Healthy Pregnancy Exercises

I'm starting a group at this sight for pregnant moms who want to get/stay in shape for a good pregnancy and birth...please pass on. Sign up then look for New Beginnings Natural Mamas group...http://www.slimkicker.com/

Our pelvic floor-what to do besides kegels

I was told that I have a minor prolapsed bladder.  So, I started thinking more about my pelvic floor and how to get that back in shape.  All I had ever heard from most medical professionals and anywhere else was to do your kegels.  I hate kegels.  I'm not sure why.  I think I can actually do them ok, but I have a distaste for them.  So I was thrilled when I came across a blog by Mama sweat. 

Guess what it says, kegels are not the end all for our pelvic floor strength. 

"KB: A kegel attempts to strengthen the PF, but it really only continues to pull the sacrum inward promoting even more weakness, and more PF gripping. The muscles that balance out the anterior pull on the sacrum are the glutes. A lack of glutes (having no butt) is what makes this group so much more susceptible to PFD. Zero lumbar curvature (missing the little curve at the small of the back) is the most telling sign that the PF is beginning to weaken. Deep, regular squats (pictured in hunter-gathering mama) create the posterior pull on the sacrum. Peeing like this in the shower is a great daily practice, as is relaxing the PF muscles to make sure that you're not squeezing the bathroom muscle closers too tight. Just close them enough...An easier way to say this is: Weak glutes + too many Kegels = PFD.

MS: OK, I had to step away from my computer a moment to fully process this. First of all, you just said it's OK to pee in the shower, but what really has my head spinning--did I catch this right?--you said: Too many Kegels can cause PFD? Did everyone hear that loud screeching noise? You realize this goes against everything I've ever heard or read; that kegels are the be all end all for pelvic floor strength.

KB: I know, I feel like I'm running around saying The Sky is Falling, The Sky is Falling. The misunderstanding of pelvic floor issues is so widely spread, I'm a Team of One right now. But, I've got all of the science backing it up and it makes sense, the kegel is just such a huge part of our inherited culture information, no one bothered to fully examine it. Anyhow, your PF is underneath the weight of your organs, and the strength your PF needs is equal to this weight (you don't need SUPER STRONG PF muscles, just enough to keep everything closed). When you run, the extra G forces (2-3) actually increase the "weight" while running, but the PF should be adapting, just like all your muscles. One of the biggest misnomers is that tight muscles are "strong" and loose muscles are "weak." In actuality, the strongest muscle is one that is the perfect length - you need Pelvic Floor Goldilocks - it's juuuuuust right. The Kegel keeps making the PF tighter and tighter (and weaker and weaker). The short term benefits are masking the long term detriments. Ditch the kegels and add two to three squat sessions throughout the day (anywhere). The glutes strengthen and as a result, they pull the sacrum back, stretching the PF from a hammock to a trampoline. Viola! You can still practice opening and closing your PF in real-time situations, but you don't have to approach it like a weight-lifting session or anything. It doesn't need to be on the To Do list :)"

Check out the whole article.  It's a great read and it just makes me feel good to think that kegels are not everything.  I still do them, but I am going to for sure be working on my squats.   For those moms who are pressed for time.  Trying squatting when your picking up or doing laundry.  Ok, I'm off to stretch and do some squats

Postpartum exercises...my back ache story

I had to post this link, because it made me crack up:)

http://www.katysays.com/2011/05/12/abcs-baby-version/

Check it out.  But...since we're on the topic of exercise and body mechanics, I thought I'd share my post baby exercise story with you.

You can imagine what having five babies does to a woman's body, I'm sure.  The one thing that always got to me, was my aching back.  I just could not seem to get it feeling like it used to.  So, I finally decided to do something about it.  I checked out a bunch of pilotes dvd's from the library and went to town.  I figured that if I couldn't fix my back now, I may never be able to.  And it worked.  I didn't even really notice it(it was very gradual), until my husband told me one day that I hadn't complained about my back in a long time.  I sat and thought about that, and he was right.  My lower back felt better than it had in a long time.  So while my abs are still not as flat as they once used to be, at least my back feels better.

Now onto my new back adventure.  About a month ago, I woke up one morning with horrible neck pain and the inability to move it to one side.  I have absolutely no idea why this happened.  I went to the chiropractor and that made me feel like my neck was at least on straight, but I still was in a lot of pain.  After a couple more trips to the chiropractor, I decided I needed to work on the muscles in my upper back too.  So that's where I'm at now. Plus I've been doing some exercises from the above mentioned link.  I'll have to get back to you on how well it's all working.  So far my neck is a ton better, but I still have one small spot on my shoulder blade that is just annoying.

Here's my exercise routine nowadays:  Stretching and deep breathing(I make sure to work on my hamstrings and spine to help with alignment).  I do 20 push-ups, then hold the push up position for 30-60 sec.  I'll do some sit ups and pilotes routine including working out my back muscles.  Then I'll really work my shoulders and upper arms.  My bottom and leg muscles get worked out if I have time.  All in all, I have felt great!  I have liked this mostly because I feel like I am able to take care of my self.  For me, this is not about looks(I still have a tire tummy:)), but it's about doing what I need to to help my body work the way it's supposed to.

Most of my routine is broken up with spills, and chores, and hugs, and laughs...so it doesn't happen all at one time.  So now I'm off to go do some push-ups.

Abdominal Seperation-How to help with diastasis recti post partum

Right now I'm sitting here sucking in my abs:)  I'm trying to figure out a good exercise to help the seperation of my abdominal muscles that's come after having my five kids.  While I've found some great exercises to help my back, my ab muscles are still needing some help.

Excercising, for me, has never been about how well I look, but how about how well I feel.  Diastasis Recti(the separation of the stomach muscles), can have a few health problems because it decreases the ability of your abdominal muscles to hold your other organs in.  This can lead to back problems(that's me), pelvic instability, and hernias.  Now, my new exercise endeavor is to strengthen my upper back(which I'm still having some problems with), and increase the strength of my transverse abdominal muscles(the one that helps stabilize and bring together my other ab muscles).  That means no more crunches lifting the head off the floor and more exercises that strengthen my "girdle".  Here's some great videos I found and links that talk more about diastasis recti and how to help bring those muscles back together.  Another easy exercise to do while sitting...just suck in those abs.  You'll feel it, trust me.

http://www.befitmom.com/abdominal_separation.html
http://www.befitmom.com/abdominal_reconditioning.html