Dancing for Two: How to Safely and Effectively Teach Pregnant Women
I’m almost halfway through my first pregnancy and take it from me, you can find a prenatal version of just about anything. From support groups to yoga to classes on birthing, nursing and baby care, there are plenty of ways to prepare women for the joys (and trials) of motherhood. Gone are the days when doctors advised women to stay off their feet and refrain from exerting themselves. While pregnancy does require more rest and a fair dose of caution, it is important that women stay active and connected to the things they love doing. So it’s no surprise that prenatal dance has become increasingly popular.
Dance can offer expectant mothers a unique form of exercise that not only keeps them fit, but also connects the mind and body, helping women feel in touch with the changes they are experiencing. Whether you’re starting a class specifically for pregnant women or need to modify a general adult class to meet the needs of those who are expecting, we’ve got tips and expert advice on how you can safely and effectively keep women dancing throughout their pregnancies.
Why Dance?
Dance—a natural adrenaline rush for many of us—can be particularly effective during pregnancy. Research has shown that expectant mothers benefit greatly from moderate exercise, increased muscle tone, stretching exercises that relieve tension and low-impact aerobic activity. By keeping active, pregnant women can avoid excess swelling, improve circulation, enhance their posture and alignment and maintain endurance. But perhaps more than the physical benefits, dance can promote mental health, and help pregnant women avoid depression—especially when their hormones are running rampant.
Ann Cowlin, director of Dancing Thru Pregnancy in New Haven, CT, and consultant to the Yale University School of Medicine, points out that, “Dance has intrinsic advantages.” Dance offers a “system for training the mind/body connection,” which according to Cowlin is a helpful skill during labor. Also, dance teaches women to stay centered during enormous effort and encourages confidence in the body.
Most importantly, dance class “creates a community-based group.” In Cowlin’s program, a dance-based exercise class for pregnant women, the attrition rate is low and students tend to be less self-conscious. After pregnancy, Cowlin has found that “isolation is a large factor in postpartum depression,” and maintaining a group exercise program may be even more crucial. Whether you’re participating for the physical or psychological effects, if it is taught well and approached with care, dance can be an ideal activity for pregnancy and beyond.
Pregnant Women in a General Population Class
There is a lot to keep in mind if you are teaching pregnant women in your general population or “adult” class—even if they’re experienced dancers with years of training. Debra Orenstein, a dance instructor at the 92nd Street Y Harkness Dance Center in New York City, has taught many expectant mothers in her ballet and Isadora Duncan technique classes. Orenstein offered some practical advice on information to gather, modifying dance movements to accommodate for the pregnancy and physical restrictions.
What to Ask When a pregnant woman arrives to take your class, it’s important to take a moment, before class if possible, to cover a few basic questions. The answers may yield crucial information and give you insight into the dancer’s approach to exercise. Keep in mind that, especially when it is a woman’s first pregnancy, she may not “show” until she is 16-18 weeks along. If you are teaching women in their first trimester, you may have to rely on them to self-identify. Here are some questions to get the conversation started:
· Does your doctor know that you’re taking dance class? · Have you been exercising throughout your pregnancy? (In general, women are encouraged to continue whatever exercise they enjoyed before pregnancy, but should consult their doctor before starting anything new.) · Do you have any pre-existing conditions? · Are you drinking plenty of water? · Have you noticed swelling in your feet, hands or ankles? (Circulation is affected during pregnancy and swelling can occur, making the feet and ankles tender.)
How to Modify Movement Even for the most adept dancers, the pregnant body goes through many changes, and movements will need to be modified to allow for a woman’s rapidly shifting physique.
· Avoid lying on the back for long periods—especially later in pregnancy -- this can put pressure on the uterus, lower back and the two major blood vessels. Ask pregnant women to lie on their sides for stretches or relaxation. · Ask dancers to get up slowly from the floor to avoid dizziness or fainting. · Encourage dancers to avoid stretching their muscles to their full capacity. Due to hormonal changes, ligaments can over-stretch, causing painful injuries. · Give dancers more space when doing combinations in the center or across the floor. A pregnant dancer’s center of gravity will shift and they will have a different orientation to space. · Remind dancers that if they experience any pain, they should stop or slow down. Even if they are used to dancing full-out, they should take it easy to protect their growing baby.
Restrictions When teaching pregnant women, it’s always best to put safety first. Here are a few things to avoid:
· Inversions · Deep second position plié or side stretches · Compression of the abdominal area · Spinning and fast turns · Complete exhaustion · Dehydration
Starting a Dance Class for Pregnant Women With the increased interest in prenatal dance, you may consider starting a class specifically for pregnant women, including experienced and novice dancers. While this can be a rewarding endeavor, it should not be taken lightly. Working with expectant mothers requires education, preparation and mindfulness.
Training and Education Ann Cowlin, a certified childbirth educator who trains dance and fitness instructors, advises that teachers keep in mind that, “You need to be educated properly and serious about your preparation to take it on, especially in the current litigious environment.” During a two-day training intensive, Cowlin provides her students with information and skills to enable them to safely teach pregnant women, including:
· Details on the physiology of pregnancy · Information on safety issues · Instruction for making correct modifications · Tools to develop an effective program · Training on how to help with the psychological aspects of pregnancy
If you can’t attend a training session, take it upon yourself to research the necessary information and discuss your plans with a medical professional.
Getting Started Not only do you need sound training to teach pregnant women, but you should also be prepared and thoughtful about your goals. Andrea Mullen, the director of Fitness & Yoga for Women in Milford, CT and a certified Dancing Thru Pregnancy instructor, recommends that studio owners have students sign a waiver, as they would with any exercise program. She also asks her students to provide a screening form signed by their doctor. “The form should ask about pregnancy complications, contraindications to exercise and conditions that might benefit from exercise such as diabetes and depression. You need permission from the physician,” suggests Mullen. “It protects the teacher.”
In preparing for your class, you should also set clear goals. Cowlin suggests that you commit yourself first to the dancers’ safety, but also sincerely consider the class’s effectiveness. “You need to do something that makes a difference for women rather than just entertaining them.” Last but not least, your class should create a community where women feel accepted and supported by their peers.
Suggestions for Class Structure When teaching a class full of expectant mothers, the structure may need to be a bit different than a normal dance class. It is important that pregnant women spend time stretching, particularly their backs and hips, but they also need to build strength and stamina. To meet all of these needs, Cowlin suggests spending the first part of class in a series of stretching and strengthening exercises, and reserving a half-hour for aerobic dancing.
First, Cowlin prepares her students by establishing a mind/body connection. She also uses the beginning of class to fine-tune the dancer’s core muscles. While stretching, Cowlin makes sure that the movement range is comfortable. Rather than measuring the dancer’s heart rate, Cowlin recommends “gauging perceived exertion during the cardiovascular portion of class,” which should be somewhat hard.
If you are educated and prepared, teaching dance to pregnant women can be incredibly gratifying—you get to watch a miraculous process while also having a lasting effect on a woman’s life. Pregnancy is a special time, and women going through it need a lot of encouragement. A trained dancer might need to maintain some sense of normalcy by making safe modifications to her regular class while a novice dancer may benefit from starting a group exercise program that is built around dance fundamentals. Whatever your ultimate goal, by learning to work with mommies-to-be, you will gain a skill that will come in handy for years to come.