Fast Tracks to Fitness

MY INTENTIONS FOR YOU ARE:

TO EMPOWER YOU TO MAKE SMART CHOICES ABOUT EXERCISING

TO HELP YOU APPRECIATE THE SPECIAL NEEDS OF A POST-NATAL BODY

Impact of Labour and Delivery

Possible areas of “trauma”:

abdominal wall, pubic symphysis, pelvis, pelvic floor

Results: tears, diastasis, motor control dysfunctions (loss of coordinated muscle activity)

THE POST-NATAL BODY

TRUE OR FALSE: Hormones that cause ligament laxity during pregnancy and delivery are gone immediately after your baby starts breastfeeding.

BE NICE TO YOUR JOINTS

THE POST-NATAL BODY true or false quiz

Abdominal conditioning should begin at 6 weeks post-natal.

Crunches are THE best exercises for flattening and strengthening the abs.

Full thickness diastasis recti tears may require surgical repair.

TRUE OR FALSE?A DIASTASIS IS A FORM OF ABDOMINAL HERNIA.

TRUE OR FALSEDIASTASIS RECTI CAN BE HELPED WITH TRANSVERSUS

ABDOMINUS MUSCLE TRAINING?

I have a diastasis, what do I do (or NOT do)?

• learn to recruit your transversus first and early on

• avoid stomach lengthening yoga poses (ie.upward dog, cobra etc) and situps, or even mini-crunches

• avoid lifting or carrying heavy objects

• avoid lying backwards over a physio ball

• roll to your side to sit up from lying down

PELVIC FLOOR MYTH VS. FACT ?

PELVIC FLOOR MUSCLES ARE IMPORTANT IN STABILIZATION OF THE PELVIS AND LOWER BACK.

STRESS URINARY INCONTINENCE IS A NORMAL OCCURRENCE AFTER HAVING MORE THAN ONE CHILD.

NOTHING CAN BE DONE TO PREVENT OR CORRECT LOSS OF BLADDER CONTROL.

WHEN YOU HAVE A C-SECTION, YOU WON’T NEED TO WORRY ABOUT RETRAINING THE PELVIC FLOOR MUSCLES.

TAKE SOME READING MATERIAL

regarding bowel movements, take tips from the boys...

don’t rush or strain!

you may need to support the perineum

Things you can do

Even if it feels as though nothing happens, contract the “floor” gently (10-20% MVC) and hold for as long as possible, building endurance to 30-40 seconds, also add strong holds-“the knack” for coughing, sneezing, laughing , jumping on a trampoline ;-)

In your training program, record how long you can hold & how many reps and count how many quick “flicks” you can do before the muscle tires

Stop when tired, don’t overdo! Avoid practicing while urinating...

Use reminders, like dots posted around the house, to practice 3-6 times a day.

research has shown that using mental imagery helps reconnect with pelvic floor muscles after delivery.

can picture an elevator ascending many floors

can picture two rings tightening

can picture laces being pulled up into the abdomin followed by the PF

IF YOU WANT TO KNOW MORE

“I LAUGHED SO HARD I PEED MY PANTS. A WOMAN’S ESSENTIAL GUIDE FOR IMPROVED BLADDER CONTROL” BY KELLY BERZUK (OF THE INCONTINENCE AND PELVIC PAIN CLINIC, MANITOBA, CANADA).

“WOMEN’S WATERWORKS” BY DR. PAULINE CHIARELLI

“POST-PARTUM HEALTH FOR MOMS”-A 7 HOUR CLASS TAUGHT OVER ONE OR TWO DAYS BY SUE SHALANSKI, EMAIL SUE_PHYSIO@MAC.COM TO BE ADDED TO THE NEXT CLASS LIST.

WHY BOTHER WITH EXERCISE...

Mental health- endorphins are the feel good chemicals that create “runner’s high”= lowered pain

Increased circulation

Increased muscle mass may cushion joints

STICK TO YOUR ABC’S

ALIGN- CHECK YOUR POSITION BEFORE YOU BEGIN

AND FREQUENTLY DURING ACTIVITIES

BREATHE- VISUALIZE THE TRIANGLE OF SUPPORT

CORE- ENGAGE YOUR DEEP POSTURAL MUSCLES TO

SUPPORT YOUR SPINE AND PELVIS (THEN GO AHEAD AND MOVE!)

What happened to my body?

• increased cervical, thoracic and lumbar curves

• rounded shoulders

• hyperextended knees

• pronated feet

Tips for aligning:

Widen your sitz bones, relax your ribcage

Imagine a guywire from your pubic bone to the top of your head- feel “lifted”

THE TRANSVERSUS ABDOMINUS IS OUR INTERNAL GIRDLE

A BEAUTIFUL “TA” CONTRACTION FLATTENS THE BELLY

A “good” exercise...

Key concept to master

Fitting Fitness InBe active all day long

Rise and sweat

Streamline the process

WHEN YOUR MOTIVATION IS LOW...

Look at your priorities- where is YOUR wellbeing on the list

Set goals

make it personal-

THE BARE NECESSITIES

Cardio

Strengthening

Stretching

Body Mechanics

SIMPLE DAY PLAN

DAY 1- FOCUS IS ON INCREASING HEART RATE , LEVEL OF EXERTION 5-7

NOTE: EVEN SHORT SESSIONS (20 MIN.)THAT INVOLVE SOME INTERVALS (30 SEC.) CAN BOOST CARDIO FITNESS AND OVERALL CALORIES BURNT

CARDIO STRETCH

How hard am I working?

A SIMPLE PLAN

DAY 2- YOU GO GIRL, BUILD SOME MUSCLE, IT STOKES THE FIRE OF YOUR METABOLISM AND IT MAY WARD OFF OSTEOPOROSIS AND FEELINGS OF WIMPY-NESS

DO 6-10 EXERCISES

STRENGTHEN RESTORESTRETCH CARDIO

Need help?

Take this list to a personal trainer- like TLC Fitness (Tina Currie, 815-3552) and let them teach you how to reform your body

Streeeeeeeeetch

Key groups of muscles a mom should stretch:

thighs- quadriceps and hamstrings

back and neck muscles

hip flexors

chest- pectoralis major/minor

Obliques (above)

Hamstrings (at side)

Restoration

• Relaxing yoga in supported poses and held for long periods is good for the mind and those tired muscles.

• Three to try...

TEXT

HOW YOU DO ANYTHING...IS HOW YOU DO EVERYTHING

MIND YOUR BODY MECHANICS!

YOUR BACK WILL THANK YOU