Chpregnancy main page

Exercise

Being pregnant day after day for nine months is an exercise routine in its own right that can simply wear the fittest of people out. As the months pass just being pregnant can become more and more difficult the heavier you get. There are ways however to promote good health through exercise for fitness to lift those energy levels up. By applying regular Chinese yoga (chi gong) exercise methods you could dramatically improve strength, flexibility and enhance energy levels in general.

Simple chi gong exercise during pregnancy can have great benefit for mother and baby if done regularly exercise can help:

1. improve coordination and body movement awareness as the body changes
2. improve posture and overall strength thus a tendency to have less back problems, hip pain and pelvic discomfort
3. increase the chance of developing a larger placenta to benefit the baby through having a possible improved nutrient supply
4. improve mood because feel good endorphins are released into the body during exercise
5. develop deeper and more controlled breathing patterns to improve oxygen intake and carbon dioxide expulsion.
6. improve pelvic floor muscles to prevent any chance of a prolapsed uterus/anus or incontinence
7. improve stamina and endurance levels for when baby comes
8. improve bowl movement, which could be slower during pregnancy
9. reduce the chance of having a caesarian section or episiotomy
10. reduce the chance of varicose veins because of improved circulation
    

Chi gong exercise routine (standing)

Please note: a full study of different pelvic floor exercises are explained in the chipregnancy book and DVD.
The exercises in the Chipregnancy book and film are shown standing and sitting, each set has been produce to carefully target key areas that affect the body during pregnancy without being load bearing on the pelvis and joints or excessively wearing out the exerciser, the exercises are aimed at adding flexibility and strengthening the joints, ligaments and tendons without having to bend or twist the waist.
This is useful because during pregnancy hormones are released that relax the tendons and joints, these hormones are primarily aimed at the pelvic ligaments, to relax the pelvis and prepare it for the birthing process. The exercises if practiced correctly also allow you to keep the pelvic floor muscle in good shape through correct breathing and posture during the gentle flowing movements.

The Chipregnancy chi gong routines are a way to access controlled focused movement with coordinated breathing to develop a holistic conditioned reflex.
The exercise routines should be practiced with an inner smile and if your movement and breathing patterns are not exactly the same as shown do not worry simply because you will still be performing exercises, breath and a focused mind all together which is the essence of the yijinjing chi gong exercise.

Chi gong routines (Chi = natural energy or breath energy - Gong = working with)
The chi gong exercise routines taught in the Chipregnancy programme are slow, rhythmic and simple to perform. The routines can be practiced in small or large spaces, indoors or outside depending on the weather and how you feel.

Exercise concepts
The concept of Chipregnancy exercise does not emphasize losing weight or building muscle mass but is focused on general fitness levels and to promote baby bonding holistically.

• Exercise can be forbidden
  
• Exercise is strictly forbidden in some situations because it can damage the pregnancy, if in doubt seek advice from your clinical care adviser. It is strongly advised not to exercise if you have:
  
• High blood pressure caused by being pregnant (pregnancy-induced hypertension).
  
• Waters have broken early (pre-term rupture of the membranes).
  
• Heart disease.
  
• Twins etc (Multiple pregnancy).
  
• The end of the cervical canal opens too early in the pregnancy (incompetent cervix).
  
• Persistent vaginal bleeding in the second and third trimester.
  
• Anemia.
  
• Pre-term labour in this or any previous pregnancy.
  
• Intra-uterine growth retardation.
  
  
• Warning symptoms
  
• During your exercise routine if any of the symptoms below are suddenly present, stop immediately and contact your midwife or doctor:
  
• Excessive fatigue.
  
• Shortness of breath.
  
• Dizziness.
  
• Feeling faint.
  
• Vaginal bleeding.
  
• Contractions.
  
• Foetal movements are absent (although babies tend to be quiet during exercise routines).

Sensible exercise
When exercising during pregnancy it is sensible not to over exercise and exhaust yourself through excessive movement simply because your body needs a certain amount of energy for change, growth and as a reserve. This makes the Chipregnancy routines invaluable because chi gong is well known for it’s energy promoting and meditational properties that invoke feelings of mental and physical relaxation.

Whilst exercising stick to these guidelines:
Slow down your exercise if you cannot comfortably hold a general conversation.
Take regular sips of water, keep hydrated.
Do not practice any contact sports.
Stay reasonably cool at all times.
Avoid any exercise that has you laying on your back because the weight of the foetus can lay on the main artery that is in the centre of the body, pushing it against the spine. This can be dangerous because it impedes central blood flow to the uterus and the body in general.

Pregnancy study in China (other pregnancy research)

Study using 196 pregnant women before and after chi gong exercise found that the heart rate of the foetus either slowed or increased with any congestion in the mothers breathing alleviated and the blood vessels in the mother's limbs becoming dilated. Chi gong may contribute to natural labour as observations show that women who practice chi gong before they give birth do not tend to suffer from difficult or premature labour. This is because abdominal respiration diaphragmatic function is improved this has a massage effect on the organs in the viscera which could increase blood circulation around the body and to the foetus, the muscles of the diaphragm also become stronger and are more within the control of the mother during labour improving the chance of being able to give a good strong push at the right time.

more tai chi - chi gong research

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