3 Must do Exercises Post Pregnancy

Why is post pregnancy exercise so Important?
If you do not do corrective exercise post pregnancy then you have a very high chance of developing lower back and hip pain and you will find it almost impossible to correct diastasis-recti abdominal separation which happens during late pregnancy. You will also find it harder to lose your baby tummy.

After the birth of your baby you no longer have your baby inside to support you. You need to activate the muscles around your torso for support and sooner rather than later.
If you leave it for too long it becomes much harder to activate the weakened muscles. These muscles support you, you need them and you need them to be strong.

You cannot hold good posture with weak core muscles.
Poor posture alone is enough to increase back pain and stop you from seeing results around your mid-section. The exercises will also help with your post pregnancy posture.

Doing the exercises below and following the full 12 week post pregnancy exercise program could save you a fortune in physiotherapist and doctors’ fees!

Unless you have had a ‘C’ section you can start these exercises 4-5 days after giving birth. If you have had a ‘C’ section you can visit my website for more info or contact me Lorraine@pregnancyexercise.co.nz . I normally suggest to start exercising 3 weeks post a 'C' but activation of the T.V.A muscles is needed before that. I have more post natal exercise guides on my website: http://pregnancyexercise.co.nz

Exercise 1: Lower abdominal activation: 4 Point Kneeling

The 1st Exercise you need to do post pregnancy is Activate your T.V.A muscles-transverse abdominal.
The best way to activate the muscle is in this 4 point kneeling position:
Hands shoulder width apart and knees hip width, maintain neutral spine as in the photograph.
Now completely relax your tummy muscles, let them hang down but don’t relax your good posture so don’t sink into your shoulders. This position helps your brain activate the weakened muscles.
Next draw your belly button up-towards your spine, do this very slowly. Can you feel your tummy muscles working? You should feel and see your tummy lift up and feel your waist narrow slightly. Try to hold for 3-5 breaths then relax your tummy back down. Repeat this 3-5 times and do 2-3 times a day. You can do this exercise whilst you’re changing your baby on the floor or playing with them.

Don’t forget to think about your posture during the day, activate your T.V.A muscles every time you pick your baby up or carry them. More information on how to activate your T.V.A muscles: http://pregnancyexercise.co.nz/information/post-natal/how-soon-can-i-exercise

Side Leg Raises

Exercise to strengthen weak hip stabilizing muscles-Gluteus Medius
This exercise is simple to do however you need to get this exercise right so you target the weak muscle and don’t use the stronger dominant leg muscles -your quadriceps. It is best before commencing this exercise that you perform a leg stretch. I suggest a side lying quadriceps and I.T Band stretch. Stretching a dominant muscle puts that muscle to sleep for a short period so you can activate the weaker muscle a little easier.

Exercise: Lying on your side stretched out. Bottom leg underneath you is bent for support lift the top leg up, lifting it backwards slightly. Keep your hip bones vertical as you lift making sure you are activating your T.V.A, abdominal and oblique muscles to stabilize your spine. Place you hand on your glute muscle so you can feel the muscle activating. Don’t feel this exercise in your quads-the front of your legs. Lower down and repeat 8-10 times completing 2-3 sets. Don’t do more if you are using the wrong muscle group. With good form and technique less is better.

Hip Extension

Exercise will target Core muscles and glutes
Activate your T.V.A muscles, rectus abdominal and oblique’s. Place more of your body weight into your heels. Push through your heel and lift your hips up. Keep your hip bones level.
You should not drop your hip to one side, nor should you feel your hamstring muscles cramping or dominating the exercise. Lower back to the floor, you need to feel that you are using your glute-butt muscles
If you do feel the exercise in your hamstring muscle, stop and stretch

The 3 exercises above are just a sample of the exercises that are included in the Post Pregnancy 12 week Program that I offer on the website. The 12 week program is less than $4.20 a week and you can buy it on the site today http://pregnancyexercise.co.nz

Do the above exercises 3-4 times a week. This is just a brief guide so any comments or questions please post

If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P.
The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice; information is used as a guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

Lorraine has 20 years’ experience training pregnant and post natal women. She is a Personal Trainer and Corrective Exercise Specialist http://pregnancyexercise.co.nz email: lorraine@pregnancyexercise.co.nz

Belly Belts? Should you wear Pregnancy Support Belts?

Let me tell you a little bit about my experience as a personal trainer and corrective exercise specialist.
During the 15 years I have trained pregnant and post natal females none of my clients have needed or required to use the pregnancy support belts.

What are they?

The belts are generally made of neoprene, a wide belt that fastens under your uterus.
The companies that sell these belts advertise that the belts offer support to your growing uterus, reduce back and hip pain along with decreasing diastasis recti-abdominal separation post pregnancy.
Belts can be bought off the internet and are known by many names such as belly belts, my smiley belt and pregnancy belts.
Physiotherapists and midwives can and will recommend the usage of the support belts.

What professionals should be doing is educating pregnant women on the importance of good posture and maintaining an exercise program. Prevention is a much better option.

Do you need to wear a belt?

You shouldn’t need to wear support belts during your pregnancy but if you have poor posture, have a job that requires a lot of time on your feet, have gained excess pregnancy weight, a multiple pregnancy, have had previous hip and back pain then these factors may require you to use a support. These factors however should not determine the use of the support belts.

Advised to wear a belt?

If you have to wear a pregnancy support belt then your midwife or physiotherapist should advise you to also do corrective exercise and avoid positions that increase your pain. There are many articles on my site http://pregnancyexercise.co.nz about the benefits of good pregnancy posture and the correct exercise to do.

You should NOT wear the belts for more than a couple of hours a day. This is due to the fact that your body will start to rely on the belt for support not your muscles with prolonged use. You are switching off your core muscles and you could weaken the muscles further with prolonged over-use of the belts.
If you do have to wear one LIMIT the time wearing the belt and do your exercises to prevent the condition from getting worse. Long term use of the support belts can deactivate your muscles this could make your back and hip pain worse!

Poor Posture and weak abdominal muscles can reduce how efficiently you carry the weight of your uterus. The strain of a big baby, a multiple pregnancy and excessive weight gain during pregnancy can increase hip instability and abdominal separation.
If muscles are weak and overstretched they can no longer do the job that they are supposed to do which is support you. So another support is required, a belt!

What can I do to Prevent wearing the Support Belts?

It is extremely important during your pregnancy that you perform exercises that will engage the hip stabilizing muscles your glutes. The gluteus maximus and gluteus medius muscles must remain strong during pregnancy to reduce excess pelvic instability. Pelvis instability causes many problems such as SPD-Symphsis pubis dysfunction, Sciatic pain, Hip and lower back pain: The blog I wrote in a previous post explains more on lower back and hip pain associated with pelvis instability: http://positivelypregnant-mummytrainer.blogspot.com/2011/06/are-you-suffering-from-hip-and-lower.html

Why Is Corrective Pregnancy Exercise so Important?

If you exercise correctly with exercises that target your glutes and activate your core muscles with stabilizing exercises such as lunges, ballerinas and one leg hip hitches (NOT CRUNCHES or PLANKS) you should not have to wear the belts.
Try to avoid needing a belt by following a pregnancy exercise program and adopting good posture.

My Pregnancy Programs include all the exercise and advice you need to exercise safely and reduce back and hip pain during your pregnancy:http://pregnancyexercise.co.nz/services/alias

If you have any questions about this article please comment or Post on facebook: http://www.facebook.com/pregnancyexercise

Visit my website; http://pregnancyexercise.co.nz Email: Lorraine@pregnancyexercise.co.nz

If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P
The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice the information is used as guidelines. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

The 10 Things you Need to Do Post Pregnancy

1 Activate your Lower Abdominal and Pelvic Floor Muscles
If you do not activate your T.V.A – Transverse abdominal muscle soon after giving birth and the weeks following it is much harder to activate these main core postural muscles. Meaning it will be harder to get rid of your pregnancy tummy and can increase diastasis recti-abdominal separation

2 Eat Food to increase Recovery from your pregnancy, labour and birth and to breastfeed
If you eat protein rich foods they will help you recover post birth, especially after traumatic births and ‘C’ sections. Protein re-builds cells and repairs muscle tissue so will help your body repair quickly. Try to have protein at each meal and snack. Try protein rich foods such as nuts, eggs and tuna.

3 Hydrate to rid the body of waste fluids and assist with breast milk production
Increase your fluids, it will assist your body getting rid of all the waste fluid post pregnancy and will help in the production of breast milk.

4 Posture: It has to be Good!
Look at your Posture, do it now. Poor post natal posture will lead to lower back, hip and knee aches and pains. It will also reduce how effectively you can activate your core muscles. Poor posture will also lead to increased diastasis recti. Have a look at this link for more information on post natal exercise, posture and diastasis recti:http://pregnancyexercise.co.nz/information/post-natal/post-natal-exercise

Poor Post Pregnancy Posture: Sway back

5 Rest
Simple enough but if you do not rest you will not recover and you certainly will not see any results from an exercise program. Rest every day even if it is just for 20 minutes.

6 Sleep
If you can get 6 hours + in a 24 hour period post pregnancy then you should be able to manage looking after a new born, yourself and exercising moderately. This dos depend on the individual though, everyone is different.
Avoid going to bed late and try to get back to sleep quickly after breastfeeding. Make sure you stay warm whilst nursing during the night and if you can lie down and relax during night-time feeds do so.This will help you fall asleep quicker.

7 Exercise
Post pregnancy exercise is crucial for recovery, it is a must. If you do not do post pregnancy exercises you are more likely to suffer from back pain and diastasis recti-abdominal separation.Exercise will help you get back to your pre-pregnancy shape.

8 Don’t try on your pre pregnancy clothes
If you are bothered by your post pregnancy shape, don’t try on your clothes. Remember you have just had a baby, it has taken 9 months for your body to change so don’t expect to get your jeans on just yet! Although for some it is very possible.

9 Stress
Try to relax during the day and enjoy your baby, if they can’t sleep during the day don’t worry put them in a buggy, put your I-pod on and go for a walk. Looking after two? Take them for a walk to the park. At night it is a little harder.
The more you are relaxed, the more your baby will be. If you are stressed you may retain your extra pregnancy weight for longer.

10 Enjoy being a mum
Sounds easy? I didn’t enjoy being a mum first time but second time I loved it. Yes there are many ups and downs but do what you can and be instinctive you can sometimes read too much. Do what you feel is right

Need a Post pregnancy exercise program? Have a look at my 12 week post natal exercise program it includes 12 weeks of exercise, 12 weeks of articles and many exercise descriptions. If you want to avoid and reduce lower back pain, ddecrease your diastais recti and get your pre pregnancy shape back then you can start this program as soon as 5-7 days post baby http://pregnancyexercise.co.nz/services/positively-pregnant-2



If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice; information is used as a guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.
Lorraine has 20 years’ experience training pregnant and post natal women. She is a Personal Trainer and Corrective Exercise Specialist http://pregnancyexercise.co.nz email: lorraine@pregnancyexercise.co.nz

Are You Suffering from Hip and Lower Back pain During Your Pregnancy?

You could have a Pelvic Instability.

This can be avoided and also addressed with specific pregnancy and post natal exercises. You do not need to be suffering from this condition during your pregnancy. It is avoidable!

What is Pelvic Instability?
Also known as SPD (symphysis pubic dysfunction), pelvic girdle pain, diastasis symphysis pain
Pelvis instability can be extremely painful or just mildly frustrating. It happens more commonly during pregnancy and post pregnancy due to the pregnancy hormones Progesterone and Relaxin.
These 2 hormones soften and loosen ligaments. This loosening of the ligaments needs to happen during pregnancy so you can give birth as it widens your hips. This is how the problems arise.
You have 2 joints in your pelvis. The Sacroiliac Joint in the centre of your pelvis and at the bottom of the pelvis is your Symphysis Pubis Joint. Muscles and Ligaments cross these joints.

Your pregnancy hormones cause the ligaments to loosen which makes them longer and weaker it also make the joints become unstable in your pelvis.
A small amount of movement is ok but too much movement causes increased pelvis instability which then leads to aches and pain.
Instability in the sacroiliac joint or the symphysis pubic joint can cause either SPD, sciatic pain or both. You can feel a number of pains and symptoms associated with Pelvis Instability:-

• Pain at the symphsis pubis joint- can feel like a hot poker type of pain
• Pain in the groin which radiates into your adductors (inner thigh muscles)
• Pain whilst walking and you can start to waddle during your 2nd Tri-mester
• Increased pain standing on one leg
• Pain and aches around your hip and lower back

Is this Avoidable and how can I avoid this?
With corrective exercise and good pregnancy posture you can help minimize pelvic instability.

Increased Pelvic instability is caused by weaknesses in your gluteus maximus and gluteus medius muscles; these are your hip stabilizing muscles. Many women suffer from weak ‘glute’ muscles as we just don’t use them! We sit down on them for long periods, have poor posture and adopt standing and seated positions along with carrying young children incorrectly which all increase muscle imbalances!

If you can increase the strength in these 2 muscle groups it will reduce the chances of developing lower back and hip pains associated with pelvic instabilities during your pregnancy and beyond. Strengthening the muscles at any stage during your pregnancy will be of great benefit. These exercises should also be performed post pregnancy to avoid pelvic instability post birth.

I advise and program the corrective exercises you should be doing during your pregnancy and beyond in the on-line Pregnancy and Post Natal exercise programs that I sell on-line at http://pregnancyexercise.co.nz

Here are a some examples of exercises and stretches you need to do to reduce and prevent hip and lower back pain and discomfort:-

Stretch: I.T Band(illiotibial band)/ T.F.L (Tensor fasciae latae)/Quadriceps- These muscle groups are normally dominant and need to be stretched prior to strengthening the gluteus medius muscle to increase activation in the weakened muscle:

Side Lying leg lift:
Strengthens Gluteus Medius performed properly this is a great exercise. It is important that you feel the correct muscle engage and you don’t dominate the exercise using your quadriceps muscles (thigh muscles) Keep your pelvis vertival, avoid leaning back, try to keep your body straight. Take the leg back slightly placing your hand on the muscle you are trying to activate (gluteus medius). Do 2-3 sets of 8-10 lifts

Ballerina’s: Exercise to increase functional hip stability, increases gluteus medius and gluteus maximus strength. This is an advanced exercise and not done during the first stages of re-hab

Swiss ball glute Bridge: Increases glute strength do this during your 1st and 2nd Tri-mesters you should not feel this exercise in your lower back . Concentrate on pushing through your heels to engage your muscles correctly. Aim to do 2-3 sets of 10 reps

I have a full program guide and exercise description of these exercises and many more on my face book page:Pregnancy Exercise and all these exercises are included in the Pregnancy Exercise Programs available at http://pregnancyexercise.co.nz

Poor Gluteus medius activation

If you have pain then you need to avoid lunges and walking until you have good muscle activation and hip control or avoid these exercises until post pregnancy. You still need to do the hip stabilizing exercises post birth before a walking program commences.
Exercise you can still do and enjoy with pelvic instability and discomfort that will not increase pain are cycling and swimming and you can do re-habilitation exercises 3-5 times a week along with a specific pregnancy or post natal exercise program

Positions that should be avoided:-

• Sitting with crossed legs-this increases a muscle imbalance and a weakness in the gluteus medius muscle
• Standing on one hip- again increases hip separation
• Carrying young children on one hip-as above-try to carry in the centre of your body and if you have to carry on one hip try to make sure that your hip bones are level
• Sleeping with no pillow support in-between your knees -read my article on sleeping positions during pregnancy for the best sleeping position to avoid hip instability: http://pregnancyexercise.co.nz/information/pregnancy/better-sleeping-positions-for-pregnancy

Purchase a Pre & Post Natal Exclusive Video Link For Just $9.99nz
A 20min exercise video that shows you the exercise program you need to follow to reducle lower back and hip pain pre and post pregnancy:
http://pregnancyexercise.co.nz/services/exercise-video-reduce-lower-back-and-hip-pain

Pre and Post Pregnancy Exercise Programs are also available to purchase from my website.

If you have any questions about this article please comment or Post on facebook:http://www.facebook.com/pregnancyexercise
Visit my website; http://pregnancyexercise.co.nz Email:Lorraine@pregnancyexercise.co.nz

If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice the information is used as guidelines. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

Low Iron Levels and Constipation during Pregnancy

Why this happens and what can you do to avoid these 2 symptoms.


2 Common Symptoms during pregnancy are low iron levels and constipation, and unfortunately suffering from low iron and supplementing to improve iron levels can make constipation worse!

Low Iron (fe) your ferritin levels
Ferritin is a protein in your body that stores iron.
An average women's diet in the developed world will provide approx. 12mg of iron a day of which 14-20% is absorbed. During your pregnancy you may need up to 30mg of iron a day. Both you and your baby now require more iron due to the extra blood volume needed to support your pregnancy and to help develop and grow your baby.
Iron is essential for making hemoglobin, ferritin is the protein in red blood cells that carries oxygen to cells. During pregnancy, the amount of blood in your body increases, you have almost 50 per cent more than usual. You need more iron to make hemoglobin for the additional blood that is now required during your pregnancy. Extra iron is required for your growing baby and placenta.

It is quite normal through the 1st half of your pregnancy not to need to supplement your diet with iron. However if you are a vegetarian, athlete or have been diagnosed with low iron levels in the past then you should get your iron levels tested more frequently and make sure your L.M.C knows about your circumstances. Ask them to test you more regularly.
If you are continuously tired, feel week and dizzy, have a more noticeably increase in heart-rate (not just pregnancy related) or have continued dark rings around your eyes then your iron levels could be low. If you think you are low in this mineral talk to your L.M.C don’t just take supplements without a blood test confirming an iron deficiency.

You can increase your daily iron intake by consuming more of the following:

● Red Meat - This is by far the best option for increasing your iron levels
● Dark Chicken meat
● Apricots
● Pine nuts
● Sunflower and pumpkin seeds

During my second pregnancy I was eating red meat 5-6 times a week!
Meat sources of iron are Known as Heme Iron this iron is more readily absorbed into your blood-stream than Nonheme Iron which is found in non-animal based foods. Too much wheat in your diet which contains phytates and lecithin’s can also reduce the absorption of the minerals iron, magnesium and calcium. Phytates block the absorption of these vital minerals.
During your pregnancy you need to change your diet to increase your daily iron intake increase red meat, reduce wheat intake and if you include a vitamin C food such as capsicums, oranges, kiwi fruit and grapefruit with your meals this will help assist the absorption of iron.

If you think you will be more prone to developing low iron levels have more frequent blood tests. I always insisted on at least 2 extra blood tests during my pregnancies. Get to know your iron levels, know the numbers this way you will know as exactly which end of the scale you are at:
Normal Ranges:-
Ferritin: 20-160 ug/1 ( I have been as low as 9 for ferritin)
Iron: 10-30 umol/1 ( I have been as low as 12 on this)

If diagnosed with low ferritin level and you have to supplement with iron try different brands, some brands cause less constipation than others. The liquid formulas usually work the best. When supplementing try to ensure that you go to the toilet daily, maintain exercise, good hydration and healthy eating which can all reduce the chance of you becoming constipated.

Constipation
A common symptom of pregnancy is constipation. This condition can happen quite quickly and you may start to suffer from this from around 8 weeks.
Factors contributing to this symptom are the pregnancy hormone progesterone which causes your food to pass more slowly through your intestines. Your internal organs move up and to the left of your body making room for your growing uterus but less room for your intestines. Iron supplements can also increase constipation.

Exercise, staying active and hydrated can help reduce this uncomfortable pregnancy condition.

I found that exercising daily really helped me especially walking and running along with my addiction to one cup of coffee a day.

If you are constipated for 1-2 days eat foods that may help alleviate, prunes and kiwi fruit are probably the best. If this doesn’t help along with exercise you may need a supplement there are many brands on the market ‘phloe’ is popular, this is crushed kiwi fruit powder in a tablet and it is great for bowel health and keeping you regular, but you can ask your local chemist to advise. If you are still constipated after 3-4 days then you will have to see your G.P. Try to avoid this with good nutrition, hydration and exercise. This condition can be very uncomfortable, painful and dangerous; you can end up in hospital try to avoid it by doing what you can to prevent it!



If you have any questions about this article please comment or Post on facebook: http://www.facebook.com/pregnancyexercise

Visit my website; http://pregnancyexercise.co.nz Email: Lorraine@pregnancyexercise.co.nz

If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P
The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice the information is used as guidelines. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

Can I Run During Pregnancy?

How much Weight Should I put on During my Pregnancy?

This is one of the most frequently asked questions I get asked from many clients and customers

So what is the answer?
Well on average a women who exercises during her pregnancy can expect to put on anything from 8-16kg. A women who is not active or exercising may put on anything from 12-30kg which is quite a big difference.

Weight gain is varied
Now each women is different and each pregnancy is different. Some women like myself may only gain 1-2 kg in the first 20 weeks were as other women can put on an extra 5kg in the first few weeks!
If you have a very fast weight gain it will generally be fluid you can not increase fat stores this quickly. Some women can experience rapid fluid increases in the 1st or 3rd Tri-mester unfortunately there is nothing you can do about this. It is just how your body is coping with your pregnancy your body lays down fluid to protect itself during stressful times also food intolerance's can increase during pregnancy which may also increase fluid levels.

Reducing Extra Pregnancy Weight
You need to put on weight during a pregnancy you are growing a baby!Your boobs, baby, increased blood volume, increased fluids (amniotic) all weigh! And can be anything from 8-10kg so you have to expect this gain at least (unless you started off above your normal weight). If it bothers you your increasing weight don't get on the scales and put away your jeans!

There is no need however to put on extra weight it just makes your pregnancy harder to carry, can increase discomfort and increase aches and pains.
Maintain a healthy pregnancy weight by exercising moderately and eating healthy. Stay away from sugar and white, high glycemic carbohydrates, instead try to increase your vegetables protein and fat.

Any questions please comment
Visit http://pregnancyexercise.co.nz/ for more info on pregnancy and post natal exercise and for pregnancy exercise programs that you can do at home.