So you find out your pregnant… and you suddenly have a massive list of questions… “what food should I be eating?”, “How much water should I be drinking”, “Where will I deliver?”, “Can I do this?”, and another common one is… “Should I stop exercising?”… My answer to that last question is, absolutely not!!*
*The exception to this, of course, all depends on how you are feeling and your doctor’s recommendations! ALWAYS be sure to consult with a medical professional before engaging in any activity at any new stage of your life!*
Of course, I’m not recommending every new pregnant woman goes out and does a bunch of HIIT classes!! Anything to safely get the heart rate up, get the muscles working, joints moving, and core properly engaged.
Top 5 Benefits of Exercise for Mom During Pregnancy:
1. Easier Labor
Research from Dr James Clapp, author of Exercising Through Your Pregnancy, 2nd Edition, finds that moms who exercise during their pregnancies experience an easier labor… with less need for pain relief during labor, a decreased risk of non-surgical interventions and decreased risk of surgical interventions. They also are more likely to experience less time in labor.
2. Fewer Pregnancy Discomforts
Dr. Clapp’s research also shows that moms who exercise during pregnancy are less likely to experience back pain and discomfort from a growing fetus. They are less likely to have gestational diabetes and reduce the chance of having Preeclampsia (Pregnancy-Induced Hypertension).
3. Positive Mind/Endorphins
Exercise creates endorphins… endorphins encourage a positive mindset! Some research says a positive mom during pregnancy, leads to a happy baby both in and out of the womb.
During pregnancy, your thoughts have a physical connection to your growing baby.
According to Dr. Thomas Verny – a psychiatrist who specializes in the effects of the prenatal and early postnatal environment on a mom and child’s personality development – “Everything the pregnant mother feels and thinks is communicated through neurohormones to her unborn child, just as surely as are alcohol and nicotine” during the gestational period.
4. Healthy Weight Gain
One of the most common concerns women have when they become pregnant is gaining too much weight and having a hard time getting the weight off postpartum. With the right amount of exercise during your pregnancy, you are more likely to gain weight that is healthy for both you and your baby as your body works hard to grow your little bundle of joy.
Studies show you’re also likely to have an easier time shedding weight postpartum if you exercise during your pregnancy.
5. Less Time Spent Pregnant
Some studies show that exercising during your pregnancy leads to less time being pregnant – meaning, you’re more likely to go into labor closer to your due date, rather than past your due date.
Does Baby Benefit From Mom Exercising While Pregnant?
Guess what, the benefits don’t end there! The baby(ies) growing in your womb also receive a boost of awesomeness from mom’s choice to keep moving during pregnancy.
Top 5 Benefits of Prenatal Exercise For BABY
Babies Born to Mom’s who exercise also are provided with a boost of benefits! According to the study from Dr Clapp, babies born to moms who exercised during their pregnancy typically have:
Increased Physical Health Scores
Increased Intelligence Scores
Fewer Fetal Interventions
Fewer Pregnancy Complications
Improved Nutrient And Waste Exchange
BONUS: CORRECTIVE EXERCISE Benefits for MOM and her Changing Body During Pregnancy
Moms who engage in prenatal corrective exercise during their pregnancies, are…
Less Likely To Develop Diastasis Recti (Separation of the abdominal wall that can occur during pregnancy or postpartum)
Less Likely To Have Incontinence (Bladder/bowel leakage due to prolapse and weak pelvic floor)
Less Likely To Experience Back Pain Due To Distended Belly (as the pregnant belly grows, our body shifts forward due to a weak and dysfunctional core)
Likely to Bounce Back Faster Postpartum (limit the disconnect to your tummy and pelvic floor muscles after delivery)
Like to Have Fewer Postpartum-Related Discomforts (i.e. back pain from hip-carrying/car seat carrying, bending to change diaper, discomforts from nursing or baby-wearing)
In your journey towards optimizing your body through corrective exercise – as you prepare to carry a child, deliver a baby, and adjust to your postpartum body – keep in mind that wellness is best met with a WHOLESOME approach that I like to call The 5 Foundations of WHOLE-istic Health and Wellness.
“Incorporating de-stressing techniques, reducing household toxins, remaining well-hydrated, eating natural foods, and moving daily are significant action items that every pregnant woman can immediately implement.” James Goodlatte founder of Fit For Birth,
The 5 Foundations to WHOLE-istic Health and Wellness
#1 BREATHING
BREATHING: Concentrated, well-intentioned deep breathing is one way we can aim to reduce stress in our lives. We breathe 20,000 – 25,000 times per day. We literally cannot survive without breath.
Breathing in takes in oxygen to keeps our cells functioning. Breathing out removes CO2 and toxins. Our breath is responsible for many different rhythms throughout our body, it plays a big role in triggering either our parasympathetic (think healing, digestion, rest) or sympathetic (stress, fight or flight) nervous system.
While we can’t directly manipulate the lungs, we CAN manipulate the diaphragm, which is responsible for opening your lungs, massaging your internal organs, and assists in keeping you stable and upright. It is one of the muscles of our inner-abdominal unit.
Breath is at the top of the list of foundations for obvious reasons… So when thinking about optimizing our body’s functionality – we better make sure we are strengthening and priming the muscles responsible for this critical system that keeps us alive.
Start to think of this parachute-shaped muscle like a pump… It contracts when you inhale – flattening out and pushing the ribs out and up, giving space for the lungs to open and fill. As you exhale the lungs flatten and the diaphragm returns to its parachute shape, which turns on the rest of the “inner-core unit” – the transverse abdominus, inner and outer obliques, and the multifidus along your spine, along with muscles of the pelvic floor. Think about these muscles working in a rhythm every time you breathe in and out.
Together we will strengthen and connect to all of these muscles through various breath and movement exercises.
#2 MOVEMENT
MOVEMENT: How do you get from A to B? You move. You move your limbs to push against this earth. You use the muscles inside your limbs to push against your bones and connective tissue. Some muscles have a primary role in basic movement and mobility and some muscles have a secondary role. It is critical to keep moving and to train all of your muscles to keep them operating at an optimal level. Everyday movement will help to build and maintain strength, improve and maintain balance and flexibility, and keep your joints and bones healthy.
There are more than 600 muscles in the human body.
Movement keeps our muscles and our heart strong. Movement allows to keep up with our basic needs… like finding food and shelter and taking care of our families. If you stop moving and turn to a more sedentary lifestyle, the sooner you contribute to your decline of health and wellness.
Movement can be as simple as walking, stepping up or down, bending, twisting, pushing, and pulling.
The same ideas should apply for pregnant women. It is common for society to look at pregnancy as a delicate time for women. But the truth is, our bodies were designed to grow babies. Our ancestors spent much of their time moving to gather food and water, find shelter, and to keep up with all their basic needs – which sometimes meant climbing mountains, crossing rivers, growing food, etc…!
Movement can improve the way moms feel during their pregnancies. Strength training is only going to help as you “add to the weight vest” that is your baby growing inside of you! It is not the time to shutdown and stop moving… Movement is going to encourage a healthy pregnancy and a healthy baby! It’s going to help with the challenges of labor and delivery…. Building your endurance is going to help you deal with what can be lengthy hours of delivering your baby… Or the long days of a very pregnant belly!
Labor: Mom’s first marathon! Women spend hours and hours training to run a marathon – which lasts 4.5-6 hours for the average female runner. Labor lasts approximately 24 hours for the mom’s first pregnancy… and most women spend less than 12 hours preparing for that labor… typically in Lamaze-style classes. Isn’t it time to start thinking about preparing and training our bodies to labor and deliver a baby?
There are so many good reasons to move during pregnancy – it can help with first trimester fatigue and nausea, encourage baby to get into the right position as you get closer to delivery, and help with your recovery after delivery.
#3 NUTRITION
NUTRITION: We all need to eat, the question is, what are we eating? What chemicals are entering our bodies and are we meeting our nutritional needs properly?
During pregnancy, nutritional requirements shift – caloric and water needs increase, substances like alcohol, smoking, and recreational drugs must cease, and, due to our modern Western diet and other factors, there becomes a need for prenatal vitamins.
Weston A. Price, author of Nutrition and Physical Degeneration, detailed his global travels studying the diets and nutrition of various cultures… He concluded that aspects of a modern Western diet (white flour, sugar, and modern processed vegetable fats) cause nutritional deficiencies that are a cause of many dental issues and health problems… including pre-determined chronic illnesses and sometimes malformations in the infants of pregnant women.
This is an important time to limit processed foods and refined sugars and to maintain a diet of whole fruits and vegetables, lean meats, and whole grains – as close to natural as we can, free of pesticides and processing chemicals… Along with plenty of water.
Sufficient water intake during this time is especially important and increases with each trimester, especially if you are exercising and depending on your environment. For nursing moms, water intake is also important to maintain a healthy milk supply and to promote healing.
During all phases of life, proper nutrition and water intake are essential for immune response and healing.
Speak with your care provider if you have any concerns about your nutrition and water intake.
#4 LIFESTYLE
LIFESTYLE: We are exposed to toxins on a regular basis… whether it is from the pesticides in or on the foods we eat to meats filled with hormones and GMO corn and soy to some not-so-great ingredients in beauty products that get absorbed through our skin. We are constantly exposed to EMFs from cell phones, wi-fi, and Bluetooth throughout our homes, in our vehicles, and in places of business. All of the aforementioned can disrupt our circadian rhythm and sleep quality… which contributes to stress in our daily lives.
There are many ways you can improve upon the stressors in your life. Some examples of this include: Limiting cell phone use, keeping your phone and other devices off or put away an hour or two before bed, keeping your cell phone out of your bedroom at night, limiting EMF radiation with EMF blocking products and devices, taking stretch breaks throughout your work day, staying active and taking time for mind-clearing exercises. Speaking of mind-clearing, this brings us to the last foundation… just as important as all of the others: Thoughts.
#5 THOUGHTS
THOUGHTS: Your mind is a powerful thing. Your thoughts can influence your day, your health, and even your unborn baby.
A pregnant woman’s thoughts have a physical connection to her unborn child. “Everything the pregnant mother feels and thinks is communicated through neurohormones to her unborn child, just as surely as are alcohol and nicotine,” says Dr. Thomas Verny, whose books, professional publications, and founding of the Association for Prenatal and Perinatal Psychology and Health (APPPAH) and Journal of Prenatal and Perinatal Psychology and Health, have established him as one of the world’s leading authorities on the effects of prenatal environment on personality development.
Medical dictionaries define emotion as a mental and physical state, referring to the hormones and other molecules associated with emotion. Deepak Chopra, M.D., further bridges the gap between the mental and physical state when he writes, “Thoughts that we feel are called emotions.”
The article continues…
On the flip side of the emotional-stress spectrum, something else occurs. Verny says, “Positive maternal emotions have been shown to advance the health of the unborn child.” He continues, “Thoughts which infuse the developing baby with a sense of happiness or calm can set the stage for a balance, happy, and serene disposition throughout life.” Deepak Chopra agrees: “When you feel joyful, your body produces natural pleasure chemicals called endorphins and encephalins. When you are peaceful and relaxed, you release chemicals similar to prescription tranquilizers.” Without stress, your baby’s nervous system works smoothly. When you’re calm and centered, your baby is able to grow peacefully,” says Chopra.
Taking time to clear your mind for a few minutes each day can have a profound affect on your health and well-being. In Mom Belly Fitness, we aim to take a few minutes at the end of each session for some mind-clearing and relaxation exercises to ensure mom has a few minutes to herself and her thoughts.
Conclusion
As you may have picked up going through each of the foundations – they are all interconnected. When you have negative stress in one part of your life, it is more than likely going to affect other foundations of your life.
An example of this would be: A high stress job can cause a shift in your breathing which will put a strain on your alignment, digestion and immune system. Sitting and not taking many breaks to stand and stretch will cause stress to parts of your body which may cause muscle imbalance, weaknesses, and pain. And all of these things can lead to negative thoughts, depression, and fear… Consider the 5 foundations mentioned above to provide yourself with an optimal, nurturing atmosphere for you and your baby throughout pregnancy and motherhood.
Do you get scared at the thought of sneezing while jumping? This is a concern I hear all too often! Here are three tips to help regain control of your pelvic floor muscles after having a baby. I’ve also included a couple of activations you can begin today!
Restablish The Mind-Body Connection
Before we can strengthen our pelvic floor, we must first re-establish the neural connection to our inner-core unit. During pregnancy, many of the neural connections were either weakened or cut entirely (due to tearing, episiotomy, c-section) so any connection to our deep abdominals – such as our Transverse Abdominus (TVA) and pelvic floor region – becomes compromised.
When there is a disconnect between neural pathways and muscle, muscle groups become weak or imbalanced. Therefore, the first thing we need to do to regain strength in our pelvic floor, is to re-establish that connection.
Make the brain talk to the muscles down there once again… like they did long before we had kids! When we could run, jump, and play without messy consequence!
As a pre & postnatal corrective exercise specialist, I find that it is important to first connect to our inner-core-unit – the TVA and the Diaphragm to be more specific – then, we can work to rehab the pelvic floor. Once we make those connections, we can pair these muscle groups to work together as one unit.
Poor Connection Leads To Muscle Imbalance
A compromised core and pelvic floor connection is a path toward dysfunction throughout the body down the road. Weak neural connection equals weak muscle which leads to muscle imbalance.
Muscle imbalances lead to other muscle groups trying to compensate for any weaknesses in movement and mobility and the situation snowballs.
Once we start reactivating these weak muscle groups and get the neurons and muscle fibers firing again we can rebuild a solid connection.
How Can I Connect To My Core?
The good news is, once you start doing activities designed to rebuild these neural pathways, the brain can create new pathways… and repetition is key to making them stronger until you no longer have to think about them.
There are many simple exercises and movement patterns out there to re-establish that connection and to start activating the above-mentioned muscle groups.
Some of my favorites include diamond holds (think of a more complex kegel), elevator holds, and pelvic tilts.
DIAMOND HOLDS:
Diamond Holds
To first try this move, sit on a pillow or an exercise ball.
Think about your pelvic floor like a diamond. Your front and back make the top and bottom points and hips are the sides.
Take a deep diaphragmatic breath in. As you exhale pull in your core and think about pulling the front and back of the diamond together.
Now, try this again, but this time on the exhale, pull the sides of the diamond together.
Try this one more time, and this time, as you exhale, pull all four sides of the diamond together and up. Think of this as 1 rep.
If you are at least six weeks postpartum, repeat this process for 10-15 reps at least 3-4 times a day until you establish a strong connection to your PF.
If you are less than six-weeks pp, consult with your doctor to see if this is ok for you to try, with fewer reps. It is important to make the neural connection as soon as you feel comfortable.
Always remember to listen to your body and your doctor’s advice.
ELEVATOR HOLDS:
Elevator Holds
Just as we did with the, diamond holds, first try this move while sitting on a pillow or an exercise ball.
Remember, your pelvic floor is a muscle than can be contracted and relaxed. As you contract, most women try to contract the muscle as tight as they can right away, which can cause some strain or discomfort, especially when the muscle is weak.
Rather than trying to fully contract the muscle – or squeezing to the “top floor” of your elevator – first try a 50% contraction of the muscle… consider this the “first floor”. Hold the first floor for a few seconds and then relax.
When you feel comfortable, try adding a floor or two. For example, contract about 30% for the first floor, 60% for the second floor, and 100% for the third floor.
Play around with this and remember to practice both the contraction and relaxation phase as you move up and down between floors.
If you are at least six weeks postpartum, repeat this process for 10-15 reps at least 3-4 times a day until you establish a strong connection to your PF.
If you are less than six-weeks pp, consult with your doctor to see if this is ok for you to try, with fewer reps. It is important to make the neural connection as soon as you feel comfortable.
Always remember to listen to your body and your doctor’s advice.
As you get better with these activations, challenge yourself by combining your diaphragmatic breathing and pelvic floor activations. This combo will provide a solid foundation as you rebuild muscle, stability, and balance throughout the body!
Come back to this post soon for a video on how to execute some of these activations.
After you get comfortable with these activations, you can add them into your daily movement without even having to think about them. Once you accomplish this step, you’re well on your way regaining control of your PF!
Time To Build Strength
You’ve reconnected, rebalanced, and reactivated the muscles of your core and pelvic floor. Now it’s time to build strength so that you don’t have to fear taking a HIIT class that has a lot of jumping in it… or going for a run in light-colored leggings in a public park!
It’s All About The Squat!
Simple exercises such as the deep squat, lunges, and hip bridges will help to build strength in the pelvic floor area. It is important to focus on both the activation and the relaxation phase during these exercises to establish optimal connection and movement.
Be Careful!
Whether you are six weeks postpartum or several years postpartum, it is important to listen to your body and to gradually increase physical activity, especially as you adjust postpartum.
Note: If you ever have any pain in your pelvic floor area, is is important to speak with your care provider and to explore what might be causing it.
Also, it is important to understand that your hormones are shifting and transitioning for a whole year (more if breastfeeding) after delivery and you are likely to have the hormone Relaxin still present. Relaxin can cause weakness in your joints, leading to pain, discomfort, or weakness throughout your body, especially in your pelvis and hips, during pregnancy and your first year postpartum.
Always consult with your medical provider when considering new physical activity or if you have any concerns about how you feel – physically, mentally, and emotionally – postpartum.
Easy to make, and possible to freeze for future snacking! Also great to take with you on the go.
This recipe includes oats, flaxseed, and brewer’s yeast which are all great for boosting lactation!
2. Pineapple Juice
Pineapple juice! Cans of pineapple juice can be taken with you on the go! I buy a 4-pack at Trader Joe’s.
Pineapple is said to decrease postpartum inflammation… And it’s super refreshing!
Bonus tip! Add Coconut Water to your pineapple juice. Hydration is key when breastfeeding. Coconut water aids in hydration by providing essential electrolytes – which are necessary for certain bodily functions. And when mixed with pineapple juice, the taste is pure magic!
*Keep in mind, both contain natural fruit sugars and should be consumed in moderate amounts.Also, some coconut water brands sneak fake sugar in!Try to steer away from those.
3. Larabars
Easy, on-the-go snack packed with lots of nutritional benefits. Almost all Larabars share one common ingredient: Dates! Dates promote the production of prolactin, which aids in the production of breastmilk.
My favorites are the Cashew Cookie,Blueberry Muffin, and Peanut Butter Chocolate Chip bars. Be careful not to overindulge on the Larabars that have chocolate!
4. Peanut Butter Sandwhiches
Peanut butter sandwiches are easy to make in a pinch and they’re easy to munch on during a nursing session! Peanut butter adds a protein punch that aids in postpartum recovery. (Proteins [amino acids] are the building blocks of our muscles and body tissues which help heal and repair!)
Another bonus: Recent research indicates that a baby’s early exposure to allergenic foods may decrease the child’s risk of developing food allergies.
5. Avocado Toast
Avocado is loaded with healthy fats: Good for brain power and energy and this high-calorie food helps to satisfy hunger.
Good for baby, good for mama!
Grains from bread are helpful in boosting energy and regulating blood sugar.
A sprouted, whole-grain bread is recommended for more nutritional benefits.
Breastfeeding Tips:
Journaling
It may be wise to journal your nursing sessions for the first month or so of your breastfeeding journey to see if certain foods have a negative affect on baby.
For instance, too many cruciferous vegetables (broccoli, cauliflower, brussel sprouts, etc…) can make you, and potentially your nursing baby, gassy… Which may make baby extra fussy.
Through journaling, you may also discover patterns in baby’s behavior before and after feedings that can make for a better, more efficient nursing session over time.
Breastfeeding Buddy Basket!
Something that made a big difference when breastfeeding each of my kids, was having a basket handy in the first couple of months, that contained items to help make the process a little easier…
It usually included a big water bottle with a straw, non-perishable, healthy nursing snacks, tissues, the tv remote, a journal, a book, burp cloths, and baby wipes!
Comment below with any tips you’ve discovered during your breastfeeding journey!
Disclaimer: ALWAYS consult with your doctor during pregnancy and after giving birth before proceeding with ANY physcical activity or muscle activation.
There you are, holding your newborn baby… Your eyes are locked on to this new human in your arms. Your mind is filling with emotions and questions and concerns and love and all the things!!!
It might not be in your consciousness immediately… but soon after you are holding your baby and getting caught up in all that is around you… you finally notice: Your body – that was once home to that little person you are now looking at – feels different… Emptier. Lighter. Sore. Squishy. (Also… Hungry. Nursing mama’s can attest!!)
You might then start to think, what is happening inside me now? What comes next for me?
What Happens Immediately After Delivery?
Well, let’s start with the most obvious… Apart from holding your newborn, you’ll encounter either of the following:
Vaginal Bleeding:
If the baby was delivered vaginally… there will be blood. Lots of it. (Hello, heavy-duty pads, giant underwear, and ice packs!)
OR
Sutures:
If the baby was delivered via C-Section, then your OB or doctor will have to stitch up the incision in your abdominal area… A C-Section is a major abdominal surgery.
You might even receive stitches if you delivered vaginally and had tearing.
Both come with their own set of clean up and care instructions… All the while, you’re learning how to care for a newborn. Talk about going zero to sixty, especially if you are a first-time mom.
Physiological Changes
Your breasts already began working on producing breast milk during your pregnancy… but now it’s go-time!
Your baby’s first meal from the breast will be a golden substance called “Colostrum” (aka liquid gold). It’s full of important nutrients for your baby! Colostrum will stay on the menu until your milk comes in.
Approximately 2-3 days after delivery, your gonna feel those boobs fill up with milk…
If you plan on breastfeeding, you’re going need to become aware of the extra calories you need to consume, extra water you need to drink, and, of course, when and how to feed your baby.
If you choose not to breastfeed… your are still going to have to care for your breasts in the days after delivery and signal them to stop producing milk.
Regardless, breast or bottle – say hello to your new fulltime job! Feeding your baby! Of course, those who opt for bottle feeding – be it, breastmilk or formula – you’ll have the luxury of having a partner help with feedings sooner than those deciding to strictly nurse for a period of time.
And if you plan to exclusively bottle feed your breast milk, you will quickly become an expert at pumping.
Breastfeeding Journey
If you’re breastfeeding. Both you and your new baby will quickly need to learn to navigate this new journey together…
Conversations about latching, remembering which side baby last fed on (there are some great apps for that!), feeding yourself enough food to produce adequate milk, feeding yourself the best foods to produce efficient milk, and drinking enough water to produce efficient milk AND to keep yourself hydrated… will soon take up a lot of your time.
And for some, breastfeeding might be easy and come naturally. For others, it might become a challenging and exhausting journey that doesn’t come so easily.
Despite all of the above mentioned, this is your journey and you should be the one making the decisions that are best for you, your baby, and your family. If you need any help with breastfeeding, message me and I can provide you with some good resources and consultants to guide you on this journey.
So It Begins…
This is just the tip of the postpartum iceberg!
With all of the above in mind… it’s good to be aware that, all while this stuff is going on in your external view… there are things happening at a much deeper level… Things that we need to let happen to bring ourselves back together.
Almost immediately, hormones start shifting – for breastmilk production, maternal bonding, and to bring the physical body back to a semi-close pre-pregnancy state.
Some may experience a change in thyroid which can mess with a whole slew of things (appetite, weight loss, weight gain, mood swings, etc…)
As your hormones shift, you might notice your emotions are high, you might have headaches, feel extra tired (lack of sleep also contributes to this!), and find that you’re dealing with a bunch of new feelings you might not be used to… all at once!
Some women experience shaking or the chills in the days postpartum (I had a personal experience with this). This is usually due your hormones shifting, but it can also be a sign of illness or infection, so be sure to contact your OB, doctor, or midwife if this occurs in the following days or weeks after delivery.
If something feels off, be sure to talk to your care provider about it. Usually, they provide an at-home care kit that can answer some of your questions or they’ll provide a hotline you can call if a need arises.
Organs Shifting… Plus More Contractions?
Organs that were moved and pushed around due to a growing uterus need to shift back.
And speaking of your uterus… Pre-pregnancy, it was about the size of a ping-pong ball… As it becomes a 9-month living facility for a growing baby, it gets much, much bigger!
After the baby says goodbye to it’s former home, the uterus needs to contract itself back to pre-pregnancy size – that itself takes about 4 to 6 weeks.
Many women experience mild contractions in the hours and days after delivery. These are especially felt when you nurse. Breastfeeding your baby gives your body a signal to return the body to pre-pregnancy status, therefore, causing your uterus to contract.
Your body needs to reconnect (mind and body)… and it will likely be doing so for your first year postpartum, at least!
If you had tearing during your vaginal delivery, there is a disconnect between your brain and your pelvic floor muscles…
If you had a c-section, similarly, there will be a disconnect between your brain and your abdominal muscles.
Your body needs to retrain these muscle-firing squad signals to get these parts of the body working again… and it doesn’t happen overnight!
There are ways to reconnect these signals more efficiently, and corrective exercise can help!
Increased Blood Volume
During the first few weeks postpartum, there is a 15 to 30 percent increase in circulating blood volume. This plays a roll in excessive urination and the extra stress some may feel from cardiac output…. And why it is so important to try to limit external stressors during these first few weeks postpartum.
This increase in blood volume also keeps moms at risk for developing varicose veins both during pregnancy and in the postpartum stage.
While exercise is discouraged the first 6 weeks postpartum, getting up and moving around is strongly encouraged to avoid blood pooling.
Water, Water, Water!
Not only do you need extra water intake if you are breastfeeding, adequate hydration is key in basic bodily functions (tissue repair, toxin removal, immunity, organ and brain function, etc…).
Drinking enough water can also help a new mom by aiding in the proper utilization of proteins and fats to build stronger tendons, ligaments, and muscles. Without enough water, the body cannot perform these tasks.
So… DRINK. DRINK. DRINK!
Things You CAN Do Shortly After Labor
Disclaimer: ALWAYS consult with your doctor during pregnancy and after giving birth before proceeding with ANY physcical activity or muscle activation.
Get Up And MOVE!
As soon as your doctor, midwife, or care provider lets you, and as soon as you feel ready… get up and MOVE! If you delivered in the hospital, put your baby in his or her rollaway crib and take a stroll around the halls. (This may have limitations depending on your hospital, especially now as COVID-19 influences care policies and procedures.)
If you had a home birth, it will be easier to get out and get moving. If weather permits, load baby into the stroller or carrier and take a walk in your neighborhood as soon as you feel comfortable.
Your body just went through what’s mentally and physiologically comparable to running a marathon.
The “runner’s high” endorphins that are circulated when runners are at the point of “hitting the wall” in a big race are the same hormones released during “transition” time in labor. They can help you get to the finish line.
Similarly to running or cycling in an endurance event, laboring is an extreme event that depletes your glycogen stores, dehydrates, and fatigues muscles in your body.
Once the big race is done, marathon runners are encouraged to continue to walk 10-15 minutes after crossing the finish line… and the following week, to lightly run short distances and to perform low impact exercises.
The reason for this is to boost circulation in the muscles that worked so hard during the marathon, to warm and lengthen the muscles that are tight, and to aid in the healing journey.
The endurance comparison of giving birth vs running a marathon is not far off. Getting up and moving for a short distance 6-8 hours after birth will encourage the same benefits that are seen with marathon recovery movements.
Start EASY
I can’t stress this enough… When you get back at it… Keep things short, simple, and easy. This could be as simple as taking 1-2 minutes to walk back and forth in your recovery room at the hospital or around your house.
Listen to your body. This is most important. Be sure to rest after delivery. Your legs may feel weak and you may be lightheaded the hours after giving birth.
Once you feel stable and strong enough, ask your provider if it is ok to move around. I’m sure they will encourage this before you even get the chance to ask.
Again, if you have a C-Section, the recovery time and care will be different. But the same principles will apply once you are able to start moving around again.
The forgotten muscles…
Something mom’s forget about quickly after labor… is the fact that they just put certain parts of their body through extreme stress. Your uterus, your pelvic floor, and your abdominals just went through a lot.
Even if you didn’t deliver vaginally, your pelvic floor was still feeling the pressures of a growing uterus, particularly in the last few months of pregnancy – causing it to stretch and weaken over time.
Even though you shouldn’t be doing most physical activities or exercise until cleared by your doctor, there are certain things I highly recommend doing… And that is activating the muscles you use throughout your body on a regular basis, especially if any of them were snipped or stitched during labor.
If you forget about these muscles, you are welcoming postpartum leaking: Sneezes, coughing, and laughing can become a scary thing once you start exercising again!
Ask me about exercises designed for moms in the postpartum recovery phase that specifically target these areas.
Take Time For Yourself
When the days start to blur together and sleep becomes a thing of the past, be sure to take whatever spare minutes you have left to do something for yourself.
A walk around the block, a nap, a shower… You need to take care of YOU so that you can care for your cute little baby!
Book a consultation today to learn how you can bring your body back to a strong, functional state in the postpartum stage.
The average human breathes approximately 20,000 times per day.
The average human is also in a constant state of stress… by not utilizing our most important breathing muscle. Hint: It’s part of your inner-core muscle unit!
Without getting too “science-y”… When we inhale, our diaphragm contracts. This action pushes the ribs up and out, making room for the lungs to open and fill with oxygen.
Then, oxygen and important ions that we breathe in are exchanged via the lungs and diffused into to our blood by way of the heart. On the exhale, we get rid of waste, toxins and CO2. And this dance continues 24 hours a day… Everyday of our existence.
With the lungs working so hard to do these things… We need to ask – what is keeping our lungs working so strong?
Answer: The Diaphragm!
This parachute-shaped muscle attaches to our lungs. And as we breathe in, the diaphragm contracts, helping our lungs to expand and fill. It does this by creating space in our thorax so that our lungs have more room to fill.
This action happens automatically. However, when you’re not utilizing your diaphragm to its fullest potential, your breaths will remain shallow. Shallow breaths introduce more room for illness, exhaustion, pain, discomfort… and the list goes on.
Cue “Fight or Flight”
The more shallow our breathing, the more our body thinks we are in danger, cueing the “fight or flight” response.
Breathing For Survival
You see — our ancestors had one basic thought at the forefront of their minds: Survival. They needed to find food, water, and shelter. When they weren’t moving to find those things, they were resting. Their body was in its “parasympathetic” nervous state (PSNS).
When in PSNS, our nervous system allows us to digest our food, fight infection, repair muscles and damaged tissue, and so much more.
If danger is present, our body switches to the “sympathetic nervous system” (SNS). When this happens, the only thing our body worries about is survival. Getting away from the present danger. Digestion, immune function, and repair (and anything to do with the PSNS) stops… and adrenaline kicks in.
Danger Averted
Once we are no longer in danger, our body switches back to the parasympathetic nervous system. Digestion, repair, and healing resumes.
Biostrap.com has a great explanation diving deeper into Parasympathetic and Sympathetic Nervous systems. The article points out, “the more time we spend in PSNS the healthier we are”.
Why Does This Matter?
When we are in SNS, our body is doing what it can to get air into the lungs so that we can “survive” whatever danger we are facing.
In order to respond quickly, the body tells whatever muscles are available to quickly open the lungs. Quick, shallow breathing is the result.
The long and short of it is – Today’s societal demands trigger our sympathetic nervous system constantly… Therefore, most of the population is activating muscles that lead to shallow breathing on a regular basis.
Shallow Breathing Equals Muscle and System Imbalance
As we age and experience the surge of societal stressors, our diaphragm slowly becomes weaker. We stop using it efficiently and our body thinks it is in a constant state of stress.
A weak diaphragm leads to a weak core… and a weak core leads to injury and imbalance throughout the whole body.
Without sufficient oxygen in your body — you will greatly weaken your immune system, your muscles will not repair as efficiently, and your overall well-being will be compromised.
With shallow-breath, the body also tends to recruit muscles throughout the neck and upper back to assist with opening the lungs. This will cause neck stiffness, a sore back and shoulders, along with poor posture and the worst of it – a weak core.
Diaphragmatic Breathing
By strengthening your diaphragm, you’ll have a greater capacity for sufficient oxygen supply, your body will trigger your PSNS more often, and you will have a stronger core musculature.
All of this will lead to balance throughout the body… and a happier, healthier lifestyle!
Whether you are a woman looking to get pregnant, in the midst of growing a baby, or are a new or seasoned mom… A strong diaphragm will be your greatest tool in your health and wellness toolbox.
*DISCLAIMER: I am not a doctor or medical professional. Always consult your care provider with any health-related, pregnancy-related, birth-related, or postpartum-related questions and before performing any physical activities.
*Note: This is a BIRTH STORY and it includes some verb-age and graphic detail that might make some readers uncomfortable!
On January 11, 2019… I had an OB appointment at 38 weeks, 5 days gestation. Little did I know, it would be approximately 48 hours before heading to the hospital to deliver my beautiful baby boy. I can confidently say, how I underestimated just how important the exercises I practiced leading up to this point prepared me for the delivery I had dreamed of.
Before my OB checked me, she measured my belly and checked baby’s heart rate. She brought up talk of induction and that I had the option to schedule it. I told her I didn’t have any interest in induction – unless it was absolutely necessary. Given my history of low amniotic fluid with my daughter, I knew I had to keep an open mind.
My plan was to labor naturally – or as naturally as possible. She said we could sweep the membranes to move things along. I declined but told her I’d consider it at the next appointment (on my due date).
32 weeks, baby number 2
Ready Or Not?
As she checked my cervix – which was 3 cm and 90% effaced – she again was trying to encourage induction should I make it to 40 weeks without progression. Again, I declined and told her I wanted to go naturally. After more chatter… and some miscommunication, she did end up sweeping my membranes…That wasn’t what I wanted at the time. However, I wasn’t too upset – I was eager for my little man to be born. After a little bit of discomfort, she told me it was done… Adding that labor could potentially start within 48 hours.
As I left the office… I had butterflies in my stomach. I knew there was now a chance that I could be holding my little boy in just a few days.
Let’s back up…
32 weeks, baby number 2
My first birth story (Abbreviated)
With my first child, I exercised throughout and had a healthy pregnancy. Once I hit 40 weeks, 5 days gestation, I was not progressing at all and my amniotic fluid had gotten “too low”, according to my OB’s standards. She said we had to induce and get the baby out. I had it in my head that I wanted to go naturally for the sake of the baby’s health and ability to thrive. I felt so defeated once induction was scheduled.
I was induced on a Monday evening around 5 p.m. and my daughter was born around 6 a.m. Tuesday – September 29, 2015.
Labor, as it is, is no walk in the park… And when you’re medically induced, things intensify much more rapidly. So, I opted to have NOS on standby, just in case. I held strong to my plan to stay away from getting an epidural, but the NOS was nice to have nearby for when things got really intense. It wasn’t exactly the natural labor that I wanted… but I had safe delivery and a healthy baby. I was grateful she was able to be born vaginally, so she could benefit from the good bacteria in the birth canal.
‘First-Timer’ Challenges
As goes the story for many first-time moms, you don’t know what to expect and you tend to think you don’t have a choice in the matter of how you want to birth or what interventions you can elect to have or deny altogether. I kept an open mind as best as I could for a natural hospital labor, but didn’t realize there were certain procedures or exams I could have denied. Looking back, I would have requested more of an explanation and reasoning for the procedures that were administered.
That being said, I was just excited to meet my baby. I didn’t care too much about how to get the baby to come out!
Side note:
I am absolutely not judging ANYONE who elects to have an epidural or drugs during labor and delivery. And sometimes – they are absolutely necessary! Simply put, if I could avoid using those interventions, I was going to. They’re just not for me.
I see it as this: One intervention can lead to other interventions and more drugs… and I just wanted to avoid it altogether. Also, I have a sensitivity to being poked in the back and fear I wouldn’t be able to stay still when someone is touching my back and placing a giant needle in my spinal column!
Our daughter, Alex, helping us announce that we were having a baby boy!
My Second Birth Story
With my second, membranes were swept midday on Friday, January 11, 2019. I went home and tried to treat the rest of the day as I normally would. We sent my daughter to my in-laws house that night so that hubby and I could have some alone time before the arrival of the new baby… and also to help me remain in a relaxed state so that I didn’t have to stress about taking care of our daughter.
When we woke up Saturday morning, I felt some mild contractions but they didn’t have any rhythm and weren’t too strong. We decided to try and help move things along ourselves and were intimate that morning. About an hour afterward, I definitely noticed things starting to pick up.
Labor begins…
Remember To Relax!
I did my best to relax and carry on with our Saturday… I ate a light breakfast, sat on my birth ball and watched some Conan and FRIENDS. Although things were picking up a bit, it still wasn’t too intense, so my husband picked up our daughter so she could spend some more time with us before baby’s arrival. As soon as he got home with her, my contractions intensified and got really close together. She was home for only about an hour before we decided to send her back to his parent’s house.
The contractions were so close together now… They were consistent for more than an hour, so I told my husband maybe we should go to the hospital.
To The Hospital!
As we drove, I noticed my labor was regressing. Though my contractions were strong, consistent, and very close, I should have picked up on the fact that they weren’t unbearably strong – something I clearly forgot about from my last labor!
When we got to the hospital, I told my husband that maybe we should turn back and that I don’t think it’s actually time. However, he suggested, ‘hey, we’re here, let’s just get checked out.’ Long story short, I was still only at 3cm, but now about 95% effaced. We headed back home.
Back At Home…
I took a warm shower to help me relax, ate some light dinner, and we watched a movie.
When I went to bed that evening, I could feel things slowing down again, which was disappointing. So, I put on my headphones, listened to my Hypnobirthing meditations, and just breathed.
I remember getting up around 2 or 3 a.m. feeling like labor had just stopped. I was bummed. At this point, I was so anxious for this baby’s arrival! But I reminded myself to stay relaxed and let my body do it’s thing. As I sat in bed wide-awake, I decided to start Googling: What to do if labor feels like it stops… I found a lot of useful things I think helped a lot. One YouTube video suggested sumo squat holds – so that baby would put pressure on the cervix. I did a couple of sumo squat holds for 5 minute each and then did some side-lying positions in bed and relaxed some more. Shortly after, I noticed things starting to slowly pick back up.
The Next Morning
That morning, I lost more of my mucus plus and felt more mild contractions.
Since we didn’t have much food in the house, my husband suggested we go grocery shopping to take our mind off of things. As we walked around Trader Joe’s, I concentrated on my breathing. We moved slowly through the store… and every now and then, I had to stop and rest.
When we got back in the car, I knew labor had kicked back up into gear. It seemed the more I took my mind off of labor, the more labor progressed.
When we got home, I sipped on some chicken broth and nibbled on some crackers. I put FRIENDS on the TV, sat on my birth ball and just told myself to let go, stop thinking about labor, and laugh. This was at around 1 p.m. As I watched I could feel things leveling up. I decided to get down on the floor and to lean forward on my birth ball while sucking on a lollipop. The contractions were now getting to the point where I had a more difficult time talking through them. I also started noticing the contractions were in my low back – something I did NOT have with my first baby.
Back Labor
I had always heard “back labor” was horrible. Everyone who has said that is absolutely right! I started becoming really uncomfortable. I asked Tim to bring me the heating blanket to help ease the back labor. For about an hour, Tim rubbed my back during each contraction to help take some of the pressure off. This helped a lot! Around 3:30 p.m., I told Tim I think it’s time to go. Contractions were less than 3 minutes apart, about a minute long each, for well over an hour. I had a hard time talking through them and I felt ready.
This time, when we went to the hospital, I did not feel myself regressing.
Back At The Hospital
I saw one of the same nurses I saw the day before. I told her: This time, I was ready and not going home! She checked me… I was barely at 4 cm! I couldn’t believe it. At this point, I was frustrated but still confident. The nurses monitored me for an hour, just as they did the day before. They said I was then 100% effaced, but hadn’t dilated anymore. Also, that the contractions were definitely strong and consistent. So they recommended I walk the halls of the hospital and they’d check me again in about 45 minutes.
We took a couple of laps, I ate a popsicle (thanks awesome nurses who offered!) and then headed back to the room about 15 minutes before they wanted to check me again. I decided to do some more of the sumo squats I had done the night before. I sat in them for just a few minutes at a time so that I didn’t wear myself out too fast. This definitely helped. But the next time she checked me, there was still no change. Ugh. Again, I felt defeated. But I knew I felt different and that my body was doing its thing.
Admitted
They told me I had the option of going home or being admitted. Knowing how my labor went with my daughter (slow at first and then zero to 60 once in active labor), I thought I should probably stay. I didn’t feel like going back and forth, even though I would have been more comfortable in my living room… My husband asked if I was eligible for the labor tub, since he knew I wanted to use it. They said I was… So we asked to look at the room with the tub and then we’d decide if we wanted to be admitted. Once I saw the big tub, I decided we should stay so that I could get comfortable and zoned in. This was around 6:30 p.m.
I was so glad I was eligible for the tub. Once we got in the room, I met my nurse and told her we wanted to get in the tub right away.
Best Labor Nurse Ever!
Our labor and delivery nurse, Shane, was the best nurse ever! She took into account my labor plan fully and just let me do my thing. She got me set up in the tub, made sure I was comfortable, and told us she was going to give us some time.
Labor Tub
As soon as I got in the tub, I turned on my meditation music, took out my essential oils, and felt my body zone in. I breathed through each contraction with purpose, told my body to let go, and visualized my uterus doing its job to open the cervix. Guided meditations came to mind, which I had learned in my Hypnobirthing book. I used these along with my own personal affirmations. I had my tools and they were working! Within about 45 minutes in the tub, something happened. Not to be to graphic (but hey, this is a labor story, after all!), a big clot of blood and mucus came out. Seeing this energized me. It reassured me I was doing the right thing to keep things progressing smoothly and comfortably.
I felt empowered now! Shane came in, removed the mess in the tub, and left me to continue doing my thing. At this point, she hadn’t checked me, but I’m going to assume I had dilated a bit more.
Out of the tub
After about what I’m guessing was an hour and a half or so in the tub, the back labor really started to get uncomfortable and I felt like I needed to move around or get into a new position. Shane came in, helped me out of the tub and she checked me again. I was between 5 and 6 cm at this point – not exactly where I wanted to be, but at least I was making progress!
Shane hooked me up to the monitor so they could keep an eye on me and the baby for a little while. I sat on the ball and put my music back on. I had Tim plug in my heating blanket and wrapped it around my lower back.
BRING A HEATING BLANKET/PAD WITH YOU! BEST DECISION EVER!
The back labor at this point was kicking my ass, so I had Tim massage my low back with each contraction just as he did at home. He stood with me for about an hour doing this. At this point I was so distracted by the back labor (It had me swearing and saying “I just want this baby out” and “I can’t wait until this is over!!) that I totally had forgotten to concentrate on my breathing and was letting the pain in my back get to me.
Time To Zone In
I reminded myself to zone in on the breathing techniques and affirmations I learned in Hypnobirthing. Tim noticed I became a bit more relaxed again and decided to take a break.
I clearly had zoned in because he went and laid down on the couch for a few minutes. I could see he was getting tired (Ha, if only men knew what being tired during labor was!)… I’m not sure what time it was at this moment, but let’s just say it was likely around midnight now. Tim was passed out and I was in my own world breathing through contractions. The affirmations going on in my mind got me through each one.
Breath And Affirmations
As I started to feel a contraction coming on, I began telling myself to ‘open and release’ and that ‘I can do anything for one minute’. I breathed, I circled my hips, and I meditated. Between each contraction I would put my head down on the bed and rest. It was like I was doing an interval workout! I’d get the work done, rest, and repeat. Breathe, “I can do this”, and relax.
Getting Tired
After about an hour of this, Shane came in to check on me. She asked how I was feeling and if I needed anything. I told her I was starting to get tired, so she suggested dropping the end of the bed so that I could lean forward and rest on the bed between contractions. I attempted doing that for about 10 minutes or so, but it wasn’t comfortable, so I got back on my ball and continued as I had before. After about 30 more minutes or so, I felt like I needed a new position to rest and to relieve some of the back labor.
Shane came in and helped me get into a side-lying position and put a peanut ball between my legs. I did 15 minutes on one side before I needed to move to the other side. As it was so uncomfortable, it made it hard to rest between contractions.
Side-Lying For The Win
Shane came back and helped me turn over to my other side with the peanut ball. After about another 15 minutes, I needed to get back up. As she got me out, she wanted to check me again but I told her I first really needed to go pee. So she helped me to the bathroom. As soon as I sat down, shaking, I peed and then immediately, it felt like I had to go poop – I knew the baby was down now.
I told her how I felt and she got me into the bed so she could check me. She smiled as she told me I was just about at 10 cm! Shane said she could feel the baby’s head and that he was really low. She said my water was still intact, but that if we broke it, she guessed he wouldn’t take too long to come out. She left to contact my OB and get things moving along.
Momma Zoned-In, Daddy Zoned-Out!
Remember how I said my husband laid down to rest? Well, that was around midnight… It was now almost 3 a.m. He slept for nearly 3 hours while I labored! I was clearly in my own world because I didn’t even really notice him in the room!
My OB arrived shortly after 3 a.m. She checked me and explained the procedure to break the water. I laid back and she ruptured it at 3:15 a.m.
Time To Push!
My OB then left the room to prep for delivery. She was only out of the room for about two minutes when I felt ready to push. As I like to call it, my body went into its “demonic, out-of-body state” and I couldn’t help but push. Shane paged the OB and told her I was ready.
My nurse laughed as the OB asked, “well did you check her?” Shane replied, “Well, she’s pushing so I think she’s ready!”
He Wants Out!
During all of this, the delivery team was assembling things to prepare for delivery. As soon as my body went into “let’s push” mode, you could see the nurses scrambling to finish getting everything ready!
My OB came in and they helped me get into the squat position (though, I was pretty much already there!) and as I requested in my birth plan, they let me push on my own while “breathing the baby down”. I tried my best to just let my body do its thing.
I wanted the baby to crown for a little bit of time to help stretch things out down there… But it took only 3 contractions before he shot out. I couldn’t hold him in any longer!
He’s Here!
At 3:25 a.m. baby Boy Ellis was born. Just 10 minutes after she broke my water!
I’ll never forget seeing him come out and gently fall into the bed. It was surreal watching this. The image will always be ingrained in my mind. (Unfortunately, with my daughter, the OB had me deliver on my back and I didn’t get to see her come out.)
They immediately scooped him up and put him on my chest. I was instantly in love. After about 30 seconds, they had Tim cut the cord. I was so involved with staring at the new baby in my arms, I wasn’t really paying attention at this point, but I was hoping for a longer delay before they cut the cord. At any rate, nothing else mattered now. My baby boy was here!
Skin-To-Skin
In my birth plan, I requested that the baby immediately be put on my chest after delivery and to stay there for at least an hour. They asked if they could proceed to check him while he was skin-to-skin with me. I allowed it, and they did their thing while I just stared at him. After about 15 minutes or so when the nurses were out of the way, I offered him the breast, which he immediately took. He ate for about 10 minutes on each side.
I Was In Heaven
After about an hour, my nurse took him to be weighed, measured, and swaddled. She handed him back and Tim gathered our things so we could head to the recovery room.
Shane was chit-chatting with us as we were heading to recovery and she said to me, “I’m not gonna lie, natural births scare me a little! They’re so unpredictable! But you did amazing, you were so laid back and chilled out!” I laughed and told her she was the most amazing labor and delivery nurse. I thanked her for being so laid back about everything and for keeping things calm and peaceful in the room for the entire process. It may not seem like a big deal, but having a nurse that goes with the flow and let’s you do your thing and isn’t pushy makes a world of a difference in labor. Tim, of course, chimed in and told her he did all the hard work!
Best Delivery Nurse Ever!
Thanks for everything, Shane!
Bliss And Recovery
As we were heading up to recovery, I thought in my mind, THIS, this was the labor and delivery I was hoping for and I was beyond words. Happy and in love with my little baby boy… whom we would not come up with a name for, for almost 48 hours! Needless to say, Maxwell Jacob Ellis instantly stole my heart from the moment I saw him land on the delivery bed. And with my husband by my side during it all (kinda!!), I fell even more in love with him. Our little family had grown to a family of 4… and now we were complete.
My Reason For Hypnobirthing
Something both Hypnobirthing and Prenatal Corrective Exercise taught me is the power of a positive mind.
“The power of the mind: the body is merely a hunk of meat – does absolutely nothing without the mind telling it.” – Katherine Graves, KGH Hyponbirthing
I was adamant about remaining in as relaxed a state as possible and filling my head with positivity both during pregnancy and in labor. Around 32 weeks gestation, I started listening to an audiobook about Hypnobirthing. I came across this one by Katherine Graves. I stumbled upon it while watching a YouTube video when I was doing some research on Hypnobirthing. The reason I chose that book is simply because the YouTuber who used it had great success with it. Also, I liked that it included guided audio meditations and visualizations.
The more I listened the more I knew it was for me! The author really drives home the importance of positivity and calmness when birthing to help keep our bodies in a relaxed state and mind. To put it simply, when relaxed, our bodies “let go” and make it easier on the baby coming out.
Guided Meditations
The guided meditations teach women how to stay positive through any discomfort and pain and how to use mind and breath to help open the cervix and push baby down. There are two breathing techniques the author refers to: the “upstage” of breathing and the “downstage” of breathing.
The “upstage” of breathing, for use during contractions (long slow breaths, in through the nose and out through the mouth), is supposed to help you visualize the upper half of your uterus drawing up while the lower half of the uterus releases (and in turn, opens the cervix). The “Downstage” of breathing (Quick inhale through the nose and slowly out the nose), during baby’s transition, is supposed to help you push baby down and out.
Once I started listening to the KGH book on audible, I used the guided meditations every single night before bed to help me practice being in a meditative and relaxed state for labor. The author emphasized how much easier it is to labor when stress is completely out of the way. Some women supposedly report feeling no pain at all during labor when using this method – Clearly, they were able to get in a much deeper meditative state than I could!
The author also points out the importance of calmness and positivity for the health of your unborn baby as they develop in the womb.
How Prenatal Corrective Exercise Ties In
I became certified in Pre & Post Natal Corrective Exercise sometime in the midst of my second trimester of my second pregnancy. The course was so fascinating to me; I couldn’t wait to share it with everyone I knew and to start helping other pre and postnatal women!
With my second pregnancy came a whole new set of aches, pains, and discomforts. Throughout my first pregnancy, I don’t really remember feeling limited in my exercises. I was pretty much able to carry on with everything I did before. With this pregnancy, I quickly began noticing I had to restrict some of my activities. Running was no longer an option. Every single time I tried, I would get a feeling that my hips were going to separate and I would cramp up almost instantly.
I had to stop teaching my kickboxing class early in my second trimester, because it was just too uncomfortable (and honestly, not safe to continue due to the hormone Relaxin loosening all of the joints!). Teaching my cycle class was manageable, but super uncomfortable so I wasn’t teaching to the best of my ability. The only exercise I was able to continue teaching was mixed strength training up until I was about 33 weeks. And the only reason I didn’t teach beyond that was because my doctor had concerns about my placenta, so I decided to back off early and to focus on myself, rather than teaching.
Once I stopped teaching, I honed in on my prenatal corrective exercises (PCEs). I was already doing my PCEs every day… but now, I was focusing all of my energy towards them. I was paying closer attention to how they made me feel and analyzed what worked and what didn’t… And, I imagined how I would use them in labor.
What I did:
Diaphragmatic breathing exercises
Pelvic floor Exercises
Hip alignment exercises
CHEK 6 primal movement patterns
The exercise categories listed above are all designed to balance an “out-of-balance” body. A pregnant body tends put strain on all sorts of joints and muscles, for obvious reasons. It’s important throughout pregnancy to maintain a neutral balance throughout the body – which is exactly what Prenatal Corrective Exercise is designed to do.
How Does This Help During Labor?
Here are just a few benefits…
Helps get the baby into the best position for a smooth delivery
Aids in transition and pushing
Helps lessen the need for cesarean or other labor interventions (forceps, induction, etc…)
Provides potential for more strength and endurance during labor and delivery
Assists in an easier recovery
And so much more…!
Final Thoughts…
I can’t stress enough that EVERY PREGNANCY, EVERY DELIVERY, and EVERY BABY is different. Each woman’s capabilities are different… each experience will be different. With that said, we can all arm ourselves with knowledge and pregnancy-related exercises and practices (both mentally and physically) as we head into our pregnancies and labors.
For inquiries on how you can gain these toolsets to help you on your pre-conception, prenatal, and/or postnatal journey, book a Free Consultation here!
Together, we’ll form the corrective exercise plan that best suits you and helps you reach your long-term fitness goals. Join me in becoming the Supermom we’re all meant to be!
Empowered Movement For Moms
Helping women navigate the perinatal and perimenopausal journey with safe, effective, and empowering exercises and movement practices.
