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Expert Q&A
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| By Sandra Grenier Prenatal Fitness Instructor | ||
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I have an aunt who is very interested in doing some exercises in the swimming pool. Unfortunately, she does not have a lot of money to pay for prenatal aquatics courses. It would be extremely helpful if someone could suggest some exercises for her to do that are not harmful to the baby, as well as point out anything that a pregnant mother should be concerned with when doing activity in the pool. We would greatly appreciate any suggestions you have. - Rosalie, Montreal"
Swimming, walking and jogging are safe cardiovascular exercises in the water. The water depth should be between the navel and nipple for proper body mechanics. Any exercises that can be done on land (standing) can be done in the water. Leg kicks, arm circles, pushing and pulling the water can provide strength training for the muscles.
To stretch the back, stand with your back against the pool wall. Press the lower back against the wall and pull the baby in toward the spine. Shoulder rolls will help to loosen tight muscles caused by the enlarging breasts.
The only thing that could harm the baby is holding her breath. Twisting movements may be uncomfortable."