Episode 34: Emily Bliss – Pregnancy 101 from a Physical Therapist
by Nikki Parnell — November 27, 2020
This week we talk with our trusty women’s health physical therapist, Emily Bliss! You might remember her from episode 3 where she gave us the low down on how to return to running postpartum. This time it’s all about practical ways to tackle pregnancy – including her favorite strength exercises, the importance of coordinating our breathing with exercise, how we can train our pelvic floor muscles, and what to watch out for during pregnancy.
For strength training while pregnant, Emily’s first rule is to keep it basic. You don’t have to make a complicated routine to see great benefits. Pick a few exercises that target several muscle groups and do them when you can – every other day, 2 times a week, it’ll all make a difference. Her favorites are squats, lunges, band walks, bridging, side planks, bird dip and bird dog (see her pregnancy exercises sheet in the show notes below for pictures of some of these and tune into the episode for some audio guidance). Steer clear (at least for a while) from ab specific exercises like planks and sit ups that tend to be harsh and put too much force through our abdominals which can make our separation worse.
We talk a lot about breathing, which sounds like such a simple thing but it is so important in managing the pressure in our bodies especially when pregnant. We often hold our breath to gain stability but the pressure from holding our breath has to push out somewhere and often that is through our abdominals (creates doming) or our bladder (increases urinary incontinence). A couple tips: coordinate breath with pelvic floor contractions, “blow before you go” (exhale during exertion), breathe your baby out when it comes time for birth!
Emily gives some great information on how we can improve the strength of our pelvic floor with training – during and after pregnancy! She explains how to do a kegel, how to start strengthening by doing quick contractions in sets of 10, over time building endurance by holding a maximal contraction for a couple seconds and eventually holding submaximal contractions over a long period of time (like when running so as not to leak). Train up and relax between contractions because you can end up leaking from a pelvic floor that is too tight as well!
Emily touches on many other components of pregnancy and tips for getting through like belly band recommendations, KT tape and things to watch out for. She also gives us a little refresher on getting back to strength and running after baby (see her Return to Run Protocol and her Run Ready Checklist below – both are super valuable resources)! She also is a run coach and loves helping mamas keep doing what they love to do. She’s offering 30% off her coaching or training plans to Run Hard Mom Hard listeners! Read more in the show notes below!
We hope you enjoy this episode and come back to it anytime you need this kind of information! Don’t forget to subscribe and share with your mom friends! Thank you!
**Big thanks to our sponsor this week, Cure Hydration! Cure is an organic electrolyte drink mix made with organic coconut water and pink Himalayan salt designed to help you recover from hard workouts, late nights, travel or illness. Cure has 4x the electrolytes of normal sports drinks but it has no added sugar, it’s vegan, non-GMO and gluten free! Go to curehydration.com and use code RUNHARD20 for 20% off your first order!**
Show Notes:
Find Emily on Instagram
Email Emily with ANY questions or consult with her about run coaching or a customized training plan: emily@mumsontherunusa.com. Mention the code RunHardMomHard30 for 30% off your first three months or a training plan for a specific goal or race you want to do!
Go to her website for more great resources: mumsontherunusa.com
Check out Emily’s:Return to Run ProtocolRun Ready ChecklistPregnancy Exercises
Check out Emily’s:
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