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whatistrendingnews · 2 months ago

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Diastasis Recti Before and After: Transformations You Need to See to Believe

Diastasis recti before and after transformations showcase the incredible potential of proper care, exercise, and sometimes medical intervention in overcoming this common post-pregnancy condition. For many individuals, seeing the visible results of others’ recovery journeys can inspire confidence and hope. Whether you’re at the beginning of your healing process or exploring solutions, this guide will highlight the changes that are possible and how you can achieve them.

What is Diastasis Recti?

Diastasis recti is a condition where the rectus abdominis muscles separate along the linea alba, the connective tissue running down the middle of the abdomen. It is often associated with pregnancy due to the pressure and stretching of the abdominal muscles, but it can also occur in men or women from other factors like rapid weight changes, improper exercise techniques, or surgery.

While diastasis recti is not life-threatening, it can cause issues such as:

Weak core stability

Poor posture

Lower back pain

Digestive discomfort

Thankfully, diastasis recti before and after transformations demonstrate that healing is achievable with the right approach.

How to Recognize Diastasis Recti

Before diving into inspiring recovery stories, it’s crucial to understand how to identify diastasis recti. Common symptoms include:

A visible bulge or “pooch” in the abdomen, especially when sitting up or bending forward.

A gap between the abdominal muscles that is more than 2.5 cm (about two finger widths).

Weakness or instability in the core muscles.

If you suspect you have diastasis recti, consult a healthcare professional to confirm the diagnosis.

Before and After Transformations: Real-Life Stories

Maria’s Journey: From Postpartum Struggles to Core Strength

After giving birth to twins, Maria noticed a persistent bulge in her abdomen despite losing most of her pregnancy weight. Diagnosed with diastasis recti, she felt discouraged about her appearance and worried about long-term complications. Maria started a program that included:

Pelvic floor exercises

Core-strengthening movements like heel slides and bridges

Breathing techniques

Within six months, Maria’s diastasis recti before and after results were astounding. Her core was significantly stronger, the bulge had nearly disappeared, and she regained her confidence.

John’s Recovery from Weight Gain-Related Diastasis Recti

John experienced diastasis recti after rapid weight fluctuations and poor exercise form during weightlifting. His before and after transformation was a testament to consistency. Through proper guidance from a physical therapist and adopting exercises like planks and leg raises, he closed his abdominal gap and returned to the gym with improved form and confidence.

Effective Methods for Healing Diastasis Recti

Exercise and Rehabilitation

Exercise is the cornerstone of healing. Safe and targeted movements can help re-engage the deep core muscles and bring the separated muscles closer together. Examples include:

Breathing exercises: Engage the diaphragm and core.

Heel slides: Build gentle strength in the abdominal area.

Modified planks: Strengthen the transverse abdominis without straining.

Avoiding Harmful Movements

Certain exercises can exacerbate diastasis recti. Avoid activities that involve:

Heavy lifting without core support

Crunches or sit-ups

Twisting motions

When Surgery is Necessary

In severe cases, where the separation exceeds 4-5 cm and does not respond to exercise, surgery may be recommended. Procedures like abdominoplasty (tummy tuck) can repair the abdominal wall and improve functionality. The before and after results for such cases are dramatic and life-changing.

The Emotional Impact of Diastasis Recti Transformations

The physical improvements seen in diastasis recti before and after cases are often accompanied by emotional and mental benefits. Recovering from diastasis recti can:

Boost self-esteem and body image.

Improve physical mobility and reduce pain.

Encourage a more active and confident lifestyle.

The journey may be challenging, but the outcomes make it worthwhile.

Tips for Your Own Transformation

Seek professional guidance: Physical therapists or postpartum fitness specialists can provide tailored plans.

Be consistent: Recovery takes time and dedication. Set realistic goals and stick to them.

Focus on nutrition: A balanced diet aids in muscle recovery and overall health.

Listen to your body: Avoid movements or exercises that cause discomfort.

Conclusion

Diastasis recti is a common yet manageable condition that affects individuals of all ages and genders. The diastasis recti before and after transformations showcased here highlight the power of determination, proper care, and expert guidance in overcoming this challenge.

Whether you’re a new parent looking to regain your core strength or someone managing diastasis recti from other causes, remember that healing is possible. Start your journey today, and soon, you’ll have your own inspiring “before and after” story to share!

#DiastasisRectiRecovery #PostpartumFitness #CoreStrengthTransformation

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momkidcares · 2 months ago

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The Importance of Postnatal Yoga: Restoring Balance and Wellness After Childbirth Motherhood is a transformative journey, both physically and emotionally. After giving birth, new mothers experience significant changes as their bodies heal and adapt to postpartum life. Postnatal yoga is an excellent way to ease this transition, offering physical recovery, mental relaxation, and emotional stability. Let’s explore the essence of postnatal yoga, its benefits, and why it is an essential practice for new mothers.

What is Postnatal Yoga?

Postnatal yoga is a specialized form of yoga designed for women after childbirth. It focuses on gently rebuilding strength, improving flexibility, and addressing areas of discomfort caused by pregnancy and labor. Unlike traditional yoga, postnatal yoga prioritizes the unique needs of postpartum women, such as core recovery, pelvic floor strengthening, and stress relief.

This practice can begin as early as 6–8 weeks after delivery, depending on the mother’s recovery and the advice of her healthcare provider. It can also extend for months or even years postpartum, depending on individual goals.

Benefits of Postnatal Yoga

1. Physical Recovery

Postnatal yoga helps new mothers recover from the physical toll of pregnancy and childbirth.

Core Strengthening: Pregnancy weakens the abdominal muscles, leading to issues like diastasis recti. Postnatal yoga includes specific poses to safely rebuild core strength.

Pelvic Floor Health: Childbirth can strain the pelvic floor, causing discomfort or incontinence. Yoga strengthens these muscles, promoting healing and reducing complications.

Posture Improvement: Carrying a baby often leads to back pain and poor posture. Yoga stretches and strengthens the back, neck, and shoulders to alleviate discomfort.

2. Mental Well-Being

The postpartum period can bring hormonal shifts, emotional turbulence, and exhaustion. Postnatal yoga offers mental clarity and emotional stability.

Stress Relief: Breathing exercises and mindfulness techniques help reduce anxiety and stress.

Combating Postpartum Depression: Yoga after delivery to reduce tummy encourages relaxation and releases endorphins, aiding in alleviating symptoms of depression.

Improved Sleep: Gentle yoga promotes better sleep patterns, helping mothers feel rested and rejuvenated.

3. Bonding with Your Baby

Some postnatal yoga classes encourage mothers to bring their babies, incorporating them into poses or exercises.

Strengthens the mother-child bond.

Introduces the baby to a calm, nurturing environment.

Allows mothers to connect with their babies through touch, movement, and eye contact.

4. Community and Support

Joining a postnatal yoga class can connect mothers with a supportive community. Sharing experiences with other mothers fosters a sense of belonging, reducing feelings of isolation.

Key Poses in Postnatal Yoga

1. Cat-Cow Pose (Marjaryasana-Bitilasana)

Strengthens the back and abdominal muscles.

Promotes spinal flexibility and reduces tension.

2. Child’s Pose (Balasana)

Provides relaxation and stretches the lower back.

Ideal for relieving stress and calming the mind.

3. Bridge Pose (Setu Bandhasana)

Strengthens the pelvic floor and glutes.

Improves circulation and posture.

4. Reclining Bound Angle Pose (Supta Baddha Konasana)

Opens the hips and promotes relaxation.

Helps in relieving postpartum discomfort.

5. Legs-Up-The-Wall Pose (Viparita Karani)

Reduces swelling in the legs.

Promotes relaxation and better sleep.

Tips for Practicing Postnatal Yoga

Consult Your Doctor: Always get a green light from your healthcare provider before starting post pregnancy yoga, especially after a C-section or complicated delivery.

Start Slow: Begin with gentle poses and gradually increase intensity as your body heals.

Listen to Your Body: Avoid pushing yourself into poses that cause discomfort or pain.

Stay Consistent: Aim for short but regular sessions to reap the maximum benefits.

Hydrate and Rest: Ensure you drink enough water and take breaks as needed.

The Emotional Side of Postnatal Yoga

Beyond the physical benefits, postnatal yoga provides a safe space for mothers to reconnect with themselves. The postpartum period often involves prioritizing the baby’s needs over personal well-being, leaving mothers feeling disconnected. Yoga serves as a gentle reminder to care for their mental and emotional health.

Through mindfulness practices, mothers learn to be present, embracing both the joys and challenges of motherhood. This awareness cultivates patience, resilience, and gratitude, which are vital for nurturing a happy family.

Postnatal Yoga Online: A Convenient Solution for Modern Moms

With the rise of online classes, new mothers can now practice postnatal yoga from the comfort of their homes. Online platforms provide flexibility, allowing mothers to balance their yoga routine with childcare responsibilities. Many classes also offer personalized guidance, ensuring the safety and effectiveness of the exercises.

Precautions to Keep in Mind

Avoid intense or high-impact exercises during the early postpartum phase.

Stop immediately if you experience pain, dizziness, or discomfort.

Choose certified instructors who specialize in postnatal yoga.

Gradually transition to more advanced poses as your body regains strength.

Why Postnatal Yoga is a Must for New Mothers

Postnatal yoga is more than just a fitness routine; it is a holistic approach to healing and self-care. It empowers mothers to regain their physical strength, enhance their mental health, and build confidence in their new role.

By incorporating postnatal yoga into their routine, mothers can enjoy a smoother recovery, establish a positive mindset, and foster a healthy connection with their baby. Whether practiced in a studio or online, this gentle yet transformative practice can make a world of difference in the postpartum journey.

Conclusion

Motherhood is a beautiful yet challenging phase, and taking care of oneself is essential to fully embrace its rewards. Postnatal yoga offers a nurturing space for mothers to heal, grow, and thrive. Its benefits extend beyond the mat, enriching every aspect of life.

For new mothers looking to regain balance, strength, and joy, yoga after delivery is an invaluable gift to themselves and their families.

#Postnatal yoga #post pregnancy yoga #yoga after delivery to reduce tummy #yoga after delivery

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shyamyoga · 7 months ago

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Why Every New Mom Should Try Online Postnatal Yoga Classes

Introduction:

The postpartum period is a transformative time for new mothers, filled with both joy and challenges. As you navigate this new chapter of your life, it’s crucial to prioritize your well-being, both physically and mentally. One of the best ways to support your recovery and overall health during this time is through postnatal yoga. With the convenience and flexibility of online yoga classes, every new mom can easily incorporate this beneficial practice into their routine. In this blog, we'll explore why every new mom should try online postnatal yoga classes and how they can make a significant difference in your postpartum journey.

1. Convenience and Flexibility

Practice Anywhere, Anytime

One of the primary advantages of online yoga classes is the flexibility they offer. As a new mom, your schedule can be unpredictable, with feeding times, naps, and other baby-related activities taking up much of your day. Online postnatal yoga classes allow you to practice whenever it’s most convenient for you. Whether it’s early in the morning before your baby wakes up or late at night after they’ve gone to bed, you can fit yoga into your day without having to leave your home.

No Commute Required

Eliminating the need to commute to a yoga studio is a significant time-saver. This extra time can be precious, allowing you to spend more moments with your baby or catch up on rest. Practicing at home also means you can avoid the hassle of packing a bag, arranging childcare, and coordinating your schedule around fixed class times.

2. Tailored to Postpartum Needs

Specialized Postnatal Programs

Online postnatal yoga classes are specifically designed to address the unique needs of new mothers. These classes focus on gentle exercises that help restore strength and flexibility, particularly in areas affected by pregnancy and childbirth, such as the core, pelvic floor, and lower back. Instructors trained in postnatal yoga understand the physical and emotional challenges of the postpartum period and can offer modifications and guidance to ensure a safe and effective practice.

Gradual Progression

Postnatal yoga classes often emphasize a gradual approach to rebuilding strength and fitness. This is crucial for avoiding injury and ensuring that your body heals properly. Online classes can provide a range of levels, allowing you to start gently and increase the intensity as your body recovers and becomes stronger.

3. Physical Recovery and Strengthening

Core and Pelvic Floor Rehabilitation

Pregnancy and childbirth can weaken the core and pelvic floor muscles, leading to issues such as diastasis recti and incontinence. Postnatal yoga exercises specifically target these areas to help restore muscle tone and function. Strengthening these muscles can improve your overall stability and support, reducing the risk of back pain and other postpartum discomforts.

Enhanced Flexibility and Mobility

Gentle stretching and movement in postnatal yoga can help improve flexibility and mobility, which can be particularly beneficial after the physical demands of pregnancy. This increased flexibility can ease muscle tension and promote better posture, which is often compromised during the early months of motherhood due to activities like breastfeeding and carrying your baby.

4. Mental and Emotional Well-Being

Stress Relief and Relaxation

The transition to motherhood can be stressful, with new responsibilities and sleep deprivation taking a toll on your mental health. Online postnatal yoga classes incorporate breathing exercises, meditation, and relaxation techniques that can help reduce stress and promote a sense of calm. Taking time to focus on your breath and quiet your mind can provide much-needed mental clarity and emotional balance.

Combating Postpartum Depression

Studies have shown that physical activity, including yoga, can help alleviate symptoms of postpartum depression and anxiety. The combination of movement, mindfulness, and community support found in online yoga classes can be a powerful tool in managing postpartum mood disorders. Engaging in regular yoga practice can boost your mood, increase energy levels, and foster a positive outlook.

5. Bonding with Your Baby

Inclusive Baby-Friendly Practices

Many online postnatal yoga classes incorporate baby-friendly poses and activities, allowing you to include your baby in your practice. These classes often feature gentle movements and interactive exercises that can strengthen your bond with your baby while also providing physical benefits. Engaging with your baby during yoga can promote their development and create special moments of connection.

Teaching Mindfulness and Patience

Practicing yoga with your baby can also teach mindfulness and patience, valuable skills for motherhood. By being present and attentive during your yoga sessions, you can cultivate a sense of calm and patience that can carry over into your interactions with your baby and other aspects of your life.

6. Community and Support

Connecting with Other New Moms

Participating in online postnatal yoga classes can provide a sense of community and support, which is essential during the postpartum period. Many online platforms offer forums, social media groups, and live classes where you can connect with other new moms. Sharing experiences, challenges, and successes with others who understand what you’re going through can be incredibly reassuring and uplifting.

Access to Expert Guidance

Online yoga platforms often feature instructors with specialized training in postnatal care. These experts can offer valuable advice and support, helping you navigate your postpartum recovery safely and effectively. Having access to knowledgeable instructors ensures that you’re practicing yoga in a way that benefits your body and supports your healing process.

Conclusion

Online postnatal yoga classes offer a wealth of benefits for new moms, from physical recovery and mental well-being to convenience and community support. By incorporating yoga into your postpartum routine, you can enhance your overall health, bond with your baby, and navigate the challenges of motherhood with greater ease and resilience. The flexibility, accessibility, and specialized focus of online yoga classes make them an ideal choice for every new mom. Embrace the journey of postnatal yoga and discover the transformative impact it can have on your life.

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revive-physio · 7 months ago

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Physiotherapy Tips for Women at Every Stage

Women's bodies are incredible - they go through so much throughout life. From menstrual cycles and pregnancy to motherhood and menopause, each stage brings unique physical demands. Physiotherapy can be a powerful tool for women to navigate these changes, improve overall well-being, and prevent injuries. Let's explore some physiotherapy tips that can benefit women at every stage of life.

Building a Strong Foundation: Early Intervention and Posture

Developing good posture and body awareness habits early on can have a lasting impact. Here's how physiotherapy can help:

Posture Education: Physiotherapists can assess your posture and teach exercises to strengthen core muscles and improve alignment. Good posture reduces back pain, improves balance, and boosts confidence.

Sports Injuries: Whether you're a seasoned athlete or a weekend warrior, physiotherapy helps prevent and rehabilitate sports injuries common in women, such as ACL tears and ankle sprains.

Pregnancy and Postpartum: Supporting Your Changing Body

Pregnancy and childbirth present unique challenges for the body. Physiotherapy can play a vital role in this journey:

Prenatal Care: physiotherapists can design exercises to strengthen core muscles, improve pelvic floor health, and alleviate common pregnancy discomforts like back pain and sciatica.

Postpartum Recovery: Physiotherapy helps with recovery after childbirth, addressing issues like diastasis recti (abdominal separation) and pelvic floor weakness. It can also guide you on safe exercises to regain strength and confidence.

Maintaining Strength and Balance: Addressing Concerns Through Life

As women age, concerns like osteoporosis and joint pain become more prevalent. Physiotherapy can help manage these:

Strength Training: Physiotherapists can create personalized exercise programs to build strength and muscle mass, which helps prevent bone loss and improve balance, reducing the risk of falls.

Pain Management: Physiotherapy offers techniques like manual therapy and electrotherapy to manage pain from conditions like arthritis and back pain, improving mobility and function.

Specialized Physiotherapy for Specific Needs

Beyond general physiotherapy, there are specialized areas that cater to women's specific needs:

Pelvic Floor Health: Pelvic floor dysfunction can manifest as urinary incontinence or pelvic pain. Physiotherapists specializing in pelvic floor health can create targeted exercises to strengthen these muscles and improve symptoms.

Lymphedema Management: Some women experience lymphedema, a swelling of the lymph nodes, after surgery or treatment for breast cancer. Physiotherapists with lymphedema management expertise can offer manual drainage techniques and compression garments to reduce swelling and improve comfort.

Finding the Best Physiotherapists and Physiotherapy Clinic

Partnering with a skilled and experienced physiotherapist is crucial for optimal results. Look for a clinic, with Best Physiotherapists on staff, that offers:

Comprehensive Evaluation: A thorough assessment of your medical history, symptoms, and lifestyle to create a personalized treatment plan.

Variety of Treatment Techniques: Access to manual therapy, exercise programs, and other modalities tailored to your specific needs.

Patient-Centric Approach: A focus on open communication and collaboration to ensure you feel empowered and involved in your recovery process.

Physiotherapy - Your Partner in Women's Health

Physiotherapy is a valuable resource for women at every stage of life. Whether you're looking to prevent injuries, manage existing conditions, or simply improve your overall well-being, physiotherapy can help you achieve your goals. Take charge of your health and empower your body with the guidance of a qualified physiotherapist. Remember, investing in your health today sets you on a path for a stronger, healthier tomorrow.

#arthritis pain management #joint pain management #back pain management #physiotherapy in pune #revive physio clinic

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raplgroupp · 8 months ago

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Essential Guide to Postpartum Complications & Disorders

The postpartum period, also known as Puerperium, is the period of six weeks following childbirth. It is a time of immense change and adjustment for new mothers. While most women experience a smooth recovery, some may encounter complications or disorders.

In this blog, we are going to discuss Essential Guide to Postpartum Complications & disorders.

After you give birth, you’re likely focused on the care that your baby needs. But health problems can happen to you in the weeks and months after childbirth. They are called postpartum complications.

Even though major changes and complications that threaten the lives of mothers and newborns occur during this period, there is a lack of appropriate care during this period, which results in maternal morbidity and mortality.

This guide aims to equip you with essential knowledge about essential guide to postpartum complications and disorders.

Table of contents

Understanding Postpartum Complications

Physical Complications

Warning signs

Psychological Complications

Risk Factors for Postpartum Complications

Preventing Postpartum Complications

Postpartum care

Vaginal pain

Vaginal bleeding/discharge

Breastfeeding

Nutrition and exercise

Breast engorgement

Bladder and bowel function

Sexual relations

Contraception

Education

Miscarriage, stillbirth, or neonatal death

Understanding Postpartum Complications

Postpartum complications can be broadly categorized into physical and psychological. Early detection and intervention are crucial for optimal recovery. Here’s an overview of some common concerns:

Physical Complications

Excessive Bleeding: Heavy bleeding after delivery is a cause for concern. Normal lochia (bleeding after childbirth) is similar to a menstrual period but should gradually decrease.

Infection: Urinary tract infections (UTIs) and postpartum endometritis (uterine infection) are common. Symptoms include fever, chills, and pain.

Perineal Tears: Tearing of the perineal area during childbirth is common. Most tears heal well with proper care.

Hemorrhoids: Swollen veins in the rectum and anus can cause discomfort and pain.

Mastitis or Breast Abscess: Inflammation or infection of the breast tissue can cause pain, redness, and fever.

Diastasis Recti: Separation of the abdominal muscles can occur after pregnancy. A rare condition that happens when the fluid that surrounds the baby during pregnancy, called amniotic fluid, or fetal material such as fetal cells enters a pregnant person’s bloodstream. This is called amniotic fluid embolism.

Warning signs

Many postpartum complications can be treated if found early.

Seek emergency medical care if you have:

Chest pain.

Trouble breathing or shortness of breath.

Extreme tiredness that doesn’t get better with rest.

Seizures.

Thoughts of hurting yourself or your baby.

Call your healthcare professional if you have:

Bleeding that soaks through more than one pad an hour or passing blood clots the size of an egg or bigger.

A cut from surgery, also called an incision, that isn’t healing.

A leg that has changed color or swells and is painful or warm to the touch.

A temperature of 100.4 degrees Fahrenheit (38 degrees Celsius) or higher.

A headache that doesn’t get better even after taking medicine, or a bad headache with vision changes.

More than one blood pressure reading of 150/100 or greater if you’re measuring your blood pressure at home after giving birth.

Psychological Complications

Baby Blues: Feeling emotional and tearful after childbirth is common and usually resolves within a few days.

Postpartum Depression (PPD): More severe and persistent than baby blues, PPD can significantly impact daily life. Symptoms include persistent sadness, anxiety, fatigue, and difficulty bonding with the baby.

Postpartum Psychosis: A rare but serious condition characterized by hallucinations, delusions, and paranoia.

Risk Factors for Postpartum Complications

Certain factors can increase the risk of postpartum complications:

Age (very young or old mothers)

Multiple pregnancy

Previous complications during pregnancy or childbirth

Preventing Postpartum Complications

Prenatal Care: Regular prenatal care can help identify potential risks and ensure a healthy pregnancy.

Delivery Plan: Discussing your preferences and potential complications with your healthcare provider is crucial.

Postpartum Support: Seek help from your partner, family, friends, or a healthcare professional if you experience any concerning symptoms.

Postpartum care

Vaginal pain

Genital tract trauma is obvious with spontaneous vaginal delivery. Depending on the severity of the vaginal tear, take over-the-counter medications such as ibuprofen or acetaminophen for pain, sit on a padded ring, or cool the area with an ice pack to relieve the pain.

Vaginal bleeding/discharge

women should seek medical attention if heavy vaginal bleeding persists (soaking a pad or more in less than an hour). Women with heavy, persistent postpartum bleeding should be evaluated for complications such as retained placenta, uterine atony, rarely invasive placenta, or coagulation disorders. Endometritis may also occur, presenting as fever with no source, and may be accompanied by uterine tenderness and vaginal discharge. This usually requires intravenous antibiotics. This should also be explained, and advise the mother to seek immediate medical attention.

Breastfeeding

Breastfeeding is beneficial for the mother and the newborn. These women are less likely to get breast cancer, ovarian cancer, and type 2 DM. Breastfeeding reduces the newborn’s risk for gastrointestinal tract infections, pediatric cancers, and atopic eczema. Breastfeeding should be evaluated at each postnatal visit. Shatavari Granules is the Best Ayurvedic medicine for those suffering from poor lactation. It is by Best Ayurvedic Product Manufacturers in India.

Nutrition and exercise

Women at higher risk for postpartum weight retention are those with higher gestational weight gain, black race, and lower socioeconomic status, which at the same time increase their risk of future obesity and type 2 diabetes. Women should take a variety of healthy balanced diets and resume their normal dietary habits. All breastfeeding mothers need to take an extra 500 calories per day. Avoid strenuous activities in the early postpartum period and take plenty of rest for the first 2-3 weeks slowly start with non-impact activities such as walking and a gradual return to previous activities is recommended. Shatavari Granules are best for postpartum fatigue by Leading Ayurvedic Product Manufacturers in India. You can also refer to our blog, World Womens Day & Ayurveda – Celebrating Holistic Wellbeing for the same.

Breast engorgement

Women may experience full, firm, and tender breasts after the delivery. Frequent breastfeeding on both breasts is recommended to avoid engorgement. Warm washcloths or warm showers or place cold washcloths between feedings to relieve the pain. For women who are not going to breastfeed, encourage them to use cold packs, use firm support of the breasts, take analgesics as needed, and mechanical extraction of milk.

Bladder and bowel function

Voiding must be encouraged and monitored to prevent asymptomatic bladder overfilling. Women are encouraged to use mild laxatives if defecation has not occurred within 3 days of delivery.

Sexual relations

Libido may decrease after delivery because of reduced estrogen levels. This may not return for as long as 1 year postpartum, particularly in women who are breastfeeding. Reassurance is usually appropriate. Advise women to wait for their perineal area to heal before resuming sexual activity, and it may take 4-6 weeks for the perineal tears to heal completely. Healthcare providers should be more comfortable discussing women’s sexuality during the early postpartum period. Address earlier return of sexual activity with contraception to avoid unintended, closely spaced pregnancy.

Contraception

The prenatal period is the best time to discuss postpartum contraception. For breastfeeding women, nonhormonal modalities are usually preferred. Intrauterine devices are typically best placed after 4 to 6 weeks after delivery. Breastfeeding is not an effective contraceptive choice. The lactational amenorrhea method alone or other forms of contraception have a failure rate of 2%, but a specific criterion has to be fulfilled.

Education

Healthcare providers should provide essential education regarding newborn care, such as umbilical cord care, bathing, breastfeeding, and the importance of immunizations.

Miscarriage, stillbirth, or neonatal death

For mothers who experience any pregnancy loss, it is essential to ensure follow-up. Key elements are to provide emotional support and bereavement counseling; and referral, if appropriate, to counselors and support groups. Also, review of any laboratory or pathology studies related to the loss and counseling regarding recurrent risk and future pregnancy planning.

Remember: Don’t hesitate to seek help if you experience any concerning symptoms following childbirth. Early diagnosis and treatment can ensure a smoother recovery and a healthier you.

Disclaimer: This blog is intended for informational purposes only and should not be a substitute for professional medical advice. Always consult with your healthcare provider regarding any postpartum

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epcysblog · 1 year ago

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Expert Tips for Planning Your Tummy Tuck Surgery Trip to Turkey

Do you desire to achieve a slimmer and more toned appearance by removing excess skin and fat from the abdominal area? Then, Tummy tuck surgery is a great option. While tummy tucks are performed in many countries around the world, Turkey has emerged as a popular destination for this procedure due to its world-class facilities, experienced surgeons, and affordable prices. With a reputation for providing high-quality medical care, Turkey offers a safe and reliable option for people who are looking to undergo tummy tuck surgery.

What is Tummy tuck surgery?

A Tummy Tuck Surgery, named abdominoplasty, is a surgical process that includes removing unwanted skin and fat from the abdominal area and tightening the under muscles to generate a flatter and more toned abdomen. This process is generally done on those who have lost a big quantity of weight or who have excess skin and muscle laxity in the abdominal area due to pregnancy, aging, or other factors. Throughout the process, incisions are made in the lower portion of the abdomen, unwanted skin and fat are pulled out, and the muscles are tightened up. Depending on the extent of the procedure, a tummy tuck may be performed under general anesthesia and may require a few weeks of recovery time.

Process of Tummy Tuck.

The surgery is successful after a certain procedure. Following is a procedure for tummy tuck surgery.

Anesthesia: tummy tuck surgery is generally done under general anesthesia, which indicates that you will be asleep and won’t feel any pain during the surgery.

Incision: Once the anesthesia has taken effect, the surgeon will make an incision in the lower abdomen, typically just above the pubic area. The area and format of the incision will depend upon the importance of the surgery required.

Removal of excess skin and fat: After making the incision, the surgical expert will pull out the unwanted tissues, skin, and fat via the cuts. This may involve using liposuction to pull out unwanted fat from the area.

Muscle repair: Once the excess skin and fat have been removed, the surgeon will repair any weakened or separated abdominal muscles by suturing them together, which helps to create a flatter, more toned appearance.

Skin closure: After the muscle repair has been completed, the surgeon will reposition the remaining skin and close the incision with sutures or staples. A few times, drains can be placed to pull out any unwanted fluid that may assemble throughout the recovery process.

Recovery: After the surgery, you have to rest and avoid any physical activity which can cause stress for some days to weeks, and also wear loose clothes to avoid swelling. You may suffer some pain, bruising, and swelling, which will be managed with medicines.

Reasons to undergo a tummy tuck.

Following are several reasons why someone may choose to undergo a tummy tuck (abdominoplasty) procedure.

Excess skin and fat: After significant weight loss or pregnancy, some people may be left with excess skin and fat in the abdominal area that cannot be eliminated through diet and exercise. A tummy tuck can pull out this unwanted tissue and generate a smoother, more beautiful appearance.

Diastasis recti: This is a condition where the abdominal muscles separate, often due to pregnancy or weight gain. A tummy tuck has the ability to repair these muscles and restore a firmer appearance to the abdomen.

Improved self-confidence: For some people, a tummy tuck can help improve their self-confidence and body image by creating a flatter, more toned midsection.

Medical reasons: Sometimes, a tummy tuck surgery may be suggested by a surgeon for medical reasons, such as to repair a hernia or alleviate symptoms of back pain or urinary incontinence.

Post-bariatric surgery: After significant weight loss, a tummy tuck can help remove excess skin and reshape the abdomen, helping to complete the transformation and improving the patient’s quality of life.

Aftercare

Proper aftercare is critical to assure a speedy recovery and excellent outcome. Here are some general guidelines for aftercare following tummy tuck surgery.

Follow your surgeon’s post-operative instructions carefully, including how to care for your incision site and any dressings, as well as any medications to take or avoid.

After the surgery take it easy for a few days. Avoid all the activities which can be a cause of stress, and rest as much as possible.

Wear loose clothes as directed by your surgical expert to help decrease swelling and support your abdominal area during the recovery process.

Drink plenty of water and eat a healthy diet to help your body recover and minimize the risk of infection.

Avoid smoking and drinking alcohol for at least two weeks following surgery, as these can interfere with the healing process.

Attend all scheduled appointments with your surgical expert to check your improvement and resolve any complications if have.

Be patient and give your body time to heal. It may take several weeks to several months before you see the full results of your tummy tuck surgery.

Affordable Medical Services

What is the cost of tummy tuck in Turkey as compared to other countries?

In general, the cost of a tummy tuck surgery in Turkey is often less expensive than in many other countries, particularly in Western Europe, the United States, and Canada.

The average cost of a tummy tuck in Turkey can range from £2,500 to £6,000, depending on the factors mentioned above. This is significantly lower than the average cost of a tummy tuck in the United States, which can range from £6,000 to £12,000, and in some cases, up to £20,000.

Things to consider before having tummy tuck surgery in Turkey

Before undergoing tummy tuck surgery (abdominoplasty), it’s important to thoroughly consider various factors to ensure a safe and successful procedure. Here are some key considerations:

1.Consultation with a Qualified Surgeon:

– Choose a board-certified plastic surgeon with significant experience in performing tummy tucks. Research their credentials, review before-and-after photos, and ask for patient testimonials.

2. Realistic Expectations:

– Have realistic expectations for the surgery. Understand that a tummy tuck can improve the appearance of your abdominal area, but it may not result in a perfect or unrealistic physique.

3. Communication:

– Establish clear and open communication with your surgeon. Discuss your goals, concerns, and any specific changes you desire for your abdomen. Ensure your surgeon understands your expectations.

4. Surgical Techniques:

– Learn about the different surgical techniques for tummy tucks, such as full Abdominoplasty, mini abdominoplasty, and extended abdominoplasty. Your surgeon will recommend the most appropriate approach for your needs.

5. Potential Risks and Complications:

– Be aware of the potential risks and complications associated with tummy tuck surgery, including infection, bleeding, scarring, numbness, asymmetry, and dissatisfaction with the results.

6. Pre-Operative Assessment:

– Undergo a comprehensive pre-operative assessment, which may include a physical examination, medical history review, and discussion about any previous abdominal surgeries or medical conditions.

7. Weight Stability:

– Achieve and maintain a stable and healthy weight before considering a tummy tuck. Significant weight fluctuations after surgery can affect the results.

8. Lifestyle Changes:

– Be prepared to adopt a healthy lifestyle, including regular exercise and a balanced diet, after the surgery to maintain the results over the long term.

9. Recovery and Downtime:

– Understand the expected recovery period and downtime. Most patients experience swelling, bruising, and discomfort for several weeks, and it may take several months for the final results to become apparent.

10. Follow Post-Operative Instructions:

– Carefully follow your surgeon’s post-operative instructions, including medication, wound care, compression garment usage, and activity restrictions. Compliance is crucial for a smooth recovery.

11. Cost and Financing:

– Consider the cost of tummy tuck surgery, which can vary based on the surgeon’s expertise, location, and the extent of the procedure. Explore financing options if needed.

12. Emotional Preparedness:

– Be emotionally prepared for the changes in your appearance and potential post-surgery emotional ups and downs. Some individuals experience temporary mood swings during recovery.

13. Support System:

– Arrange for a support system of friends or family members who can help you during the recovery period. You may need assistance with daily tasks while you heal.

14. Time Off Work and Activities:

– Plan for the necessary time off from work and activities that require physical exertion. The duration will depend on the extent of the surgery and individual healing rates.

15. Long-Term Commitment:

– Understand that the results of a tummy tuck are long-lasting, but they can be affected by factors like aging and lifestyle choices. Commit to maintaining a healthy lifestyle to preserve the results.

It’s crucial to have a thorough consultation with your surgeon to discuss your unique circumstances and goals before proceeding with tummy tuck surgery. An informed decision and realistic expectations will help ensure a successful outcome.

Is it safe to have a tummy tuck in Turkey?

Nowadays Turkey is a popular country for medical treatments, including tummy tuck surgery. There are several reasons why Turkey may be considered a good choice for this type of surgery:

Experienced surgeons: Turkey has a large number of plastic surgeons who are experienced in performing tummy tuck surgeries.

Advanced medical facilities: Turkey has modern and well-equipped medical facilities that meet international standards for safety and quality. Many of these facilities are accredited by international organizations such as JCI (Joint Commission International).

Affordability: Tummy tuck in Turkey is generally more affordable compared to many other countries. It is also a matter that you can get better treatment here than in your country at a lower cost.

Location: As Turkey is situated at the intersection of Asia and Europe, doing it easily accessible from many parts of the world. This makes it a convenient destination for patients who are looking to travel abroad for medical treatment.

Short waiting times: Unlike many other countries, patients can often schedule their tummy tuck surgery in Turkey with a relatively short waiting time, allowing them to get the procedure done sooner.

How Epcy can help people in UK find the best clinics in Turkey for tummy tuck surgery?

Epcy can assist people in the UK who are looking for the best clinics in Turkey for tummy tuck surgery by conducting thorough research, comparing options, assisting with the booking process, and providing guidance throughout the entire process. Epcy can gather information on reputable clinics and surgeons, including qualifications, experience, patient reviews, and the quality of facilities and equipment.

Epcy can compare various options based on factors such as location, cost, and quality of care. Once a person has chosen a clinic and surgeon, Epcy can help with scheduling appointments, arranging travel and accommodations, and answering questions. Epcy can also offer guidance on what to expect during the surgery, how to prepare for it, and how to care for oneself afterward. By providing expert support and guidance, Epcy can help ensure that each person receives the best possible care and achieves their desired results.

Conclusion

In conclusion, tummy tuck surgery is a cosmetic procedure that can help people achieve their desired body shape and boost their self-confidence. Turkey has become a popular destination for this procedure due to its skilled surgeons, modern facilities, and competitive prices. However, choosing the right clinic and surgeon can be a daunting task, which is where Epcy comes in. Epcy can help people find the right platform to make an informed decision about their tummy tuck surgery by conducting research, comparing options, assisting with the booking process, and providing guidance throughout the entire process. With Epcy’s help, people can feel confident that they are making the best choice for their health and well-being. Contact Us Now:

#Tummy Tuck Surgery Turkey

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procurephysio · 2 years ago

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Pelvic Floor Physiotherapy for Women in Burlington

Pelvic floor physiotherapy is a specialized form of physical therapy that focuses on the pelvic floor muscles, ligaments, and connective tissues. It is a vital aspect of women's health and well-being, addressing a range of pelvic-related issues that can significantly impact a woman's quality of life. In Burlington, a city known for its commitment to healthcare excellence, pelvic floor physiotherapy has gained increasing recognition as an effective treatment option for various conditions. In this article, we will explore the importance of pelvic floor physiotherapy for women, the common conditions it can address, the benefits it offers, and its growing popularity in Burlington's healthcare landscape.

I. Understanding the Pelvic Floor:

The pelvic floor refers to a group of muscles, ligaments, and connective tissues that form a supportive hammock-like structure at the base of the pelvis. These muscles play a crucial role in supporting the bladder, uterus, and rectum, as well as controlling urinary and bowel functions. Additionally, the pelvic floor muscles are actively involved in sexual function and stability of the pelvic organs. Dysfunction or weakness in these muscles can lead to a variety of health issues, making pelvic floor physiotherapy an essential treatment option for women facing such concerns.

II. Common Pelvic Floor Issues in Women:

Urinary Incontinence:

Urinary incontinence is a prevalent issue among women, particularly during and after pregnancy, and as they age. Stress incontinence, urge incontinence, and mixed incontinence are the primary types that women may experience. Pelvic floor physiotherapy can help strengthen and rehabilitate the pelvic floor muscles, leading to improved bladder control and reduced incidents of involuntary urine leakage.

Pelvic Organ Prolapse:

Pelvic organ prolapse occurs when the pelvic organs, such as the bladder, uterus, or rectum, descend and press against the vaginal walls due to weakened pelvic floor muscles. This condition can lead to discomfort, pressure, and a feeling of heaviness in the pelvic region. Pelvic floor physiotherapy employs targeted exercises and techniques to support the pelvic organs and alleviate symptoms.

Chronic Pelvic Pain:

Chronic pelvic pain can have a significant impact on a woman's physical and emotional well-being. The causes of pelvic pain can be complex and multifaceted, including conditions like endometriosis, interstitial cystitis, and pelvic floor muscle tension. Pelvic floor physiotherapy can be an effective part of a comprehensive treatment plan to reduce pain and improve pelvic muscle function.

Pre and Postnatal Care:

Pregnancy and childbirth can place considerable strain on the pelvic floor, leading to various issues such as diastasis recti, pelvic girdle pain, and urinary incontinence. Pelvic floor physiotherapy is an essential component of pre and postnatal care, providing women with exercises and education to support a healthy pelvic floor during pregnancy and aid in postpartum recovery.

III. The Role of Pelvic Floor Physiotherapy:

Comprehensive Assessment:

Pelvic floor physiotherapy begins with a thorough and individualized assessment. A trained physiotherapist will take the time to understand the patient's medical history, lifestyle, and specific concerns. They may use internal or external techniques to assess the strength, flexibility, and coordination of the pelvic floor muscles.

Personalized Treatment Plans:

Based on the assessment, the physiotherapist will develop a personalized treatment plan tailored to the patient's needs and goals. The plan may include a combination of pelvic floor exercises, manual therapy, biofeedback, and lifestyle modifications.

Pelvic Floor Exercises:

Pelvic floor exercises, commonly known as Kegel exercises, are a fundamental aspect of pelvic floor physiotherapy. These exercises involve contracting and relaxing the pelvic floor muscles to improve their strength and endurance. A physiotherapist will guide the patient in performing these exercises correctly to achieve optimal results.

Manual Therapy:

Manual therapy techniques may be used to release tension in the pelvic floor muscles and surrounding structures. This can help reduce pain, improve blood flow, and enhance muscle function.

Biofeedback:

Biofeedback is a valuable tool used in pelvic floor physiotherapy to provide patients with real-time information about their pelvic floor muscle contractions. This feedback helps patients understand how to properly engage and relax these muscles, optimizing their effectiveness.

IV. The Benefits of Pelvic Floor Physiotherapy:

Non-Invasive Approach:

One of the most significant advantages of pelvic floor physiotherapy is that it is a non-invasive treatment option. Patients can avoid surgical interventions or pharmaceuticals, reducing the risk of potential side effects.

Improved Quality of Life:

For women experiencing pelvic floor issues, the impact on their quality of life can be substantial. By addressing these concerns through physiotherapy, women can regain control of their bodies, allowing them to participate more fully in daily activities without discomfort or embarrassment.

Empowering Women's Health:

Pelvic floor physiotherapy empowers women by providing them with the knowledge and tools to manage their pelvic health. Educating women about their bodies and equipping them with exercises and techniques fosters long-term self-care and well-being.

V. The Rise of Pelvic Floor Physiotherapy in Burlington:

Over the years, the awareness and demand for pelvic floor physiotherapy in Burlington have grown significantly. This rise can be attributed to several factors, including:

Shifting Attitudes towards Women's Health:

There has been a positive shift in societal attitudes towards women's health, recognizing the importance of addressing pelvic floor issues and promoting overall well-being.

Increased Awareness and Education:

Healthcare providers, including physiotherapists, have been proactive in raising awareness about the benefits of pelvic floor physiotherapy. As a result, more women in Burlington are seeking this specialized care.

Accessibility and Availability:

The accessibility and availability of pelvic floor physiotherapy services have improved in Burlington, with more clinics and healthcare facilities offering specialized programs.

Conclusion:

Pelvic floor physiotherapy plays a critical role in promoting women's health and addressing various pelvic floor-related issues. In Burlington, the growing recognition of the benefits of this specialized form of physiotherapy has empowered women to take charge of their pelvic health. By providing comprehensive assessments, personalized treatment plans, and empowering women with knowledge and exercises, pelvic floor physiotherapy has become an integral part of Burlington's healthcare landscape, supporting women on their journey to improved well-being and quality of life.

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nyortor · 2 years ago

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Pelvic Floor Strong Reviews – An Important Source Of Information

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#Pelvic Floor Strong Method

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germantownaesthetics · 2 years ago

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Everything you need to know about a Tummy Tuck

Although tummy tucks are one of the most popular plastic surgery procedures we offer, many people don't know what a tummy tuck is or if they even need one. But we're here to help. You have questions, we have the answers! In this blog article, you'll learn what a tummy tuck is, who's eligible, how much it costs, what the procedure is like, and more!

What is a Tummy Tuck?

A tummy tuck (abdominoplasty) removes excess fat and skin from the midsection to create a flatter, tighter abdomen that looks natural yet toned. It can also be used to repair separation of the abdominal muscles (diastasis recti). When combined with liposuction, a tummy tuck works like a 360-degree effect, making both your abdomen and waistline look better. Moreover, it is the only way to remove stretch marks guaranteed. The procedure takes about two to three hours under general anesthesia and is often completed with an overnight stay in a surgical facility or hospital.

Who is a candidate?

Anyone who has a lot of abdominal skin and fat after weight loss, weight gain or pregnancy is a candidate. Anyone who struggles with a bulging belly due to stretched abdominal muscles is also a candidate. Truth be told, it's for anyone who just doesn't like the look of their belly due to too much loose skin, stubborn belly fat and/or stretched abs!

Cost of a Tummy Tuck?

The cost of a Tummy Tuck Memphis is rarely covered by health insurance, so you will have to pay for it out of your own pocket. The price of a tummy tuck includes the surgeon's fee, the cost of anesthesia, the cost of the facility and any other medical expenses incurred during or after the procedure. This does not include the cost of time off work. When added up, these costs can really add up! Since the total cost varies depending on the extent of the procedure required, we encourage you to schedule a free consultation with our office today for a more accurate estimate.

How about the recovery?

You can usually return to work or light activities after 1 week and resume your normal daily routine after 4 weeks. You should not do any strenuous activities for 6-8 weeks, but you can start doing light exercises after 3-4 weeks as long as they do not stress your core (think arms and legs). Most people are symptom-free after a month, but tightness and pain may still occur. Swelling in the surgical area is also common and may take weeks or months to subside.

About Us

Germantown Aesthetics offers several types of facials and peels in order to treat a variety of skin issues for all different skin types. As with all of our procedure, each of our facials and peels will be customized based on your individual needs and concerns.

Website - https://germantownaesthetics.com/

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raplgroupp · 8 months ago

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Essential Guide to Postpartum Complications & Disorders

In this blog, we are going to discuss Essential Guide to Postpartum Complications & disorders.

This guide aims to equip you with essential knowledge about essential guide to postpartum complications and disorders.

Table of contents

Understanding Postpartum Complications

Physical Complications

Warning signs

Psychological Complications

Risk Factors for Postpartum Complications

Preventing Postpartum Complications

Postpartum care

Vaginal pain

Vaginal bleeding/discharge

Breastfeeding

Nutrition and exercise

Breast engorgement

Bladder and bowel function

Sexual relations

Contraception

Education

Miscarriage, stillbirth, or neonatal death

Understanding Postpartum Complications

Postpartum complications can be broadly categorized into physical and psychological. Early detection and intervention are crucial for optimal recovery. Here’s an overview of some common concerns:

Physical Complications

Excessive Bleeding: Heavy bleeding after delivery is a cause for concern. Normal lochia (bleeding after childbirth) is similar to a menstrual period but should gradually decrease.

Infection: Urinary tract infections (UTIs) and postpartum endometritis (uterine infection) are common. Symptoms include fever, chills, and pain.

Perineal Tears: Tearing of the perineal area during childbirth is common. Most tears heal well with proper care.

Hemorrhoids: Swollen veins in the rectum and anus can cause discomfort and pain.

Mastitis or Breast Abscess: Inflammation or infection of the breast tissue can cause pain, redness, and fever.

Warning signs

Many postpartum complications can be treated if found early.

Seek emergency medical care if you have:

Chest pain.

Trouble breathing or shortness of breath.

Extreme tiredness that doesn’t get better with rest.

Seizures.

Thoughts of hurting yourself or your baby.

Call your healthcare professional if you have:

Bleeding that soaks through more than one pad an hour or passing blood clots the size of an egg or bigger.

A cut from surgery, also called an incision, that isn’t healing.

A leg that has changed color or swells and is painful or warm to the touch.

A temperature of 100.4 degrees Fahrenheit (38 degrees Celsius) or higher.

A headache that doesn’t get better even after taking medicine, or a bad headache with vision changes.

More than one blood pressure reading of 150/100 or greater if you’re measuring your blood pressure at home after giving birth.

Psychological Complications

Baby Blues: Feeling emotional and tearful after childbirth is common and usually resolves within a few days.

Postpartum Psychosis: A rare but serious condition characterized by hallucinations, delusions, and paranoia.

Risk Factors for Postpartum Complications

Certain factors can increase the risk of postpartum complications:

Age (very young or old mothers)

Multiple pregnancy

Previous complications during pregnancy or childbirth

Preventing Postpartum Complications

Prenatal Care: Regular prenatal care can help identify potential risks and ensure a healthy pregnancy.

Delivery Plan: Discussing your preferences and potential complications with your healthcare provider is crucial.

Postpartum Support: Seek help from your partner, family, friends, or a healthcare professional if you experience any concerning symptoms.

Postpartum care

Vaginal pain

Vaginal bleeding/discharge

Breastfeeding

Nutrition and exercise

Breast engorgement

Bladder and bowel function

Voiding must be encouraged and monitored to prevent asymptomatic bladder overfilling. Women are encouraged to use mild laxatives if defecation has not occurred within 3 days of delivery.

Sexual relations

Contraception

Education

Healthcare providers should provide essential education regarding newborn care, such as umbilical cord care, bathing, breastfeeding, and the importance of immunizations.

Miscarriage, stillbirth, or neonatal death

Remember: Don’t hesitate to seek help if you experience any concerning symptoms following childbirth. Early diagnosis and treatment can ensure a smoother recovery and a healthier you.

Disclaimer: This blog is intended for informational purposes only and should not be a substitute for professional medical advice. Always consult with your healthcare provider regarding any postpartum concerns

#Complications & Disorders

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voringon · 4 years ago

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Finest Details About Pelvic Floor Strong Alex Miller

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razorblade-eyes · 6 years ago

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How to Train Clients With Diastasis Recti

As a pelvic health physiotherapist, I considered myself an expert in diastasis recti. After all, I’d been treating the condition for nearly 20 years in my patients.

Then, after my third pregnancy, I diagnosed the condition in myself.

Despite all my education and experience, my first reaction was fear. Because the conventional wisdom for so long has been to go slow to avoid anything that might make the diastasis recti worse, my instinct was to approach the condition conservatively.

I worried.

Would I ever be able to do abdominal training again? Would I be able to run long distances? Would yoga no longer be safe? What about Pilates?

Even for an expert like me, it was hard to figure out what having diastasis meant for my fitness. What exercises could I do? Could I fix the gap in my abdominal muscles? Was I “broken” in some way?

After working with another physiotherapist and a coach I finally began to separate the information from the misinformation about diastasis recti.

My physiotherapist and my coach helped me realize I wasn’t broken — with diastasis recti, my abdominal muscles simply couldn’t generate as much tension and intra-abdominal pressure as before. They also reminded me that there are still many exercise options available to someone who has diastasis recti.

Since that experience, I have been able to apply this deeper knowledge and understanding to help other women with diastasis recti feel and move better — without fear or limitation.

Here’s how to help a client with diastasis recti (or yourself) return to exercise safely.

First Things First: What Is Diastasis Recti?

If you or your client is diagnosed with diastasis recti, your first question is probably: what is that?

Here’s a quick explanation:

Diastasis recti has been historically defined by “the gap,” or the inter-rectus distance (the distance between the two sides of the abdominis rectus).

During pregnancy, the linea alba — the connective tissue that runs along the midline of the abdomen from the sternum to the pubic bone — softens and becomes more lax. The span of the connective tissue widens, and the rectus abdominis muscle bellies (the right and left sides of this muscle group) move wider apart to allow the abdominal wall to expand as the pregnancy develops.

This natural separation of the abdominal muscles commonly occurs during the third trimester and persists for some time after childbirth.

Most of the research on diastasis recti has been focused on closing the gap, and until recently, the goal of many postpartum exercise programs has also been to reduce or close the gap, as a means of recovery from diastasis recti. In the past, exercises have focused on physically bringing together the two sides of the abdominal muscles (using a band or literally crossing your arms over your abdomen and using your hands to bring both sides of the abdominal muscles together). The idea was to train both sides of the rectus abdominis to work next to each other again.

More recent research is finding that closing the gap is not as important as regaining tension in the linea alba, thus redefining what “healing” diastasis recti means.

Does everyone get diastasis recti during pregnancy?

Almost 100 percent of pregnant women will develop diastasis recti by the third trimester, and pretty much every woman will have a diastasis of greater than 16 millimeters by weeks 35 to 39 of her pregnancy.22 There is no clear way to identify who is most likely to have abdominal separation that persists months after pregnancy.

In the postnatal period, some women’s diastasis recti will “heal” without any intervention (assuming that no additional stress or aggravation of the separation exists). More than half still have a wide separation eight weeks after delivery, and although some recover by six months, many have not recovered at even one year.

A study in Norway found that almost one-third of women still had at least a mild separation at 12 months postpartum (and consequently that two-thirds didn’t — which, according to the study, means that the diastasis recti had “healed”).12

Many women seek help with their diastasis recti because they don’t feel strong and don’t like how their body looks after pregnancy.

Some women with diastasis recti struggle to feel their abdominal muscles in workouts and may tell you their belly feels hollow or disconnected. Sometimes you may notice the belly “cone” or push out through the gap.

You can assess your client’s diastasis recti — and you can teach clients to self-assess.

While ultrasound imaging has become the gold standard for accurate measurement of the inter-rectus distance, finger-width measurement remains the most commonly used screening method in clinical and training environments.

In this type of assessment, have your client lie supine, ask her to lift her head and shoulders slightly off the ground, and hold that position. You then use your fingers to assess both the gap distance above and below the umbilicus and the ability of the linea alba to create tension across the gap. You will also observe the depth of the gap and monitor your client’s breathing strategies during the slight sit-up movement.

The tautness that you can feel — or not — in your client’s tissues can indicate whether there’s good or poor tensioning of the linea alba. Activating the transversus abdominis before and during the maneuver can improve tensioning. To help your client activate her transversus abdominis, cue her to focus on her exhale as she performs the movement.

Can diastasis recti be prevented? Here’s what the research says.

Some of your pregnant clients will want to know how they can prevent diastasis recti or how they can “fix” it or make it go away after pregnancy.

Because there’s so much misinformation about diastasis recti readily available, trainers, coaches, and rehabilitation professionals must understand (and remind their clients) that there’s a lot still unknown.

Diastasis recti research is still very limited compared to other more mainstream concerns such as low back pain. However, it’s a growing area of research, and the quality of that research is steadily improving.

A client may blame herself, believing she actively caused her diastasis recti or is doing the wrong things to address it in postpartum. You may help her go a little easier on herself by explaining that in addition to the lack of evidence-based prevention protocols, one thing emerging from the research is that some factors influencing diastasis recti may not be beyond her control.

For example, one recent study found that the collagen make-up in the linea alba may play a key role in how diastasis recti develops.7 Some collagen types may not be as supportive or elastic, which can potentially influence depth and gap distance or the abdominal muscles’ ability to manage intra-abdominal pressure.

Additionally, factors such as your client’s gender, the presence of a hernia, her history of abdominal surgery or C-section, the number of pregnancies and births she’s had, and the condition of her skin all may potentially play a role her diastasis recti diagnosis.1

Many commercial training programs focus on strategies to control activity-related intra-abdominal pressure before and during pregnancy — including the Valsalva maneuver with weight lifting and chronic straining with toileting. However, these programs and strategies need further research to show their efficacy in preventing DRA.

Five Ways You Can Help Clients With Diastasis Recti

Being diagnosed with diastasis recti can be stressful and confusing. Luckily, as a coach, you’re in an excellent position to help your clients return to exercise safely, while also feeling strong, healthy, and empowered.

Here are five ways you can help.

1. Dispel myths and reduce fear.

Myths about diastasis recti abound, and some of your clients may tell you they feel broken. Clients who feel scared and avoid exercise will continue to lose strength. You’re in a great position to help them.

Your client may have read or heard myths such as:

That diastasis recti is preventable (it’s not!)

That if she doesn’t have it after her first delivery, she won’t have it later (that’s not the case).

That diastasis recti only occurs after pregnancy (in fact, it’s present in almost every pregnancy by the third trimester — it’s just harder to notice because the pregnancy makes the abdomen firm and the skin pulls taut over the belly.)

First and foremost, reassure a client with diastasis recti that she is not broken. Use your coaching expertise not only to help her focus on reestablishing efficient control of intra-abdominal pressure and improving abdominal strength, but also to help her feel strong and confident in her body again.

2. Provide realistic, progressive exercise programs.

Your client’s post-pregnancy training should focus on helping her regain strength and confidence in her body. With evidence-based program design and good, ongoing communication, you can help your postpartum clients achieve these goals.

Should clients with diastasis recti avoid certain exercises?

Increasingly, it seems like no exercise is off limits, across the board, for all women with diastasis recti.

The more we learn about diastasis recti and the factors involved, and the more we see many women continue to participate in challenging sports and activities without worsening symptoms, the more encouraging — and necessary— it becomes to keep looking for new and better answers.

As research and evidence continue to progress, there are now fewer limitations on the types of exercise women with diastasis recti can do.

That said…

We recommend avoiding the following categories of exercise in early postpartum (when she is least likely to be able to control intra-abdominal pressure effectively):

Advanced abdominal exercises that put a lot of stress on the abdominal wall

Plyometric exercises

Intense exercises or exercise classes

Advanced Abdominal Exercises

This category includes the abdominal exercises we believe should be avoided in early post-pregnancy and possibly added to the later stages of a postnatal rehabilitation program:

Exercises in which the belly/lower pelvic region is bulging up or out (e.g., crunches and sit-ups, leg raises, bicycles, knee tucks, jackknives).

Exercises in which the belly is hanging down toward the floor and the hands are a farther distance from the feet or knees (e.g., front planks and variations, pushups, renegade rows).

This is not to say that these exercises are “bad” and must always be avoided, but in our experience, postnatal women should gradually progress toward these exercises, rather than start with them. Make sure that you avoid exercises that cause the abdominal wall to bulge outward (especially at the midline), cause any stress to her C-section incision, or cause leaking of urine.

In exercises where the belly may be hanging toward the floor, your client may feel like her insides are “spilling out” of her belly if she can’t feel tension in her abdominals. For example, if she’s doing a front plank directly on the floor and she never feels it in her abs, but she feels a ton of tension in her shoulders and upper back or some discomfort in her lower back, you should modify the exercise. Try a different variation, such as the incline front plank or a regression to a hands-and-knees position.

What the research says about abdominal exercises…

Recent research has compared the effect of the curl-up and the drawing-in maneuvers on gap “closure.” (The drawing-in maneuver is typically considered a contraction of the transverse abdominals, the deepest of the abdominal muscles.) Several studies have noted that the curl-up maneuver reduces inter-rectus distance and the drawing-in maneuver increases it.2,6,11,13,15,16

It’s easy to see how things can get confusing, right?

So, are crunches OK then? And if avoiding exercises that could increase the gap or prevent it from healing is one of the biggest concerns for people with diastasis recti, what should we do about deep abdominal training? What about rotation exercises and exercises that train the obliques?

Another study identified that compared to women without diastasis recti, women with diastasis recti “demonstrated significantly lower trunk muscle rotation torque and scored lower on the sit-up test.”3 In the context of the idea that there’s less ability to translate forces across, with the understanding that a larger gap or un-tensioned linea alba has a decreased ability to translate forces,13 it makes sense that trunk muscle rotation torque would be diminished.

No research specifically states that crossover crunches, bicycle crunches, planks, or sit-ups are bad and should be avoided at all costs.

Plyometric Exercises

These include:

Running, sprinting, jogging

Jumping, box jump, jumping rope

Burpees, squat thrusts, and other similar conditioning exercises

Your postnatal client may not yet have sufficient abdominal muscle or pelvic floor muscle strength and coordination to control intra-abdominal pressure as well as support the internal organs.

If her body isn’t quite ready yet, she could be setting herself up for issues such as pelvic organ prolapse, urinary incontinence, or low back and pelvic pain.

Intense Exercises

Your client’s body has experienced some major changes over the past nine months. Now it’s important to re-train it, which requires taking just a couple of steps back to teach the core and pelvic floor muscles how to function at their best again.

Keep your sights on the long-term gains, and encourage your clients to do the same. If a client wants to jump right back into heavy resistance training or abdominal and plyometric exercises, intense cardiovascular workouts, or something like a typical “mom and baby bootcamp” class (with lots of running, jumping, crunches, etc.), she could be risking injury or long-term pelvic floor dysfunction.

It’s your job to explain why those options may not be best for her right now, and to help her exercise in a way that helps her achieve those goals over time.

Explain to your client that it’s more effective to stick to exercises and a workout schedule that will rebuild her strength slowly and steadily, rather than hold steadfast to an idea of where she “should” be or where she left off before pregnancy. The idea is to help your clients be able to continue exercising and enjoying their activity over the long term, with minimal risk for injury and burnout.

Whose Decision Is It?

At the end of the day, it’s important to remember that your client has full autonomy over her body and her decisions.

Sometimes, a client may have symptoms and be OK with that. While you can warn her that continuing what she’s doing could make her condition worse, remember that she’s the one in charge of deciding — your role there is to educate her. Make sure to document that you have made an explicit recommendation.

Remember… every client’s postpartum healing experience is different.

Proceed cautiously as your client progresses beyond early postpartum and can start doing more challenging movements. Monitor her diastasis, try different exercises, and scale the workouts based on what you observe and how she tells you she’s feeling.

There are many breathing strategies that may work for your client, depending on the exercise, load, position, and even the day. You can recommend she exhale on exertion, inhale on exertion, hold her breath gently during exertion, exhale slightly right before exertion and hold her breath for the remainder of exertion. Experiment to find what works best for your client in the moment.

Collaborate with a physiotherapist or rehabilitation professional skilled in rehabilitative ultrasound imaging. Find practitioners who use imaging to help their patients improve muscle activation strategies and learn how to use their breath to assist in abdominal activation in different contexts.

If you choose not to program certain exercises with your client, try to use supportive language to explain your choice rather than language that evokes fear. Avoid catastrophizing how they’re feeling or what their body is doing as they perform exercises.

3. Be aware of warning signs.

To help your client heal and continue to make progress, be on the lookout for symptoms that could indicate potential or existing pelvic dysfunction. Always encourage her to listen to her body and trust the signals her body is sending.

When to Proceed With Caution

Abdominal doming or coning is often mentioned in articles about pre- and postnatal exercise, cited as something to be avoided, an indicator that an exercise is too challenging and may lead to negative consequences. But so far, the research hasn’t concluded that doming is harmful.

Uncontrolled outward pressure forming a central dome or cone on your client’s abdomen, which is not a danger, but can be a potential indicator that she’s not able to control intra-abdominal pressure efficiently, or that an exercise may need to be scaled down. You can help your client test different breathing strategies — including the core-pelvic floor connection breath — and find what works for her in that exercise on that day.

Planks, crunches, and other high-load exercises in a front-loading position often cause doming, but so can simple dumbbell exercises. You can monitor your client’s abdominal wall and adjust or remove exercises if you notice doming along her linea alba.

When to Stop Exercise and Refer Out

If something doesn’t feel right during an exercise, it’s probably not. If your client just “knows” that what she’s feeling in her body isn’t comfortable, have her stop.

Sometimes exercises will feel a bit awkward after pregnancy, and that’s OK. As a reminder, your client should stop an exercise if:

It is causing her any pain.

There’s a pulling sensation through a C-section scar.

She feels pressure in her bladder or rectum.

She’s leaking urine during or after a workout.

She can’t breathe easily.

Remember: regain function first, before doing any intense exercise.

Diastasis recti is not directly correlated with low back pain, pelvic organ prolapse, or incontinence. However, postpartum women often experience one or more of these conditions, and though they may be common, they’re certainly not ideal. Always be on the lookout for these symptoms, and make sure your client follows up with her doctor if she’s experiencing any of them.

Pressure or a feeling of heaviness at the perineum may indicate pelvic organ prolapse, requiring an assessment from OB-GYN or physiotherapist. Pain in the abdomen, pelvis or perineum are not common with diastasis recti and require medical assessment as well.

4. Cultivate a referral network.

If you have a referral network, you’ll always have support from a team of health professionals.

Postpartum women may work with various healthcare professionals of different disciplines, and understanding what each professional does is very important, so you know when to refer your client to another professional.

For example, a physiotherapist trained to work with athletes and active individuals who have diastasis recti can work with your client to identify strategies that help her improve intra-abdominal pressure control.

One thing: make sure you’re all on the same page with the message that having diastasis recti doesn’t mean your client has to stop movement altogether.

5. Practice compassion.

Be sensitive and compassionate with your clients and recognize that everyone is different.

For many women, their postpartum body may feel foreign, and in many cases, they may be looking for the quickest way back to how they looked and felt before pregnancy.

Your clients’ expectations may range from acceptance of the changes they’re experiencing to complete rejection of a body that rose to the enormous challenge of growing a small human in nine months. Social media has intensified postpartum messaging, causing many women to feel inadequate or implying they’re to blame for the separation of their abdominal muscles.

Harness this opportunity to re-examine your beliefs about diastasis recti, to work collaboratively with your clients to understand their fears regarding exercise and movement, and to provide reliable evidence-based guidance as they work to heal, regain strength, and feel good in their own skin again.

If you’re a health, fitness, or nutrition professional (or you want to be)…

Learning how to coach your pre- and postnatal clients, patients, friends, or family members so that they can feel healthy and strong through pregnancy and beyond is both an art and a science.

If you’d like to learn more about both, consider enrolling in our Pre- and Postnatal Coaching Certification, which opens for enrollment VERY soon.

Our Pre- and Postnatal Coaching Certification is the most respected coaching certification in the world for working with pregnant and postpartum women

If you’re like most of the folks who enroll in our certification, you’re probably aware — maybe from personal experience — there’s a serious gap in high-quality, well-vetted, up-to-date information about helping pre- and postnatal women.

And that’s precisely why we created our Pre- & Postnatal Coaching Certification.

This certification gives health, fitness, and nutrition professionals — and aspiring professionals — the skillset, knowledge, and toolkit they need to successfully and confidently coach pregnant and postpartum women.

Our Coaching and Training Women Academy has certified thousands of professionals in 70+ countries around the world. Their results have been astonishing.

Now, we’re offering all that knowledge and training to you.

Interested? Add your name to our no-obligation pre-sale list. You’ll save up to 33% and secure your spots 24-48 hours before the public.

On September 3rd, 2019 we’re opening enrollment to our Pre- and Postnatal Coaching Certification to a limited number of students.

To learn more, check out our pre-sale list which gives you two huge advantages:

You’ll pay less than everyone else. The students who are most eager to level up their coaching skills are our most successful students, so we like to reward those who join the pre-sale list by offering a discount of up to 33% off the general price.

You’ll get to enroll early. We only open enrollment twice per year, and spots always sell out FAST. By joining the pre-sale list, you have the chance to enroll 24-48 hours before the general public, increasing your chances of getting a spot.

If you’re ready to learn exactly how to keep your pre- and postnatal clients and patients safe, healthy, and strong, during and after pregnancy…

This is your chance to enroll in the world’s most respected Pre- and Postnatal Coaching Certification.

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The post How to Train Clients With Diastasis Recti appeared first on Girls Gone Strong.

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onlinedietcounseling-blog · 6 years ago

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7 Best Exercises To Reduce Postpartum Belly

Undoubtedly a lot of women after giving birth to their babies are no longer confident enough to dress tight because of the embarrassment of their oversized second round. Let us help you to get back the slender second round with postpartum belly exercises!

Usually, abdominal obesity occurs because the abdomen is fat accumulation for a long time. But for women after birth, they also affected by the phenomenon of the abdomen after pregnancy.

The Abdominal Separation or Diastasis Recti, which is the phenomenon of left and right abdominal muscles separated. Usually, the muscles on both sides of the abdomen are linked together by tissues, but during pregnancy, the abdomen of the woman is over-stressed because the baby grows gradually inside the womb, leading to them being separated from each other.

Because the abdominal muscles are related to other parts of the body, if the muscle is separated by more than 2.5 cm, there is no abdominal muscle to hold the internal organs, while the back is also affected, causing pain symptoms.

You can check the gap between your left and right abdominal muscles by lying on your back, your legs flexing against the ground and pressing your fingers in the middle of your abdomen (right above your belly button) as well as your lower abdomen (the part just below your navel). ). If you sense that there is a gap when you press your hand, then you have a pelvis. The width of the distance will vary depending on the size of the fetus.

However, slipping belly is an inevitable problem that any pregnant woman must go through. But you can still wholly regain your dream shape if you have a sensible diet and fast, and combine with gentle exercise.

See More: Diabetic Neuropathy: Types, Symptoms, Treatment

Postpartum Belly Exercises

1. Bend gently

Lying on your back, press your back against the ground, and your knees bent, your feet against the ground.

Raise your hands straight in front of your face and slowly bend your body forward, noticing that you do not need to bend yourself upright, fold up high from the ground at an angle of about 45 degrees.

Slowly lower the back to the ground.

Repeat step 2 and perform about 25-30 times.

2. Planks

Prepare the posture with your hands and feet against the floor so that the legs and floor create an angle of about 45 degrees.

Tighten the abdomen and keep the position on for 30 seconds.

Relax your body and repeat this action about three times.

3. Stretch Each Leg

Lie on your back and squeeze your entire body to the floor.

Straighten your right leg, bend your right leg up slowly so that your foot is always in contact with the ground.

Right legroom returns to the original position.

Repeat step 2 and do about 30 times.

Perform stretching action for the left leg, similar to step 2.

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4. Sit With Elastic Stretch Chair

Sit in a chair.

Extend the legs with shoulders and use two knees to hold the elastic strings.

Open both knees and perform continuous movements for 30 seconds.

5. Inhale Tilted Soil

Lie on your side. Support your forearms and thighs to the ground to support your body weight.

Move the hips up and down smoothly.

Repeat about 30 times.

Change sides.

6. The Action Of Cutting Firewood

Stand up straight, legs open with shoulders, hands straight out and hold the yoga ball firmly.

Turn your body to the right while lifting the ball to the top.

Turn your body to the left while lowering the ball to the bottom.

Repeat step 2.

Change sides (twist to the right first), each side repeats about 20 times.

7. Tighten Abdominal Muscles

Start in a crawling position.

Bend the person into a U, face up to the sky, and inhale deeply.

Bend the person in the opposite direction like a bridge, bend your neck down to let your chin touch your chest and exhale.

Repeat step 2 and do the movement about 30 times.

Notes

1. During pregnancy, you should apply a scientific diet recommended by your doctor, so your body doesn’t have too much weight gain, but your baby is still healthy.

2. When you are pregnant, you should act gently like meditating, doing gentle yoga to maintain your body’s flexibility and relax your mind.

3. After giving birth, mothers should continue to practice at a moderate level so that they can recover gradually.

4. Avoid the case of being too impatient to perform heavy and challenging exercises, because the postpartum body is still very weak so that it will be vulnerable.

5. Pregnancy and childbirth can be said to be the greatest happiness for women, so don’t let that happiness be hindered only by the fear of later physique. We can completely overcome it by combining conscious eating with moderation training.

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brightlynested · 6 years ago

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Weeks 1-6 Postpartum Self Care

During pregnancy we spend a lot time thinking about our growing baby inside of us and almost no time learning how to care for our body’s postpartum. Our bodies take a beating during pregnancy and delivery, so it’s important to learn how to take care of yourself postpartum.

Breastfeeding

Your nipples take a beating the first couple weeks of breastfeeding, but here are a couple of things that will make it easier for you.

Correct baby’s latch - If your baby is latched correctly, breastfeeding shouldn’t hurt (that) much. I didn’t find out until after I had my second baby that my first baby’s latch was all wrong— hence the very painful, cracked, and bleeding nipples. If this is you, see a lactation consultant, ask a trusted mommy friend, or even YouTube “correct breastfeeding latch” to ensure your baby has the correct latch.

Medela Nipple Shield - this was truly a LIFESAVER for me with my first baby. I recommend all breastfeeding Moms have this. This Medela nipple shield is a very thin, silicon layer that goes over your nipple to protect you when you first begin breastfeeding. If your nipples are too cracked and sore to nurse, this is for you. Using this shield will help your nipples heal while giving them time to adjust. Use this as much as you need the first couple weeks and then slowly wean yourself, and your baby, off of it. Note: this shield will also help when your baby cluster feeds (wants to eat every 30-60 mins). They typically do this in the mornings or evenings during the first couple months.

Nipple Cream - think “healing ointment.” I used Earth Mama Organic Nipple Butter.

Medela Hand Pump - if you feel like you need to give your nipples a break for a feeding or two, you can pump some milk and feed your baby with a bottle. This is a great time for Dad’s to get a chance to feed baby and for mom to rest. I recommend pumping anyway because your breasts are going to be engorged, meaning they are overly full, and your baby isn’t eating enough to drain them entirely. This is a great time to pump and store some milk. Don’t pump too much though, I only recommend pumping once a day and only about 2 ounces from each breast. Having milk stored in the freezer will enable you to go on dates in the future with your hubby <3

Sitz Bath

One of the best things I did postpartum was take a sitz bath twice a day.

Here’s how:

There are a ton of ways to do a sitz bath, but I filled the bath about waist deep with warm water. Then I added 1 cup of pure, non-iodized, sea salt (check the ingredients and make sure there is nothing else added). I then soaked for 15-20 minutes and repeated twice a day.

Why it helps:

Soothes any pain you may have from stitches or hemorrhoids.

Promotes faster healing.

Enables you to somewhat “clean” yourself since you can’t use any soap down there for 6 weeks.

Give you 15-20 mins of “Momma Time” 🙌

Tummy care

Belly Bandit

I also highly recommend wearing a Belly Bandit for the first two weeks (at least) after having your baby. Your core is super weak after delivery, especially if you have diastasis recti. A Belly Bandit will provide you a little extra support for your back and weak stomach muscles, as well as help slim your mid-section.

After I gave birth to Harlie I literally had to hold my belly up to walk to the bathroom. I was hunched over, sore, and was walking like I was 80 years old. Luckily I already had a Belly Band and knew I needed to put it on ASAP. As soon as I did, I had immediate relief from my back pain and my weak stomach muscles felt supported! I wore the Belly Bandit morning to evening for 2-3 weeks straight post partum.

Stretch Mark Cream

During my first pregnancy, I got really bad stretch marks— the red, tiger striped, painful kind. But during my second pregnancy, I used Palmers Skin Therapy Oil on my tummy everyday and my stretch marks FADED during pregnancy. I swear by this stuff! It’s around $10 and sold at Walmart/Target, it’s worth every penny!

Abdominal Breathing

Your core is going to be very weak in the weeks and months following delivery. Traditional abdominal exercises are a no, no! They can actually make your already weak core, worse!

To repair your abdominal muscles correctly, follow @ourfitfamilylife ’s instagram for tips and sign up for her 6-week “Better Body After Baby” program! You will see amazing results! I swear by it!

Hormones

It should be no surprise that your hormones are all over the place after your baby is born. It will take weeks and even months for them to level out. Expect to be particularly weepy and extra sensitive.

A lot of women get “the baby blues” in the days flowing delivery, typically revealing itself 4-5 days after delivery. This looks different for everyone, but for me it looked like unexplainably weepy, feeling absolutely overwhelmed, completely exhausted, and feeling like I was on the verge of an anxiety attack. Yeah, not fun. It’s normal, and I’m SO glad my mom was there the first few days after delivery to immediately identify what it was and tell me that I wasn’t crazy. This goes away within a few weeks and the biggest component to it is sleep deprivation. If you get some good rest, most of your symptoms will go away. Also, a little positive self-talk doesn’t hurt either. You need to remind yourself that you don’t have to have everything figured out IMMEDIATELY, because although you literally did become a Mom overnight, it doesn’t mean you know anything at all about being a mom — and that’s okay! Learning how to be a Mom takes time, so give yourself some time and grace.

Side note: In our home, my husband knows that we can’t watch anything overly sensitive for the first 6-8 weeks after the baby is born. No action-packed movies with killing, drugs, sex, and alcohol (not that we really watch those kind of movies anyway). If its not a happy, feel-good movie - it’s a no, no! That basically leaves us to Disney movies, but that’s okay! It’s not forever! It’s not worth the potential emotional breakdown ✋

REST.

This is last on the list, but it’s the most important.

Make rest and SLEEP a priority the first two weeks (or more) of the baby’s life. You might be wondering, how do I do that with a newborn!?

Here’s a few tips:

Although most newborns like to be up alll nighttt, most newborns will be very sleepy in the mornings. If it’s your first baby and you don’t have a toddler to chase around, take that opportunity to nap. Always try to nap when your baby is napping the first couple weeks to catch up on rest ❤️ Do not worry about how the house looks or that dinner isn’t made — REST.

If you do have a toddler, wait until their nap time to sleep—but still make it a priority to sleep. If your newborn is still awake at that time, lay down in your bed to nurse them. Chances are they will fall asleep on your boob within a few minutes and you both can take a little snooze.

If you are breastfeeding and you haven’t had a solid stretch of sleep during the night, pump a 2-3 oz bottle for your husband (or sister, friend, grandmother or mother-in-law) to feed the baby while you sleep. It takes a village the first week or two.

Lastly, don’t be afraid to ask for help. My husband always takes the first two weeks off of work AND my Mom and mother-in-law come to help too. Typically, my mom stays week one and Chris’s Mom stays week two. We need them, and we aren’t afraid to say it. Plus, they are dying to be there so everyone wins! Just make sure you are very clear with your expectations for “helpers” so that everyone is on the same page. This time around we told both Mom’s, “the main thing we need help with is Kinley and dinner! Is that okay with you?” Also be clear with your husband too. The men want to help but sometimes they need a little direction too 💞

I hope you enjoyed the read!

Sincerely,

Christi

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gabriellakirtonblog · 5 years ago

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[The Best] Celebrating Tough Mothers, and More

Want to put great fitness content on our radar? Post on Facebook and include #PTDCBestSubmission.

Great Content By Mothers, For Mothers

Welcome to the special Mothers Week Edition of Best Fitness Content.

You’ll notice we’re changing things up this week. Rather than singling out articles, podcasts, videos, and posts as the “best of the week,” we’re sharing some of our favorite content produced by mothers, for mothers, regardless of when it was originally published.

We’re also dropping the “best” designation. It’s impossible to compare such wide-ranging content from such a diverse mix of authors, coaches, and physical therapists and conclude that any single article or post was objectively better than any other.

That’s especially true when the content covers such intensely personal topics as premature birth and postpartum depression, and when the person selecting the content isn’t a mother.

But I did have a front-row seat to the birth of my three kids—the first of which, as I wrote in this homage to my amazing wife, followed 83 and a half hours of labor. Yes, she really was in labor for three and a half days.

The next two births were (somewhat) faster and (marginally) less traumatic, but 24 years later, she still feels the aftereffects of that first one.

I won’t detail those aftereffects for privacy reasons. But if you look at the mix of topics in this special Mothers Week edition of Best Fitness Content, you can probably guess a few of them. And if you guess accurately, you’ll understand why I have so much respect for the mothers included here.

— Lou Schuler

Great Articles

How to Create a Safe and Effective Strength Training Program for Pregnant Clients — Marika Hart, Girls Gone Strong

Early in this comprehensive guide to training prenatal clients, Marika Hart shares an eye-opening stat:

“More than 85 percent of women will have children at some point in their lives. That means that among your female clients, almost 9 out of 10 will either become pregnant, are pregnant, or are postpartum.”

Most of your pregnant clients will benefit from strength training, including those who are new to the weight room. And it’s easy enough to find a list of conditions that make lifting inadvisable.

The rest is details, and when it comes to the health and safety of an expecting mother and her unborn child, the details are really important.

Three Reasons You Should Rehab Like an Athlete After Having a Baby — Tabitha Harder, The Postpartum PT

Rehab professionals have known for a while that the earlier an athlete begins the recovery process, the faster they return to their sport.

Tabitha Harder believes the same philosophy should apply to mothers. Like injured athletes, they have strained tissues, atrophied muscles, and site-specific pain, inflammation, and weakness.

The work you do with those postpartum clients will not only help them recover faster, it may else head off more series complications like diastasis recti and pelvic organ prolapse.

Cribsheet (four-part series) — Emily Oster, Slate

Emily Oster isn’t a fitness or nutrition pro; she’s an economics professor at Brown University. One of her papers is titled “Unobservable Selection and Coefficient Stability: Theory and Validation.”

The Cribsheet series, adapted from her book of the same title, offers evidence-based advice on the most confusing and contentious issues new parents face. The overall message is that we focus too much on things that don’t matter, and not enough on things that do.

Outstanding Podcasts, Part 1

Mental Health in Pregnancy, Postpartum, and Beyond – Alice Pickering and Brianna Battles, Practice Brave Podcast

Motherhood is when the most driven, goal-oriented woman suddenly finds herself in a world filled with phenomena she can’t control. She can’t control her physical or emotional health. Her body looks and feels different. She can’t sleep, work, eat, or exercise on her own schedule. That baby is the ultimate wild card, and the mood swings can be sometimes overwhelming. She alternately feels angry, guilty, sad, anxious, and so, so tired.

This podcast episode is for any mom who thought she was alone in having those emotions, or who thought she could exorcise those negative thoughts through exercise. As Brianna Battles and Alice Pickering discuss, asking for help isn’t a sign of weakness. It’s the ultimate flex.

Videos We Love, Part 1

Winning Your Food Fight — Reshaunda Thornton

youtube

On the surface, Reshaunda Thornton‘s message applies to every client, whether they’ve given birth or not. But we suspect it will be most helpful to moms who’re struggling to make better food choices with the goal of losing weight.

Using words like “fight” and “struggle” is part of the problem, Thornton says. It implies an adversarial relationship with food, when what you want is a partnership.

Think of it this way, she suggests: Would you choose to breathe the most polluted air? Would you go out of your way to drink the most toxic water? So why do we assume we’re powerless to choose foods that reflect the value we place on our health and well-being?

Outstanding Podcasts, Part 2

Premature — Sarah DiGregorio and Lucas Rockwood, The Lucas Rockwood Show

It’s one of the scariest words in a pregnant woman’s vocabulary, and one of the least understood. In this enlightening conversation, author Sarah DiGregorio shares what she learned when researching and writing Early: An Intimate History of Premature Birth and What It Teaches Us About Being Human.

Enlightening Social Media Posts

We linked these two posts for an obvious reason.

Prolapse: The Basics — Ashley Nowe

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Prolapse—you son of a 🤬 ⁣ ⁣ Postpartum “side effects” leave so many of us frustrated and feeling alone. Did you know that nearly half of you I surveyed on my stories have dealt with prolapse? It is common. You aren’t alone. And it CAN get better. ⁣ ⁣ First off—what is prolapse? Jeanice with @mypelvicfloormuscles just did a great post on this today. In short, it is where your bladder, uterus and/or bowels go from where they should be to…well…where they shouldn’t be. There are varying degrees and a pelvic floor physical therapist can best assess you. Jeanice also shows you how to self check in my program!! ⁣ ⁣ Prolapse is graded by stages. It can be obvious (like oh hey…that shouldn’t be there!) or less obvious (difficulty with a tampon, painful sex, constipation, etc). ⁣ ⁣ The first step in healing is to learn how to manage your intra abdominal pressure. Start by learning in a gravity-assisted position. Once you master your breath/core here, you can take that skill into standing. ⁣ ⁣ The most important thing I need you to know is that you don’t have to be limited to these types of “boring” exercises forever. You can progress. You will be able to lift weights and do the sports you love. But you have to learn the basics first. This is quite literally why I include Core Basics for free in my Strong Like a Mother (SLAM) program. It is boring, but IMPORTANT!! ⁣ ⁣ Please let me know if you found this helpful! ⁣ ⁣ ⁣ ⁣ #getmomstrong #prolapse #pop #pelvicfloor #bodyafterbaby ⁣#incontinence #postpartumfitness #workoutformoms #momswholift

A post shared by Ashley|Postpartum Core Trainer (@getmomstrong) on Jun 16, 2020 at 11:40am PDT

Low-Pressure Prolapse Exercises — Julie Baird

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Inverted posture for heavy days! As crazy as it may sound, it is estimated that 50% of women of childbearing age will experience some level of Pelvic Organ Prolapse. . For those interested to learn more about the pelvic floor, I’ve created FREE Pelvic Floor 101 Guide – available in my Stories Before grabbing it, stay with me to understand how to prevent issues: . Let's imagine that the abdominal cavity is like a balloon. A balloon whose: * top is the diaphragm, * rear is the back muscles and spine, * whose bottom is the pelvic floor * and front, is the abdomen. The shape of this balloon can change, it can be squished in one of its dimensions or in multiple dimensions, and like a balloon any change of shape in part affects the entire cavity. However, our abdomen is not a balloon. The top and back (powerful muscle and bone) are much stronger than the other parts. The more delicate structures of the pelvic floor and ab midline are weaker. That is why the worst disorders often occur there. When the intra abdominal pressure is too great, our core won’t actually explode… but something still has to give, and the weakest areas suffer greatly. . This can lead to: * widening of a Diastasis Recti * tearing the linea alba (ex: umbilical hernia) * weakening of the pelvic floor muscles * or even developing a pelvic organ prolapse… When the supportive inner core muscles, fascia and ligaments are not able to hold your pelvic organs in place, and they descend… . To improve a prolapse you need to see the whole SYSTEM: posture / breathing / core strength are equally important to manage prolapse symptoms in your daily and active life. . Remember to get your FREE PELVIC FLOOR 101 GUIDE – available in my Stories

A post shared by Julie Baird • Pre & Postnatal (@ourfitfamilylife) on Jul 1, 2020 at 7:05pm PDT

Videos We Love, Part 2

What Is a Diastasis, and Can You Fix It? — Sarah Ellis Duvall, Core Exercise Solutions

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Diastasis recti is a natural and predictable consequence of pregnancy and delivery. But it’s also poorly understood. As Sarah Ellis Duvall explains, that lack of understanding makes it easy to exacerbate with unwise training decisions and methods.