- Speaker #0
Welcome to the Deep Dive. Today we're plunging into a really transformative topic, exercise during pregnancy. We've got some great insights here from a conversation with Caroline Berger-DeFemi. She's a certified Marithi Pilates instructor and a prenatal movement specialist.
- Speaker #1
Right.
- Speaker #0
And we really want to understand what it takes to exercise safely, effectively, you know, throughout the whole pregnancy.
- Speaker #1
Yeah. And our sources really stress how much the body changes physically, emotionally, it means that, well, a standard approach to exercise just doesn't cut it. What I find really interesting is Caroline's core message. She talks about prenatal exercise, not just as like fitness, but more as a form of actual care. It's like actively supporting the body through all these incredible changes, nurturing through movement, basically.
- Speaker #0
I like that, nurturing through movement. And that really makes this relevant, doesn't it? Yeah. Whether you're expecting now or maybe planning to or... Honestly, even if you're just fascinated by what the human body can do. Absolutely. So we're going to trip and unpack the specifics, you know, the adaptations needed. But keep it clear, less jargon, more practical stuff you can actually use. Good plan. Okay, so let's start with the big picture. Yeah. Pregnancy isn't just, you know, a bump growing. It's like a massive internal and external renovation project.
- Speaker #1
That's a good way to put it. It really is profound. We're talking major shifts in. Hormones, breathing, circulation, even your posture changes quite dramatically.
- Speaker #0
These aren't small adjustments then.
- Speaker #1
No, not at all. They're fundamental. And that's precisely why exercise needs such careful tailoring. You can't just push through using standard fitness ideas.
- Speaker #0
Right. Carolyn gives some good examples. Like in the first trimester, that hormone relaxin starts to kick in.
- Speaker #1
Increases ligament laxity.
- Speaker #0
Yeah, makes your joints, well, more vulnerable. Right. And then later, say in the third trimester, just lying flat on your back. that can cause issues.
- Speaker #1
Yeah, hypotension, low blood pressure. It really highlights that modifications aren't just optional extras. They are absolutely essential for safety.
- Speaker #0
Okay, so essential modifications. How does this actually play out in terms of exercises for each stage?
- Speaker #1
Well, that leads us right into the trimester-specific adaptations, which Carolyn lays out really nicely. She starts with the first trimester, describing it as a time to protect and appease.
- Speaker #0
Protect and appease. I like that framing. Makes total sense when your body's just starting this huge shift. So what kind of movements fit that idea?
- Speaker #1
The focus is really on gentle strengthening. Think about supporting the back and the front of the body. Caroline mentioned some specific reformer exercises using the box. Things like back rowing prep. It's a supported pulling motion and front rowing prep. They help build some strength, but without... you know putting too much strain on anything gentle support exactly yeah and she also mentions the side series which targets the rotator cuff muscles in the shoulder good for stability and didn't you mention something about cat stretch on the reformer too in the hands and knees position yes quadruped it's a really lovely way to get the spine moving gently using all the springs and the platform gives a lot of support feel safe very and as she points out Just changing positions regularly is important, too. Good for comfort, good for circulation, especially early on.
- Speaker #0
Makes sense. Keep things flowing. Now, she also mentioned something about the jump board. Footwork while lying on your side.
- Speaker #1
Yeah, that's a great option. Low impact, gets the legs moving, helps with circulation. And she noted it's good for the second and third trimesters, too, actually.
- Speaker #0
Versatile, then.
- Speaker #1
And another simple but really smart modification for that first trimester, take off the shoulder rests on the reformer.
- Speaker #0
Oh, why is that?
- Speaker #1
Just creates a bit more space, you know, across the chest, upper back, as things start to shift and change shape.
- Speaker #0
Ah, okay. Creating room. That makes sense. And the seated mermaid on the box. That sounds quite nice.
- Speaker #1
It is. It's excellent for a gentle side stretch, helps release tension that can build up in the lower back, and again, promotes good circulation.
- Speaker #0
So the Reformer sounds like a really useful tool here.
- Speaker #1
Hugely adaptable for prenatal work. And yeah, she did hint there's more to discuss later, like bringing in the Cadillac and the Edge, maybe?
- Speaker #0
Ooh, looking forward to that. Okay, so first trimester, protect, appease, gentle support. What happens when we move into the second trimester?
- Speaker #1
Right, so the focus shifts. Caroline's framework calls the second trimester the time to stabilize and strengthen.
- Speaker #0
Okay, stabilize and strengthen. Why the shift?
- Speaker #1
Well, this is typically when the baby bump becomes more noticeable and your center of gravity really starts to shift. maintaining stability becomes much more of a priority.
- Speaker #0
That makes perfect sense. You feel a bit less steady on your feet, maybe.
- Speaker #1
Exactly. So exercises need to reflect that.
- Speaker #0
Like what, for example?
- Speaker #1
She mentioned things like the standing arm series. You could use the Cadillac for that, or even just a chair nearby for a bit of leg support.
- Speaker #0
So you're strengthening, but also working on balance.
- Speaker #1
Precisely. Engaging the core stability while standing. And just general balance work, done carefully, of course, is really beneficial for adapting to that changing weight distribution.
- Speaker #0
Got it. OK, fast forward to the third trimester. Things can start feeling, well, heavier, right? More challenging physically.
- Speaker #1
Definitely. So the focus shifts again. The goal now is primarily to relieve and support mobility.
- Speaker #0
Relieve and support mobility. So less about pushing strength in.
- Speaker #1
Much more about finding comfort and maintaining movement as the baby grows and puts more pressure on everything. Joints, back, pelvis.
- Speaker #0
What kinds of things help with that?
- Speaker #1
Examples might include footwork on the Pilates chair, which can be done seated or standing with support. Mobility exercises using something like a stability ball can feel really good. Or using the spine supporter for gentle back extension and release.
- Speaker #0
So lots of tools to help find comfortable ways to move.
- Speaker #1
Exactly. It really underscores that each trimester needs its own thoughtful approach, considering both the physical changes and the emotional needs, too.
- Speaker #0
Absolutely. It's not just muscles and bones. Now, you touched on breathing earlier. And Caroline really emphasized its importance. Why is breath such a big deal in prenatal exercise?
- Speaker #1
Oh, it's critical. If you think about the physiology, as the uterus grows upwards, it physically pushes against the diaphragm.
- Speaker #0
Main breathing muscle.
- Speaker #1
Right. So that limits how much your lungs can expand downwards. But at the same time, your body actually needs more oxygen during pregnancy, about 20% more.
- Speaker #0
Wow. 20%. That's significant. So less space, but more demand. How does Pilates breathing help?
- Speaker #1
Well, Pilates teaches what's called lateral thoracic breathing. Okay. The focus is on expanding the rib cage out to the sides rather than just forwards or downwards where things are getting crowded.
- Speaker #0
Oh, so you're breathing into the space you still have.
- Speaker #1
Exactly. It allows for deeper, more efficient breaths without squashing the baby or feeling restricted. It really becomes a vital tool, you know, for navigating those physical changes.
- Speaker #0
That makes so much sense. Creating space laterally. Caroline gave an example. Coordinating breath with arm movements while seated. How does that work?
- Speaker #1
Even with a simple movement like raising your arms, if you coordinate the effort, say, the lifting part with your exhale, it helps engage those deep core muscles naturally, supporting your posture. And focusing on that full sideways breath ensures you're getting the oxygen you need. It becomes, like she said, an essential tool for adapting.
- Speaker #0
Okay, adapted movements, mindful breathing. Got it. But pregnancy also comes with specific risks we need to be aware of during exercise, right? Yeah. What did Caroline highlight?
- Speaker #1
Yes, absolutely crucial. She pointed out three main ones to monitor carefully. First is diastasis recti.
- Speaker #0
The separation of the abs.
- Speaker #1
Exactly. The six-pack muscles separating along the midline. So it's really important to avoid exercises that cause too much forward bending of the trunk, like traditional crunches. They can make it worse.
- Speaker #0
Right. Protect that midline. Okay. What's number two?
- Speaker #1
Second is vena cava compression syndrome, sometimes called supine hypotension syndrome.
- Speaker #0
The one you mentioned about lying on the back.
- Speaker #1
That's the one. From the second trimester onwards, basically lying flat on your back for too long can compress a major vein, the vena cava that returns blood to the heart.
- Speaker #0
And that causes dizziness.
- Speaker #1
Dizziness, low blood pressure. Yeah. So you really need to limit exercises in that flat on your back position. Modify, prop yourself up or choose different positions.
- Speaker #0
Really important safety point. And the third risk.
- Speaker #1
Pelvic instability. because of the hormones like relaxin and the shifting weight. the joints in the pelvis can become more mobile, sometimes unstable or uncomfortable.
- Speaker #0
So what's the advice there?
- Speaker #1
Caroline stresses favoring symmetrical movements, working both sides of the body evenly, and really focusing on strengthening the deep stabilizers, the transverse abdominis, that deep core muscle, and the pelvic floor. They provide crucial internal support.
- Speaker #0
Deep stability work.
- Speaker #1
Yes. And underpinning all of this is just attentive observation. Really listening to your body signals before, during, and after every session. That awareness is key.
- Speaker #0
Absolutely. Listening to your body, always vital, but maybe even more so then. Now, shifting gears slightly, Caroline also talked about social connection in group prenatal classes. Yeah. Why is that aspect so important?
- Speaker #1
Yeah, this is a really interesting point and maybe sometimes overlooked. Pregnancy can be a time of, well, heightened emotional vulnerability for many. Sure. Being in a group, sharing that journey with others who get it. It creates this sense of community. It helps normalize all the different feelings that come up.
- Speaker #0
Makes you feel less alone.
- Speaker #1
Exactly. It can break that sense of isolation some might feel. And honestly, it builds self-confidence too.
- Speaker #0
That makes total sense. Just knowing others are going through similar things. How can instructors help foster that connection in a class?
- Speaker #1
She suggested some simple but effective things, like just taking a few minutes for verbal check-ins at the start, maybe doing some collective breathing exercises together to create a shared rhythm. And just generally cultivating a really supportive, nonjudgmental atmosphere. Yeah. That positive vibe doesn't just make people want to come back.
- Speaker #0
It helps adherence, yeah.
- Speaker #1
Right. But it also contributes hugely to a more positive overall pregnancy experience. It's holistic.
- Speaker #0
It really sounds like the community aspect is almost as beneficial as the physical movement itself.
- Speaker #1
It can be, yeah.
- Speaker #0
So looking towards the future. What did Caroline see coming down the track for prenatal exercise, especially within Pilates?
- Speaker #1
She highlighted three main trends she sees developing. First, even more personalization. Really tailoring programs to the individual's specific needs, how they're feeling, any conditions they might have, week by week even.
- Speaker #0
Makes sense. Everyone's experience is unique.
- Speaker #1
Second, she sees a more complete integration of all the different pieces of Pilates equipment. Not just relying on the reformer, but bringing in the Cadillac, the chair, which she mentioned, is great for working one side at a time, important for balance. Interesting. Plus things like the spine supporter, arc barrel, the edge, stability balls, using the full toolkit basically for a more adaptable approach.
- Speaker #0
A richer toolbox for instructors. And the third trend.
- Speaker #1
The third is strengthening the dialogue between different professionals. So Pilates instructors talking more with midwives, physiotherapists, doctors. Doctors.
- Speaker #0
Better collaboration.
- Speaker #1
Exactly. Leading to safer, more informed exercise guidance for pregnant people. And she noted, which is nice to hear, that the Merithew approach really aligns well with this holistic, respectful view of the body during pregnancy.
- Speaker #0
That's really encouraging. It sounds like a very thoughtful, evolving field. Well, her insights have been fantastic, really clarifying. Let's maybe try and sum up the key takeaways for you, our listener.
- Speaker #1
Yeah, I think the main thing is that... exercise during pregnancy isn't about pushing yourself in the old ways. It's about being mindful, adaptable, really respecting the huge changes happening. Those trimester specific adaptations we talked about are vital. Focusing on that lateral diaphragmatic breathing is key.
- Speaker #0
Right. The breathing.
- Speaker #1
Being aware of the risks, diastasis recti, vanakava compression, pelvic instability, and modifying accordingly and remembering the power of social support, that sense of community. all contributes.
- Speaker #0
It really does paint a picture of a very supportive, intelligent approach to movement during such a significant time. So as you think about everything we've discussed today, here's maybe a final thought to chew on. How might understanding these intricate adaptations of the pregnant body and the real benefits of this kind of mindful, tailored movement, how might that inform how we think about the body's resilience and the power of specific exercise during other major life stages?
- Speaker #1
That's interesting.
- Speaker #0
You know, what other periods of significant physical transformation, maybe adolescence, menopause, injury recovery, might also benefit from such a nuanced, holistic approach to movement?
- Speaker #1
Definitely some food for thought there.
