Women who exercise during pregnancy will be more balanced and will cope more easily with the emotional and physiological changes of pregnancy. There are many positive effects attributed to exercise, such as: better body image, higher self-esteem, better quality sleep and increased energy levels.

Increasing body weight and a bulging uterus change the body’s center of gravity, thereby increasing the load on the lumbar spine, and pre-pregnancy spine complaints may increase. For a while, the body’s static load and the balance of the trunk muscles and shoulder girdle muscles are also upset. With individualized exercises and manual treatments, these complaints can be decreased and eliminated. As a result of hormonal changes, edema and varicose veins can appear all over the body, so it is necessary to support lymphatic and venous circulation by walking, light, non-stressful forms of exercise (maternity physiotherapy, yoga, pilates, subaqualis exercises, easy trips, certain dances), circulation-improving physiotherapy exercises, and occasionally lymphatic massage (in the 2nd and 3rd trimesters). Hormonal changes also loosen the joints and ligaments, as the whole body can only prepare for an easy, unobstructed birth month after month. The arches of the feet are also subject to considerable stress and tissue laxity, so it is extremely important to perform regular arch and stability exercises.

Pregnancy-specific exercises for the pelvic floor muscles also play an important role for expectant mothers. In addition to physiotherapy and manual treatments, breathing techniques, relaxation techniques, father’s class and learning massage are also elements of maternity exercise.

Physiotherapy plays a role in experiencing a harmonious, conscious and fearless pregnancy. As a physiotherapist, I know birthing alternatives, I provide physical and psychological preparation for childbirth and faster regeneration after childbirth. Here I would like to point out that trainers with birth preparation, musculoskeletal problems, and exercise therapists who do not have physiotherapist qualifications will not notice the possible dangers and cannot assume health responsibility.

Prohibited movements during pregnancy:

• Traditional abdominal muscle strengthening, full sit-up
• Exercises performed with a long load arm (with an extended lower limb) started from below
• Sports involving high-impacts, jumping and shaking, such as: running, riding, aerobics
• Avoid fatigue and overload – reduced intensity!

Start of physiotherapy:

• Recommended from the 12th week of pregnancy
• for which the written recommendation of an obstetrician-gynecologist is required