QuestionHello, I am going into my 7th month of pregnancy. Prior to pregnancy, I was moderately active averaging 3 workouts per week (aerobic and strength training).
I have been told that in my 3rd tri, I should not stretch by arms high above my head nor lift weights as such. Can you explain the reasoning for this?
AnswerFor those not acclimated to weight training, lifting weights above the head during pregnancy can stress or misalign the facet joints; the joints where one vertebra articulates with its neighbor. In the last trimester and postpartum period, joints are looser and more vulnerable to injury due to pregnancy hormones.
Lifting weights above the head is technically difficult in general. It demands good facilitation of the rotator cuff, adequate range of motion in the shoulder girdle, and stabilization of the rib cage and core musculature. These techniques are more difficult to achieve in pregnancy, especially during the last trimester when the abdominals are oftentimes not strong enough to provide core stability.
Weight training augments both good and poor technique. In my view, women who have excellent lifting technique, and have maintained good core stability throughout pregnancy can safely lift weight above the head. But even here, the weights should be gradually lowered to accommodate the expansion of the belly. Certainly, most women do not have this skill level, and this is why there's a general proscription against this type of lifting.
From a functional point of view, since new-baby care demands almost constant lifting a carrying, preparing the body for this during pregnancy makes sense. Stretching the front of the chest, especially when the humerus, or upper arm bone, is externally rotated, and maintaining strength in the upper back muscles goes a long way to preventing kyphosis, (or too much curve in the upper spine) a common pregnancy problem. Kyphosis inhibits good functioning of the rotator cuff.
The military press, (lifting to a front diagonal) is one of the most important exercises for good lifting and carrying during everyday activities. It mimics the movement of lifting a stack of dishes to a high shelf, and lifting the baby in and out of a crib or car seat. I believe this exercise should be continued as long as possible during pregnancy.
Simply stretching the arms overhead during the last trimester is not considered to be high-risk. In fact, many of these movements allow for good range of motion in the shoulder girdle as well as in the torso and spine.
Exercise prescription is never a one size fits all proposition, even during pregnancy. For more information on strength and core conditioning during pregnancy, go to: http://www.befitmom.com/strength_training.html
