The Comfort Zone

THE COMFORT ZONE
THE FAMILY GROOVE TALKS TO LICENSED PHYSICAL THERAPIST, PERINATAL SPECIALIST
AND PILATES GURU ALYCEA UNGARO ABOUT HOW TO CURE AND EVEN AVOID THOSE
PREGNANCY-RELATED ACHES AND PAINS.

THE FAMILY GROOVE: What can a woman do to lessen
pregnancy-related aches and pains?
Alycea Ungaro: Regular exercise is the best antidote for
pregnancy aches and pains. The American College of
Obstetricians and Gynecologists (ACOG) recommends a
daily routine of at least 30 minutes of moderate exercise. As a new mom, you will be required to do a lot more than 30 minutes of strenuous activity every day, so it's best to start during pregnancy. If you can't bear the thought of exercise, think of it as recreation. You can start out by just stretching a little. You can swim a little. Find a gym that has an underwater treadmill and go for a jog—you'll love it. I did that all during my first pregnancy and it was fabulous. Whatever you choose, just remember to keep active.

TFG: Many pregnant women suffer from lower back pain and swollen ankles. How can you combat these afflictions?
AU: Lower back pain can be avoided by keeping your core strong. As the abdominal wall weakens, the lower back muscles are stressed and this leads to pain. Simply pulling in the abdominal wall and narrowing the waist for 10 or 15 repetitions several times a day can alleviate lower back pain altogether.

Swollen ankles are often the result of excess water and immobility. Be sure to spend some time with your feet up to help avoid the pooling of water in your lower limbs. You should also do ankle circles periodically during the day if you have a desk job or sit for long periods of time.

TFG: Do you have any tips that pregnant women can follow in an attempt to avoid such issues?
AU: Takes your prenatal vitamins to keep your trace minerals in check. Eat as many different types of food as you can to nourish your body with a variety of sources and remember to stay hydrated. Dehydration is a leading cause of pre-term labor. All pregnant women should carry a water bottle with them. Finally, eat lots of small meals during the day. The ligamentous laxity caused by the hormone relaxin causes your sphincters to relax in your esophagus, leading to indigestion and heartburn. Eating small meals can prevent this unpleasant side effect of pregnancy.

Photo by www.suzannefogarty.com

TFG: What role does physical activity play in feeling good during your pregnancy?
AU: As your weight changes, so does your center of gravity. As a result, your balance is challenged, resulting in that wobbly feeling many pregnant women experience. Keeping your exercise regime regular will help you acclimate to your changing shape and subsequent challenges. You'll feel ore graceful and coordinated and less clumsy and off-kilter when you're walking down the street. When you walk with ease and grace, you always feel better.

TFG: What do you tell your prenatal clients about feeling good during your pregnancy? Do you have any hot tips, precautions or general advice?
AU: I tell them to go for the ride. Your body is a vehicle for someone else's arrival for a full nine months or longer. Letting go of expectation and control will prepare you well for motherhood. I also tell them to listen to their bodies. Every pregnancy is unique, even when it's within the same mother. Being in tune with your body is important and will help you read and understand your baby's signs later, too.

And, finally, I tell them to indulge. This is the one time that people are extra attentive to your needs—so let them be. It's okay to be fawned over during this special time.

Alycea Ungaro's reaL Pilates is the largest studio devoted exclusively to the Pilates method in New York City. Her clients include Madonna, Uma Thurman, Kyra Sedgwick, Claire Danes and Christy Turlington. Ungaro has authored three books and launched a groundbreaking initiative to make Pilates accessible to everyone by creating a digital version of her own Portable Pilates mat workout that runs on a cell phone. A licensed physical therapist, Ungaro is a widely revered expert in the field of perinatal health and fitness. For more information on this doyenne of modern Pilates, go to www.realpilatesnyc.com.