MYOFASCIAL RELEASE
FOR PREGNANT CLIENTS
By safely incorporating myofascial release into your pregnant client’s training, you can help her stay fit and
feel fabulous, both during and after her pregnancy.
WORDS: MARY BACON
s a fitness professional, it’s likely
that you’re familiar with the
benefits of myofascial therapy for
clients who run and who strength train. But
have you considered the benefits that foam
rolling and other myofascial releases can
deliver for your pregnant clients? Myofascial
release not only plays an important role
during pregnancy, it can also kick start
‘getting back’ to pre-baby workout levels.
When it comes to training pregnant
clients, we often recommend gentle
exercises such as Pilates and yoga.
However, there are many other alternatives
available.
Research shows that strength training
is not only beneficial for keeping the mumto-be fit and healthy, but also for gaining
postural and physical strength. Another
positive outcome is that women also cope
better during labour when they are fit, strong
and healthy. Myofascial release can assist in
keeping this training option open.
As the baby grows and the mother’s
shape changes, lordosis in the lower spine
causes increased levels of discomfort in the
lower back region and hips. Using the foam
roller on the hips can result in better sleep,
a better training outcome and significantly
less discomfort in the lower back. It must be
noted, though, that the foam roller should
never be applied on the lumbar spine,
tailbone, glutes or around the sacroiliac (SI)
joints, as this pressure may induce labour.
To begin with, I recommend 10 minutes
of foam roller exercises before commencing
any cardio, warm up exercises or weight
training, and progressively you should only
need to release spasms as needed.
Let’s explore a few key recommendations
for using myofascial release with this
population.
A
Muscle spasm releases
Perform the following ‘muscle spasm releases’ before cardio or
weight training exercises. Choose the most appropriate exercises
for your client, followed by a stretch for that area. You should aim
to do ‘muscle spasm release’ and quick stretches just prior to each
workout for a maximum of five to 10 minutes.
Applying gentle pressure to the fascia of the feet using a golf ball
Many pregnant women seek relief from the experience of pain
in their feet caused by extended periods of standing or walking.
Myofascial release can provide relaxing, therapeutic care that
relieves the painful area and reduces stress. It is very soothing to
apply gentle, massage-like pressure to the fascia of the feet. For
example, the use of a golf or tennis ball to release smaller areas such
as the feet is very effective.
The best way to perform this for large muscle groups, such as
the quadriceps, hamstrings, latissiumus dorsi and calves, is to use
a foam roller.
NETWORK SPRING 2016 | 61