Am I allowed to exercise while pregnant?

  • Written by By Jimmy McCurry, CSCS Progressive Performance

There is a lot of talk about how pregnant women should take it easy before after and during pregnancy. Some professionals even advocate bed rest and very minimal levels of activity. I want to start off by saying that I am not a medical professional but I am a strength coach. That being said, I have changed many clients’ workout programs around their pregnancy to allow for them to continue to train hard, make gains and get results. Clients have experienced a quicker recovery time post pregnancy and were able to get back to pre-pregnancy weight faster because they kept exercising throughout their pregnancy. This is not to say you can just go wild. There are some stipulations during the second and third trimester that should be considered and some specific exercises that will help you along the way.
Your body goes through certain hormonal changes while pregnant. One of these changes is the release of extra relaxin and oxytocin. The increase in joint laxity from these hormones is something to consider during the the second trimester. The modifications that should be made to your program are to change to positions of more stability, namely the squat to the lunge. The lunge or split leg squat provides the body with more stability so the expectant mother is less likely to end up sustaining lower body injury; keep in mind stability of the pelvis and core musculature is paramount for this exercise to be effective.

The next stipulation is eliminating supine exercises from the program. Supine exercises (on your back) can cause blood pressure changes. Decreases in blood pressure can make the mother become lightheaded and faint. Overhead movements can also cause blood pressure to get too high; however, overhead movements should be addressed on a case-by-case basis. Load stipulations should be considered starting in the middle of the second trimester; these considerations are also for blood pressure control. It has also been shown that vigorous exercise can cause growth restriction of the uterus. Switching to a higher rep scheme sticking more to the 8-12 rep range and rarely working to failure, if at all, is advised starting in the second trimester.

Control of the abdominal musculature is important during this process. A few core exercises should be included in your program to help keep everything in check and avoid back pain during the process. The birddog, the shelf lift and some prone breathing strategies, as well as planking and single-sided carries, are great ways to train while expecting. For an extended article describing each exercise in depth visit and check out our blog.

Health Program: Chronic Pain Self-Management Program

  • Written by Woodinville Weekly Staff

Are you dealing with issues of chronic or long-term pain, such as persistent headaches, fibromyalgia, arthritis, back pain, irritable bowel syndrome or others? If you respond yes to any of these, the Chronic Pain Self-Management program may be for you. This six-week educational series covers techniques for better pain control; ways to deal with fatigue and stress; more effective ways to use medications; starting an activity program and meeting personal goals; making choices about treatment and much more. Classes are free but pre-registration is required. Classes will be offered Fridays, Jan. 23 - Feb. 27, 1 pm - 3:30 p.m., at Northshore Senior Center, 10201 East Riverside Dr., Bothell. To pre-register, contact Glen, RN at 425-286-1029 or This email address is being protected from spambots. You need JavaScript enabled to view it..

EvergreenHealth launches personalized out-of-pocket cost-estimator service for patients

  • Written by Woodinville Weekly Staff

EvergreenHealth now offers a free, personalized service for consumers seeking an estimate for the cost of their care.

With one call or online request, patients can get an estimate of their out-of-pocket cost for medical and surgical care based specifically on their health insurance policy. In addition to the personalized service, EvergreenHealth has launched a Web page dedicated entirely to information and resources related to the cost and quality of care.

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A professional obligation to bladder liberation

  • Written by Submitted by Shannon Pazier, MPT, MSW

As a pelvic floor physical therapist, your objective is to cure urinary or fecal incontinence, pelvic pain or other dysfunction related to the bowl-shaped set of muscles lying beneath the bladder, uterus and rectum, known commonly as “the Kegel muscles.”

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Ebola and pets

  • Written by Woodinville Weekly Staff

As officials in Spain recently euthanized a dog for being exposed to Ebola, and the dog of a Texas nurse who became infected with Ebola is currently in quarantine, doctors from ACCES (A BluePearl Veterinary Partners Hospital) want to share the information that is known about pets and Ebola.

“There is currently limited information available when it comes to Ebola and how this infectious disease interacts with our pets,” said Beth Davidow, medical director of ACCES. “However, ACCES and the BluePearl Veterinary Partners team have done our best to put together a list of the important things we do currently know.”

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