Pregnancy Modifications:
We do not recommend beginning barre, tap n’ pow{h}er, or any type of fitness routine while pregnant; as you should hold a strong understanding of the methods prior, so you will be able to understand how to modify from the start of your pregnancy.
New clients must have a doctors note in order to practice while expecting at our studio. No exceptions. Our #1 goal is safety for you and baby!
Provided the above applies, we are very enthusiastic about training prenatal women and have seen many clients all the way throughout their pregnancy, including many of our instructors. There are, however, modifications we must enforce while a client is expecting.
It is of utmost importance that you don’t overstretch, as Relaxin, a protein hormone present in the body from conception, will allow loosening beyond what is useful for ones limbs, hips, and joints.
In order to avoid injuries such as Diastasis– the separation of parts of the body that are normally joined together- such as the separation of certain abdominal muscles during pregnancy- we ask that you abide by the following in order to keep you and baby safe.
Modifications for barre n’ pow{h}er classes:
As soon as the belly expands, women should never flex the spine. This puts unnecessary pressure on the abdominal muscles and can create separation rather than keeping the abs strong; therefore, from the time you learn of your pregnancy, we will no longer have you practicing: Roundback.
Round back is flexion of the spine. It is more effective to sit in Flat back and focus on the isometric contraction and lift of lower abdominals, including the pelvic floor. It is critical whenever practicing Flat back that the pelvis remains untucked and neutral.
Prenatal Flatback will exclude both legs extended, moving and especially lifting. Single legwork is acceptable; however, we feel it is best to completely keep the movement out of the legs and solely concentrate on lifting the pelvic floor. The use of a playground ball between the knees as well as accepting proper weight distribution in extremely effective and still very challenging.
Elimination of C-Curve and Superwoman: Good alternatives are our posturing called Reaching In to Neutral Spine Stretch. Planking in a tabletop position is also a wonderful and safe modification to C-Curve. It’s important to build strength while being gentle to the ever expanding abdomen during pregnancy.
Rather than trying to maintain a parallel position during Foldover, you may practice a modified position so the weight from the beautiful growing belly does not lead to injury.
Finally, we feel it’s best to avoid any tucking/scooping of the pelvis whatsoever. Positions that call for a scooped pelvis (to remain safe during the exercise) are:
Knee Dancing on Diagonal: Please choose to practice this technique with shoulders directly placed over hips.
Waterski: A great alternative is High Narrow V.
Modifications for tap n’ pow{h}er classes:
Clients should consult with their physician about the appropriate acceptable heart heart rate and is encouraged to wear a heart rate monitor while practicing. It’s also encouraged to move at half speed during the Energy (cardio) portions of class.
Rather than Superwoman, clients should choose to stretch the spine by rounding into cat back and then coming into neutral and enjoying a hip opening a wide childlike posture.
During the Glow portion of class, it is encouraged to practice slowly and hold modifications during plank and down dog. Remember that a wide childlike posture is an amazing way to stretch and alleviate tension from the hips and low back.
Abdominal work during the Radiate {core} portion of class should be done on the forearms. You may choose to stretch during this section as well.
Supine (lying on the back) stretches during the Gratitude section should be practiced seated. See your instructor for clarification.
Release to Peace should be practiced lying in a fetal pose on the right side body or in wide childlike posture.
Congratulations on your pregnancy!