This insta story generated some response!! I love to converse, so let me explain a couple things:
1. This mama is 5 months postpartum (Mama Strength classes are from 3+ months post birth). She had a super active pregnancy and has been working on rehabilitating core and pelvic floor since 6 weeks postpartum.
2. We don’t jump in Pregna-Fit. For many preggo mamas it can be a genuine question if they were doing plyos in “HIIT” classes, CrossFit box jumps & burpees, or athletic training for a sport!
I’m not saying “don’t” altogether for jumping during pregnancy, but if you were jumping before, I would recommend stopping around mid second trimester, when baby starts to gain some weight and the load on pelvic floor begins to significantly increase.
I like to err on the side of caution in my classes and don’t include plyometrics. I am aware, however, that many of my Pregna-Fit mamas like to run and run well into pregnancy. This is another topic altogether, but running is another type of “impact” exercise, requiring good pelvic floor function.
3. Aside from crappy mechanics (which really comes down to coaching), there are a couple “red flags” that may indicate dysfunction during jumping (or other exercises). They include:
A. Pain (clearly stop what you’re doing),
B. Stress Incontinence (peeing or pooping by accident or feeling as if you need to go to the toilet immediately)
C. Any feeling of “heaviness” or “bulging” at the pelvic floor, which may indicate Pelvic Organ Prolapse (POP). All three of these red flags warrant a visit to your local Pelvic Floor Physical Therapist (an easy referral from an OBGYN or GP if required), as something in your mechanics is dysfunctional and should be addressed.
Are you ready for impact after baby? I would advise waiting at least 8 weeks to reintegrate strength training, then a further 6-8 weeks with great function (pelvic floor & core with no leakage or pain), and begin with low reps and few sets, always gaging how you feel after (hours & days) and progress from there.
At the end of the day, always ask yourself: do I need this in my workout? For function? For fun? If so, ask for support and progress slowly! #ptfirst