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Belly Dance and Pregnancy...
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Cathy in Baladi
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The amount and type of
exercise you do in your pregnancy is relative to the amount and type of exercise
you did prior to falling pregnant…..so if you have been doing belly dancing
for a while before falling pregnant you will probably be able to dance at a
higher level than someone who is taking it up for the first time. If
you are new to belly dance, be
guided by your teacher and proceed carefully.
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And
remember… you know your body better than anyone else – so if it doesn’t
feel right, don’t do it!!
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Benefits
of Belly Dancing in Pregnancy
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Promotes
good posture |
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Helps
maintain general fitness |
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Improves
abdominal control and awareness |
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Many
movements useful for relieving back ache during pregnancy and labour |
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Helps
maintain pelvic floor tone through connection with deep abdominals |
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Promotes
balance and co-ordination |
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Non
jarring/non contact activity |
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Fun
and social |
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Body
shape no boundary |
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May
help with constipation |
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Precautions
with Belly Dance in Pregnancy
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Avoid
or take care with movements that accentuate a deep lumbar curve:
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Be
aware of the softening of the ligaments in your body, especially the pelvic
region, and therefore the increase risk of ligament strain:
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Make sure
you know how to co-contract your deep abdominals and pelvic floor
muscles for stability and support |
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General
Guidelines for Exercise in Pregnancy (RACOG)
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Monitor
your heart rate and keep it below 140 beats per minute.
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Don’t
overheat – don’t exercise on hot humid days, keep up fluid
intake.
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Avoid
exercises involving sudden movements, breath holding, lying on your
back.
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Vigorous
exercise should be preceded by a warm up and followed by a cool
down.
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Stop
exercising if you develop pain, bleeding, faintness or otherwise
feel unwell.
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Have
a small snack an hour before exercise.
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Avoid
activities where there is a risk of falling or violent body contact.
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Limit
periods of strenuous exercise to 15-20 minutes.
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Restrict
sessions of strenuous exercise to 4 times weekly. |