guidance https://www.youtube.com/watch?v=nrpaAfmVzCc

Pre-natal warm-up / cool-down guidance Try and devise a warm-up and cool-down for the following; Trimester 1 Trimester 2 Trimester 3

Pre-natal warm-up / cool-down Some good exercises-first trimester Prayer hands - aims to warm up and mobilise you arms, chest and shoulders

Pre-natal warm-up / cool-down Some good exercises-first trimester Side sweeps - aims to mobilise the legs, spine and upper body

Pre-natal warm-up / cool-down Some good exercises-first trimester Windmill- A wonderfully energetic exercise to awaken your circulation and energy

Pre-natal warm-up / cool-down Some good exercises-first trimester Heel kicks- To warm up your lower body, arms and back and begin to gradually raise your heart rate Add in some other good pulse raising exercises

Pre-natal warm-up / cool-down Some good exercises-Second trimester Knee circles - To mobilize and warm up the knee and ankle joints

Pre-natal warm-up / cool-down Some good exercises-Second trimester Pelvic circles - To mobilize the joints and muscles of the pelvis, legs and lower back. This is a lovely exercise to release lower back discomfort.

Pre-natal warm-up / cool-down Some good exercises-Second trimester Shoulder & arm circles - To release and warm-up the back, arms and wrists which aid circulation, helps reduce swelling in the hands and improve posture

Pre-natal warm-up / cool-down Some good exercises-Second trimester Forward sinking sweep - To warm up your legs, arms and begin to increase your heart rate

Pre-natal warm-up / cool-down Some good exercises-Second trimester Side step open sweep - To mobilize your hip joints and activate your leg, back and arm muscles

Pre-natal warm-up / cool-down Some good exercises-Third trimester Arm floats - A gentle warm up exercises to loosen the wrist and shoulders and neck and encourage circulation to the upper body

Pre-natal warm-up / cool-down Some good exercises-Third trimester Chest wave - This exercise loosens the upper spine and opens up the chest which can become very tight when pregnant

Pre-natal warm-up / cool-down Some good exercises-Third trimester Hip circles - aims to release tight muscles around the hip and pelvis

Pre-natal warm-up / cool-down Some good exercises-Third trimester Hip circles – aims to boost circulation to the muscles in the lower body (legs, calves and ankles), also activates the muscles to prepare for activity or fitness and begins to raise the pulse rate by engaging larger muscle group