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Pregnancy Exercise Dos and Don’ts: Staying Fit and Safe

Dr. Kirsten Foullong
January 28, 2025
Pregnant woman doing yoga outdoors, symbolizing safe and beneficial exercises for pregnancy.

Pregnancy is a time of immense change for your body, but staying active can help you feel strong, energized, and prepared for the journey ahead. While exercise during pregnancy offers numerous benefits, it’s essential to adapt your routine to prioritize safety for both you and your baby.

At Pinnacle Chiropractic, we know that natural, holistic care—including mindful movement—is a key part of a healthy pregnancy. Let’s explore the dos and don’ts of pregnancy exercise, safe and beneficial options, and how regular activity can prepare you for labor and delivery.

Why Exercise During Pregnancy Is Important

Staying active during pregnancy benefits your body, mind, and baby in profound ways:

  • Boosts Energy Levels: Gentle exercise can combat fatigue and help you stay energized throughout the day.
  • Eases Pregnancy Discomfort: Regular movement reduces back pain, improves posture, and relieves swelling.
  • Supports Mental Well-Being: Exercise releases endorphins, helping to manage stress and improve mood.
  • Prepares for Labor and Delivery: Building strength and flexibility can make labor smoother and recovery faster.
  • Improves Sleep Quality: Physical activity can help regulate sleep patterns, even during the later stages of pregnancy.

Exercise Dos: Safe and Beneficial Activities

The key to exercising during pregnancy is focusing on low-impact, moderate-intensity activities that align with your body’s changing needs.

1. Prenatal Yoga

  • Why It’s Great: Prenatal yoga improves flexibility, strengthens key muscle groups, and enhances relaxation techniques for labor.
  • Pro Tip: Look for classes designed specifically for pregnancy to ensure poses are safe and adapted to your needs.

2. Walking

  • Why It’s Great: Walking is a simple, low-impact way to stay active throughout all three trimesters.
  • Pro Tip: Wear supportive shoes and choose flat, even surfaces to reduce strain on your joints.

3. Swimming or Water Aerobics

  • Why It’s Great: Water supports your weight, relieving joint pressure and making it easier to move. Swimming is excellent for improving circulation and reducing swelling.

4. Strength Training with Modifications

  • Why It’s Great: Light to moderate weightlifting helps build endurance and maintain muscle tone for labor.
  • Pro Tip: Avoid heavy lifting or exercises that strain your back or core; focus on controlled movements.

5. Pelvic Floor Exercises

  • Why It’s Great: Strengthening the pelvic floor with exercises like Kegels helps prepare for childbirth and reduces postpartum recovery time.

6. Stretching and Mobility Work

  • Why It’s Great: Gentle stretching eases tension in your lower back, hips, and shoulders, which are common areas of discomfort during pregnancy.

Exercise Don’ts: Activities to Avoid

While staying active is important, certain activities pose risks during pregnancy and should be avoided.

1. High-Impact or Contact Sports

  • Examples: Basketball, soccer, skiing, or horseback riding.
  • Why Avoid: These activities increase the risk of falls or abdominal trauma.

2. Excessive Core Workouts

  • Examples: Crunches, sit-ups, or planks.
  • Why Avoid: These can strain your abdominal muscles, especially as your belly grows. Instead, opt for gentle core-strengthening exercises approved for pregnancy.

3. Hot Yoga or High-Intensity Classes

  • Why Avoid: Overheating can be dangerous during pregnancy. Stick to low-impact, temperature-controlled environments.

4. Heavy Lifting

  • Why Avoid: Lifting heavy weights can strain your back and pelvic floor, which are already under additional stress during pregnancy.

5. Lying Flat on Your Back After the First Trimester

  • Why Avoid: This position can reduce blood flow to your baby and make you feel lightheaded. Instead, modify exercises to a seated or side-lying position.

Tips for Staying Safe While Exercising

Listen to Your Body

Pregnancy isn’t the time to push through pain or exhaustion. If something doesn’t feel right, stop immediately and consult your healthcare provider.

Stay Hydrated

Drink plenty of water before, during, and after your workouts to avoid dehydration.

Avoid Overheating

Choose cool environments and wear breathable, moisture-wicking clothing to stay comfortable.

Warm Up and Cool Down

Take time to ease into and out of your workouts with gentle stretching to prevent injury and reduce soreness.

Exercises for Labor Preparation

Movement can be a powerful tool to prepare your body for labor and delivery. Here are some exercises to incorporate into your routine:

1. Squats

  • How They Help: Strengthen your legs and open your pelvis, which can help during labor.
  • Tip: Use a wall or chair for balance and focus on controlled movements.

2. Pelvic Tilts

  • How They Help: Relieve back pain and strengthen your lower back.
  • Tip: Perform these on all fours or while sitting on an exercise ball.

3. Hip Circles

  • How They Help: Loosen tight hips and encourage proper alignment of your pelvis.
  • Tip: Use a birthing ball to perform gentle, circular motions with your hips.

The Holistic Approach to a Healthy Pregnancy

In addition to exercise, incorporating prenatal chiropractic care into your routine can help you stay aligned, relieve tension, and prepare your body for labor. At Pinnacle Chiropractic, we specialize in the Webster Technique, which is designed to optimize pelvic alignment for a smoother pregnancy and delivery.

Combining chiropractic care with safe, mindful exercise creates a foundation for a healthy pregnancy and a joyful postpartum recovery.

Ready to Stay Active and Feel Your Best?

Pregnancy is a time to honor and support your body with intentional movement and care. Whether you’re exploring prenatal yoga or seeking relief from aches and pains, we’re here to help you every step of the way.

Contact Pinnacle Chiropractic today to learn more about how chiropractic care can complement your fitness journey during pregnancy. Together, we’ll help you reach your Pinnacle Potential!

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I’ve now become a patient of theirs too, and I hope to start my other two children there as well
My 10 month old has been delayed on her gross motor skills. At her 6 month checkup, her pediatrician recommended she get evaluated for PT. In her case, I felt like she needed more that just PT to get caught up. I’ve heard so many people speak highly of chiropractic care for kids, I thought we’d give it a try. I can’t remember how I came across Pinnacle (might have been on Instagram because they have a lot of helpful posts). But anyway, I called and setup the first couple appointments for intake and scans. The entire staff is super friendly. Dr. Matt listened very well to what was going on with my daughter and we came up with 3 goals for her to hopefully meet with 9 weeks of adjustments (2x/week). The afternoon after her 2nd adjustment, she literally reached 2 of her goals. I almost couldn’t believe it. I realize it could have just been a coincidence but it’s just too close to happening right after the adjustments for me to assume that. She’s had about 10 adjustments total now, and she is catching up on other gross motor skills. Because she is a baby, her adjustments are quite gentle. There’s no cracking or popping involved. I’ve now become a patient of theirs too, and I hope to start my other two children there as well!
Pinnacle's office was open and welcoming—both the environment and the staff. The intake and evaluation process was simple and very well explained.
Our Pinnacle journey started over 3 years ago with our daughter and we've never been more at peace with our decision to get her evaluated at Pinnacle. We brought our 6 week old into the office for an array of struggles/issues after being told to "wait it out" by her doctor. Pinnacle's office was open and welcoming—both the environment and the staff. The intake and evaluation process was simple and very well explained. Pinnacle was able to pinpoint exactly what our daughter needed and develop a care plan to help her reach the wellness goals we set for her as a team. Once she achieved those goals, they continued to give us professional recommendations paired with regular adjustments to support her throughout her growth and development. Now, our entire family is adjusted consistently, including our newest addition since birth. It was the best decision we've ever made for both of our children, and now ourselves.
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