Day 139: Perinatal Fitness Picks for the THIRD trimester!

May 18, 2012 By 2 Comments

Fem365: Fitness. Food. Femininity.

In case you missed the first few posts in my weekly perinatal fitness series, here they are!

Now for the THIRD TRIMESTER! I am thrilled to introduce my guest blogger, Angela, a Doctor of Physical Therapy and the founder of Restore Wellness Physical Therapy. I “met” Angela online a few years ago when she stopped by my blog and left a couple of comments. I stopped by HER blog, and found her writing to be engaging, well-researched, and incredibly helpful! She knows her stuff, and I always learn something from her. Read on for Angela’s “must-do” exercises for the third trimester. It’s all Angela from here on out…

Quick List of MUST-DO Third Trimester Exercises

#1. Align your feet!

I know, you’re wondering what your feet have to do with birthing a baby. In a word, EVERYTHING. Would you drive a car that had its tires pointing every which-way? Nope. So why walk on feet that aren’t straight? It affects the entire body’s alignment including the pelvis, which needs to be in optimal position for birth.

So line ‘em up. Grab a straight edge – a textbook, a ruler, a line in the tile or wood floor. Place the OUTER edge of each foot against the straight edge. This is where your feet should be when standing and walking.

Fun fact: Did you know that 25% of your body’s muscles, bones, and motor nerves are from the ankle down?!

#2. Stretch your calves and toes

If the lower legs and feet are tight, the feet, and by default the rest of the body, can’t be properly aligned, especially when in a birthing position such as a squat. Also, tight calves often = tight pelvic floor. Not something you want tight while giving birth, believe me.

-Calf Stretch: Grab a thick rolled towel or a ½ foam roller if you have one. While standing (with feet straight of course) place one foot on the top of the towel/roller with the other foot stepping forward, if possible. If you can’t keep your balance or stand up straight, bring the non-stretching foot back a little until you can stand completely upright. Again, keep the outer edges of the feet straight. Hold 1 minute. Repeat on other side. Do 3 times on each leg throughout the day.

-Top of Foot Stretch: Next, stand straight and extend one leg behind you, placing the top of the foot on the ground to stretch the tops of the toes. Hold onto something if needed to keep your balance. Hold 1 minute. Repeat on the other side. Do 3 times on each side per day.

#3. Open the pelvis

Two ways to help relax the hip and pelvic surrounding muscles and create space for a smooth and seamless birth are to stretch the inner thighs and to untuck the pelvis.

-Inner Thigh Stretch: Lie on your back (slightly elevate with a pillow under your upper back if needed) with the soles of your feet together. Allow knees to open and gently relax to the floor. Hold 1 minute. Repeat 3 times.

-Tailbone Lift: Stand with feet straight, hip distance apart. Have a chair in front of you (facing you) and lean forward until your hands are on the seat of the chair. Try to keep knees straight and lift the tailbone up toward the ceiling. If the tailbone is tucked (i.e. lower back is rounded), try bending your knees a little and see if that helps. If so, add a hamstring stretch (see Bri’s 1st trimester video) to the mix and place your hands on something a little higher until you can keep the knees straight and tailbone up. Hold for 1 minute in knees straight, tailbone-lifted position. Repeat 3 times.

-Squatting: An excellent way to “practice” positioning for birthing a baby is while using the restroom. A recent find (and one I’m loving so far) is the Squatty Potty, which is a stool made specifically for squatting over the toilet while eliminating. This is a great way to practice untucking the pelvis and squatting while relaxing the pelvic floor muscles and using the abdominals (specifically the transversus abdominis) to push. Not only is a squat stool a great pre-birthing tool but is excellent for maintaining a healthy pelvic floor throughout all of life’s stages.

Above all, relax. You’re doing an excellent job preparing for your little one and your body knows what to do. By adding these simple exercises, you’ll have an even greater advantage to achieve the birth you were created to have. Congratulations Mamas-To-Be!

A note from Bri: Are you in your third trimester? How are you feeling? Have you tried any of Angela’s suggestions? Please comment below!

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Day 125: Perinatal Fitness Picks Part 2… The first trimester!

May 4, 2012 By 1 Comment

Fem365: Fitness. Food. Femininity.

If you missed my first “Perinatal Fitness Picks” post (from last Friday), click here! Then click here for the video. 

So… You did it! There’s a “bun in your oven!” A friend of mine despises that phrase… I happen to think it’s cute.

The first trimester is different for everyone. Some people sail right through with no problems whatsoever. Others are miserable, with near-constant queasiness (who decided to call it morning sickness?) and oppressive fatigue.

I remember my own first trimester… Lying in the fetal position — near the bathroom — as my mom prepared Thanksgiving dinner. I was so tired… And so queasy! I couldn’t bring myself to even look at a carrot without a wave of nausea. At work, I often had to excuse myself and (literally) run to the restroom as I felt my face turn three shades of green (I was working as a PT in a skilled nursing facility at the time).

But I can’t complain… I had it much easier than many women I know! Luckily, I was able to continue with my physically demanding job and keep up my workout routine, both of which kept me strong and contributed to a relatively quick and easy labor, and a speedy re-entry into pre-baby jeans.

Enough about me… Let’s talk about YOU! You with the bun in the oven! If there’s no bun in your oven, share this with someone who is expecting. Women need to know this stuff!

The undiscussed “secrets” of pregnancy…

First, you might start leaking urine. Now. I know, I know… You’re barely even showing! But studies show that changes occur in the inner core early in pregnancy with a decrease in pelvic floor muscular activity noted as early as the eighth week gestation. Many women begin having incontinence issues for the first time in their lives when they are pregnant. Urinary leakage can occur due to the weight of the baby creating a downward force on the pelvic floor muscles, which are stretched – sometimes to the max – during the course of pregnancy. When the pelvic floor muscles are overstretched, they can’t effectively help close off the urethra. This can cause spontaneous leakage; for example, while walking, lifting, moving from sit to stand, coughing, and laughing.

In addition, you probably have to pee more often. Your bladder is not accustomed to the feeling of the growing uterus pushing into it, more and more every day as it expands. Go ahead and go, but take it easy. Don’t rush, and don’t fret. When you start becoming hyper-sensitive to your bladder filling and rushing to the bathroom at the drop of a hat, you create a self-fulfilling prophecy: Worrying about “not making it in time” can contribute to not making it in time! A heightened sense of urgency and can ultimately create an increased risk of urinary leakage due to the rush of stress-induced adrenaline that’s released, especially when coupled with your already slightly-less-active pelvic floor.

It will all be worth it in the end!!!

So what to do? Well… Do your kegels! Continue to develop your core and pelvic floor strength. Notice I said CONTINUE, becuase hopefully you started exercising before pregnancy. You will want to focus especially on the gluteals (butt muscles), pelvic floor, deep abdominal muscles, and low- and mid-back muscles.

Some things to keep in mind during the first trimester:

  • Fatigue will be an issue. Listen to your body and push yourself a little, but not too hard. If you’re just plain exhausted, then you might want to skip your 5 AM workout. Missing one day won’t harm you (or the baby).
  • Strength training is AWESOME, but allow for plenty of recovery time after (and between) workouts. You might feel more muscle soreness and fatigue than usual… Take care of yourself and allow for an extra day (or two) of MORE rest than usual between sessions.
  • Start stretching now! Muscles can get kinked and tight in odd places due to the postural changes you can expect during pregnancy. Often, muscle tightness in the low back, hip, and gluteal regions can pinch and irritate nerves… This is a primary cause of sciatica, that dreaded beast that many pregnant women have experienced!

The following are some IDEAS — exercises picked among thousands of exercise possibilities — that are great for the first trimester. Keep in mind, these exercise picks are inteded for healthy women in their first trimester with no complications and no medical restrictions. This is not personalized advice for YOU… Just some good, solid exercises that your average healthy woman in her first trimester (I hope that describes YOU) might want to try.

I am listing them below… A video describing them more fully is coming this weekend. Watch for it!

Strengthening:

  • Bird Dog
  • Bridges: supine (on your back), and side positions
  • Planks: from elbows and knees (or from elbows and toes)
  • Mountain Climber
  • Deep Squat
  • Kegels in all positions (lying down, in deep squat, sitting, and standing)

Stretching:

  • Standing hip flexor stretch
  • Mermaid (seated side-bending stretch)
  • Hamstring stretch

If you don’t know what the heck I’m talking about when I name the exercises (as above), just wait another day or two… Video coming! Check back!

What was your first trimester like? Do you have any stories to share related to morning sickness, fatigue, or lack thereof? Any stories related to first trimester fitness? I want to hear from you!

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Day 118: Bun in the oven? Perinatal Fitness Picks Part 1.

April 27, 2012 By 2 Comments

Fem365: Fitness. Food. Femininity.

As you know, we are in the middle of a boat-load of posts about super-simple Paleo recipes. But today I want to share something exciting: I have a brand-new SERIES of posts that relate to the perinatal period!

per·i·na·tal, adj. Of, relating to, or being the period around childbirth, especially the five months before and one month after birth. (http://www.thefreedictionary.com/perinatal)

If you, or anyone you know, is expecting a baby or is hoping to get pregnant within the next few months, please tell them about this series.

My plan is to create a series of posts that describe my top fitness picks for each section of the perinatal period: prenatal (to prepare the body for pregnancy), the first trimester, the second trimester, the third trimester, immediately postpartum, and 6-8 weeks postpartum (for uncomplicated deliveries, after MD approval to exercise). Pending no hiccups in the scheduling of life, posts will be “live” every Friday, starting today!

Let’s start with the prenatal period.

If you’re planning for pregnancy, here are some things to keep in mind:

  • Almost every bodily structure will be affected — in some way — by pregnancy. From postural changes to weight gain to cardiovascular, respiratory, and renal changes, your body goes through A LOT in the 9+ months that you are pregnant! PREPARE NOW, BEFORE PREGNANCY, by starting and maintaining a solid fitness program. Examples: Walking, dancing, swimming, weight training… You really can’t go wrong.
  • Ultimately, you should achieve your ideal weight at least 3 months before you conceive. Your baby’s health is tied to your body weight when you get pregnant. Overweight women run the risk of high blood pressure and gestational diabetes and have a higher rate of Cesarean delivery. Underweight women may have a harder time conceiving and may deliver prematurely.*
  • This bears repeating: Start your fitness program NOW, before you get pregnant. Get into the habit of regularly exercising before you have a growing belly and another member of the family to think about! Regular exercise will strengthen your muscles, bones, and joints which are all going to be affected by the pregnancy. Regularly exercising NOW will help you control your weight during pregnancy, will increase stamina and endurance, will improve feelings of well-being, and may make labor quicker and easier.
  • While you are actively trying to conceive, avoid super-intense training and don’t try to significantly increase your fitness program. This isn’t the time to push yourself to your limits.
  • During the prenatal period, concentrate on exercises that improve core strength. Pay particular attention to your lower back, deep abdominal muscles, and pelvic floor muscles.

Check back this weekend for an awesome *quick* core workout… A video by yours truly (me). I had planned to have it ready for today’s post, but life got in the way! I will post it on Saturday or Sunday.

*Info from Your Pregnancy Week by Week, 5th ed., by Dr. Glade Curtis, OB/GYN and Judith Schuler, MS

 

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Goldilocks and the Three Postures

December 9, 2011 By Leave a Comment

Women who take my FemFusion group exercise classes know how much I love to talk about posture and  “zipping up.” Although I preach the gospel of pelvic floor and core muscle activation, I worry that people might take my words as their cue to clench their muscles all day long… to hold the kegel, suck in the belly, and tighten everything 24/7. Don’t do it!!! Clenching can lead to muscle pain and ultimately weakness (due to muscle fatigue from all of that clenching), the development of knots and muscle spasm, and poor posture.

You may think, “Poor posture? But my muscles are tight! They’re ‘on’! How can that lead to poor posture?” Often, people who clench their buttocks and “suck in” their abdominal muscles end up tucking their tailbones under. This leads to a flat back and rounded shoulders, not to mention an unflattering “long butt” look. Not good!

Conversely, people who do not engage their core muscles at all are at risk for spinal instability, increased lumbar curvature (the “swayback” look), and problems (pain, injury) when they complete strenuous activities such as lifting, pushing, or pulling.

I’d like to help you find the perfect balance between excess relaxation and excess tension in the muscles of the core (the abdominals, back, hips, and pelvic floor).

Think of Goldilocks and the three bears. You’ll recall that Goldilocks was tired and decided to check out the bears’ beds. One bed was too hard, the other was too soft, but the third was (altogether now) “just right.” The same story applies for muscular activation of the core muscles.

There’s a fine balance. In your everyday life, which is likely fairly sedentary, it’s best to err on the side of the relaxed posture. A tight, clenched posture the whole day through is never a good idea. However, anytime you’re preparing to complete something strenuous, even SLIGHTLY strenuous such as vacuuming or simply bending forward to get a file out of a filing cabinet, it’s important to know how to engage the muscles of the core. This entails “zipping up,” by gently engaging the muscles of the pelvic floor (i.e. do a gentle kegel) and then gently engaging the abdominal muscles (think of pulling your abs “in and up”). You’ll feel lifted, tall, strong, and secure. This is what I consider the “just right” posture.

The following posture is “just right” (notice how my core is gently engaged, I have a slight natural curve in the low back, and my pelvis is neutral):

This one is “too hard” (notice how my abs are sucked in and my tailbone is tucked under):

and this one is ”too soft” (notice how my abdominals are  not engaged at all, and how my low back is super-arched into extreme lordosis):

Remember Goldilocks, and you’ll be set. :)

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Top 10

July 14, 2011 By 2 Comments

I was digging around through my old files and found something I created last year for one of my FemFusion workshops. It has some great tips, and I thought it deserved to be revisited! Almost every tip has a hyperlink to a “blast from the past” blog post that provides further information/explanation. Any additional questions? Just leave a comment!

“I should have known that!” Top 10 pieces of pelvic health advice we should have been taught as young women (but probably weren’t):

  1. Engage your pelvic floor and abdominal muscles and breathe out (exhale) when you’re lifting. This will protect your back and your pelvic floor.
  2. Don’t strain when urinating or having a BM
  3. Remember: “squeeze before your sneeze!” (or cough, or blow your nose)
  4. Don’t pee in the shower
  5. Don’t “hover” over the toilet when urinating
  6. Don’t do kegels when urinating (at least not on a regular basis!). Explanation: it’s okay to try a kegel or two while you’re on the toilet to make sure you’re using the correct technique, but do it once a week rather than once (or twice, or three times) a day. Regularly doing kegels while peeing can lead to incomplete evacuation of your bladder and urinary retention. This will result in more frequent trips to the bathroom… Who wants that?!
  7. Don’t rush to the bathroom as soon as you feel the slightest urge. Wait until your bladder is comfortably full, then slowly and calmly walk to the restroom.
  8. Don’t just “suck in” your belly when engaging your core — “zip up!”
  9. Sit tall… Don’t slump!
  10. Exercise! Move! Every day! Make total body fitness a habit.

And a bonus, just for fun:

11. Get to know your lady parts! Use a mirror, take a look, and know the proper terminology (even if you don’t use it). You should know more about your own female anatomy than your partner does.

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