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How Hard & How Much to Train During/After Pregnancy in Crossfit and Lifting (featuring Dr. Brooke Miller)
Manage episode 312687207 series 3241766
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Full episode notes can be found at www.themilitaryworkingmom.com/episode018
PRENATAL
While training during pregnancy your body is undergoing many changes…I mean besides the watermelon that is in your tummy. Your center of gravity is changing, your joints are loose, your balance may not be the same, and you may become winded or dizzy from lack of breath due to your little one pushing up on your lungs.
How to train safely while pregnant
Stick to the 3Ps
No peeing your pants
No pressure in your vagina
No pain anywhere
If you are experiencing any of these signals it is a sign you are doing too much and may be doing harm to YOUR body; weakening your pelvic floor, separating the tissues in your abdomen forming diastasis recti, and straining your ligaments or muscles.
Decrease your lifts to 60-70% of your 1rep max
- This will avoid excess pressure building in your pelvic floor or abdomen.
- Protects the joints from too much stress
Can I continue to Lift?
The bigger you become the more you will limit the motions you can do safely. The BIG rule is: If you may hurt your stomach, then it should be erased from your board. (i.e. box jumps, rope climbs, high rings, etc.)
Kipping should also start to me taken away from your routine as you need to minimize the arching and crunching of your belly/muscles and start to focus on stabilization in your core muscles. Bring out the bands and do strict pull ups in their place. (also, no hollow holds)
For all other moves, if you start to pee, its out.
POSTPARTUM
When to start training?
Day 1!
As soon as you feel able to get up to move, you can begin a “controlled return to walk” If you are pregnant right now you are probably thinking…”what do you mean walk? That’s too simple.” Just save this podcast episode and listen to it once you have had your little one and have to get someone to push you off the couch as you can’t use your core on your own.
- Exercises
- Single Leg Stability (standing from a chair)
- Core Strength (Hip bridges)
- Hip Strength (Clam shells)
- Ab Control (Cat-Cow)
- Pelvic Floor Integrity (Kegels & Breathing)
- Start strength training with your baby
- Lunges
- Squats
- Deal Lifts
MEET BROOKE
Dr Brooke Miller, PT, DPT, OCS is a physical therapist and owner of PeakRx Therapy, a women’s health and sports medicine practice. Prior to opening her own practice, Brooke started working as a physical therapist 8 years ago treating active adults. She became pregnant and as a lifetime athlete, and crossfitter felt lost and under-served during her pregnancy and postpartum experience. Due to experiencing pelvic floor dysfunction herself with little to no guidance, Brooke quit her job, opened PeakRx and dove head first into helping active women bridge the gap between pelvic floor dysfunction and performance in the gym, on the court and in life.
Follow Brooke Online
Website: www.peakrxtherapy.com
IG: dr_brookemiller
Facebook: *@peakrxtherapy *
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