Tuesday, May 02, 2006

Pregnancy Handout Bodybalance!

The following was freely available on the old BTS (USA - Site!) it was there for participants who were pregnant or wanting information about the classes before attending a Les Mills Class.

A guide to safe participation!

Congratulations on your pregnancy and welcome to BODYBALANCE®.

The information contained within should act as a guide only. It will answer questions you may have about BODYBALANCE® and help you safely and comfortably participate throughout the various stages of your pregnancy. It is additional to advice given by your pregnancy doctor or caregiver, and should be discussed with them, should you have any concerns.

Benefits of attending BODYBALANCE® during pregnancy BODYBALANCE® standing strength poses help strengthen your legs, pelvis & lower back.

This helps you more comfortably vary the extra weight of pregnancy.

BODYBALANCE® stretch poses help relieve the muscular tension associated with your changing posture in pregnancy.

BODYBALANCE® Hip Openers, Twists & Forward Bends help relieve the hip, lower back & mid thoracic pains experienced by many pregnant women.

BODYBALANCE® breath focus helps release tension & stress, improve circulation, immune & digestive function & promotes inner calm. It also helps avoid the valsalve manoeuvre (holding breath with exertion). Women report increased energy levels, improved digestion & enhanced body confidence from regular participation in BODYBALANCE®.

BODYBALANCE® really helps you maintain good postural alignment and stability.

Pregnancy precautions

Child’s pose

You must seek clearance from your doctor before commencing BODYBALANCE®.

The guidelines below are general in nature & constant monitoring is recommended.

If cleared, but new to BODYBALANCE®, we advise that you participate with care, especially during weeks 11-14.

Please introduce yourself to the BODYBALANCE® Instructor before class. This will ensure options or modifications to exercises can be given to you when necessary.

Widen your stance when in standing poses to widen your base of support for balance.

Always step in & out of poses – never jump as this places too much stress on your pelvic floor. Always keep both feet in contact with the floor - never try to balance on one leg.

Do not compress your baby.

Avoid lying prone on your abdomen for extended periods or lying supine for longer than 2 – 3 minutes. Assume an optional position such as the Child’s Pose to stretch your back. When seated, assume open leg & hip positions. Use bolsters or towels to make your self more comfortable where required.

As your pregnancy progresses, we encourage you to be extremely cautious & to come up off the floor by rolling onto your right side and using your upper body strength to push yourself up. Move in & out of poses gently & try not to increase load to your lower back– always keep your pelvis upright.

Stay well hydrated, wear comfortable clothes and do not exercise if it is too hot or humid.

Strive to keep heart rate below 140bpm (Heart rate monitoring is recommended).

You will notice changes in balance & flexibility as your pregnancy progresses. Avoid overstretching muscles – pregnancy is a time when flexibility in the pelvic area is increased due to the hormone Relaxin –be careful not to overstretch an already “stretched” area.

We do not recommend the advanced abdominal work of BODYBALANCE®, especially during the third trimester. We suggest alternative exercises such as the Bridge exercise or Supine One Leg Raising. Please ask your Instructor to demonstrate these.

Most important, listen to your body. Go at your own pace & never take the class or poses to the point of fatigue or discomfort. Be guided by your own physical needs and responses.

Use the Child’s Pose whenever you need to rest. It is a great way to relieve lower back tension and help you relax. Know & understand all the warning signs of when to stop – (i.e feeling very hot, faint, dizzy, short of breath, palpitations, blurred vision, feeling disorientated, headaches, abdominal pain, cramping, back or pubic pain).

Enjoy Your Workout & this wonderful time in your life!


© Les Mills International Ltd Participant handout Pregnancy & BODYBALANCE®

Consult your health care provider always before attending any Group Fitness Class!
Copyright © 1994 Les Mills International
Purpose: Edcuational Usage Only!
Under the copyright act of 1968

2 Comments:

At 9:26 PM, Blogger cjb said...

I am a Body Flow instructor and I just found out that I am pregnant. I really want to continue teaching throughout my pregnancy and possibly teach a class directed toward other pregnant women. I want to get all the information and pointers that I can. I do have the trainers booklet, but I feel that there may be more modifications that I should know about. Any help/advice is greatly appreciated. Thanks so much

 
At 9:22 AM, Blogger pipera said...

Hi cjb,

Please send a request to info@lesmills.com and attention it to Jackie Mills.

E-Club does have a brochure on BB and Pregancy.

Jackie would be more than happy to offer advice.

Also, Emma Barry would be an ideal contact.

Contact her at emma@lesmills.com.

HTH!

Enjoy your special moment!

 

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SITE DISCLAIMER:The site offers general advice. Please consult a medical doctor before commencing any group fitness class and listen to your body. Stop if the pain persists and seek medical advice.Always consult a Dr before attending any group fitness class.

If pregnant ask for a pregnancy handout for Bodybalance. If in the first trimester then consult your Dr before doing a Bodybalance class.

Before attending a Bodybalance class consult your Dr if you are in trimester one.If you are pregnant and are going to a Bodybalance/Flow class in weeks 11 - 14 seek medical advice since these are crucial times in development and during the pregnancy!

Bodybalance also has elements of Pilates and Feldenkrais sometimes in the classes. Please discuss this with you primary health care giver to see if you are able to complete these part of the classes.

Located at les Mills International is a Guide to Pregnancy below is the link to this guide.

PREGNANCY GUIDE TO BOBYBALANCE!

BODYBALANCE GUIDE TO PREGNANCY!

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