No More Kegels During Pregnancy!

Let me tell you why you shouldn't perform Kegels (Pelvic Floor Muscle Exercise)  during pregnancy.

If you over exercise your Pelvic Floor Muscle (PFM) by continually squeezing and drawing upwards, the muscle can become too strong and could prevent you from pushing baby out effectively.

When the time comes and your labour has progressed, you've got to 10cm and you think great this is it, the last leg! But you still have to push baby out, what if you can't feel how to push because your PFM are too tight? PFM that are too strong may prevent you from the natural birth you want.

Ideally we want our PFM to be long, supple and taut we definitely don't want it to be too tight! Your PFM is just like any other muscle in the human body, you can over exercise it.

To put things into perspective think about this for a moment - lets say you wanted strong biceps, would you try to perform chin ups or bicep curls all day every day?
You certainly would not, the muscles would be fatigued, sore and you would probably be walking with rounded shoulders and arms like Popeye!
I'm sure we can all relate to sore neck and shoulder muscles but once a massage therapist has worked on the over-tight muscles increasing flexibility they don't feel sore anymore.
It's only when you have spent the next 3 days at your computer with your shoulders up to your ears that the soreness returns.

If you constantly squeeze your PFM as many of the books and videos tell you to for example when you are at traffic lights,  cleaning your teeth, cooking, vacuuming and the list goes on and on. You could literally end up performing  thousands and thousands of them, you need to STOP! It just doesn't make sense.

We don't want PFM that are to tight caused by Over-Exercising them and we don't want PFM to be too Saggy Caused by Poor Posture and lack of Exercise.

You need to know that if you exercise during your pregnancy and lead an active lifestyle then you ARE ALREADY exercising your PFM just not in the way the pregnancy books tell you to. 

 First lets have a look at where your PFM are.

 Your Pelvic Floor Muscle

The muscles attach from your Coccyx (Base of Sacrum) and insert around your Small Pelvic bowel- Cup your hands together loosely and you get an idea of what the muscle looks like and how it attaches to your pelvis. The muscles main job is to hold your internal organs in place.

  How to get your PFM long, supple and ready for birth

Instead of all those extra Squeezes this is what you need to do:

Good Pregnancy Posture:

If you have good pregnancy posture, you will have a natural lumber curve so a slightly increased anterior pelvis tilt which is perfectly fine, this is spinal neutral your bodies position of strength.



When the pelvis is in the neutral position it is in an anterior tilt (think of your pelvis tipping forward- but not an increased anterior tilt) the pelvic floor muscle is in the optimal position. You want your PFM to be long and flexible but still taut so it can do its job. Think about a gymnast or a ballerina, these athletes muscles are incredibly flexible yet also strong. This is how you want your PFM to be.

If however the pelvis is in the opposite position-posterior it will have the opposite effect. Instead of a taut muscle it will now be saggy, so you can say goodbye to skipping!

Think about your posture and do it daily it's important, avoid sitting and standing with your tail bone tucked under.



Now for the Exercise You Need to do!

Your Gluteus (butt) muscles attach to your pelvis- if you strengthen the glutes with exercises such as squats and lunges the glute muscle will hold the pelvis in the anterior position. 

Weak glutes not only equate to lower back pain during pregnancy but now you know a lazy butt can relate to a weak PFM.


Its important that you learn how squat correctly. If you are unsure of how to squat or you experience pain in your knees or back watch my video guide. Squatting During Pregnancy:

 

Finally We are Born to Give birth:

I think we need to give ourselves some credit. The female body is totally amazing not only can we make a baby but we are also born to give birth. If we keep ourselves fit and healthy with functional exercise then we may well be able to skip and jump with our children without fear of peeing ourselves post birth.

2 years ago I wrote an article on ‘How much pelvic floor muscle exercise you should do during your pregnancy if you Exercise’ with the emphasis being on NONE: Link No More Pelvic Floor Muscle Exercise-AKA Kegels!

I have advised all of my clients over the past 5 years not to do ANY separate kegel exercises/pelvic floor muscle squeezes during their pregnancy if they are active and follow my program. Approx 90% of them have strong pelvic floor muscles regardless of birthing Interventions. They can jump train 3-4 months Post Partum if fit, well and rested.

You also must read my brand new blog (feb 2014) on core muscle dysfunction which explains even further the problems you may have by doing kegel exercises read more here on my website: Core Muscle Dysfunction 

I would love to hear your comments and thoughts. Also add your experiences.
Don't forget to share this article with your friends, thanks.

Subscribe to http://pregnancyexercise.co.nz  using this link so you don't miss out on any of the latest articles/blogs, video's and offers! http://eepurl.com/juMnD

(1) Pregnancy Posture: http://positivelypregnant-mummytrainer.blogspot.co.nz/2011/12/importance-of-good-posture-during.html

 References: Katy Bowmen http://www.alignedandwell.com/katysays/1234-we-like-our-pelvic-floor/

Exercises to Induce Labour

 

Can Exercise Help Start Labour?

 

 

I am constantly asked if there are any exercises I can do to help start labour? This question is often from mums who are in the last couple of weeks during their pregnancies or who are overdue.

 

I created this exercise circuit based on 15 years experience and it works! I have used exercises that relax the hip muscles encouraging baby to descend deeper into the pelvis.

If your baby is not in optimal fetal position then avoid deep squats and follow my Turn Your Baby program http://turningbaby.com

Do the circuit 4-5 times a week after a 10-15minute walk. If walking is uncomfortable or painful then avoid.

 

Good Luck and let me know how you go with the exercises. Make sure you visit my website for your 12 week Post Pregnancy Exercise and Health program http://pregnancyexercise.co.nz



CrossFit During Pregnancy- is it Safe?

Can I CrossFit during Pregnancy?

When there is a new exercise phenomenon around there comes the question sooner rather than later which is- ‘Is this OK to do if I am pregnant?”

As a pre and post natal exercise specialist I will guide you through the ins and outs of CrossFitting during your pregnancy.

Let’s first have a quick look at CrossFit- CrossFit is a functional exercise program with the emphasis on intensity. I have based many of my own sessions over the past 2 years on using a similar format and enjoy putting my clients through challenging W.o.w sessions (They are my workouts of the week!).

Many of the main exercises CrossFitters do during a session are perfectly safe to do during a pregnancy and can have many benefits for a pregnant athlete example squats, lunges, and lifts. The 'functional' exercises use many muscle groups at once and demand good core strength and posture. The variety of the classes are motivating as sessions and exercises change frequently.

Here are my guidelines if you are CrossFitting during your Pregnancy

1: Take the intensity down and train at your 70-80% during pregnancy. This intensity is more than adequate and training at this intensity will not lead to any extra tiredness or fatigue. Intensity video guide-http://youtu.be/mjyE9I5sU6U

2: When taking part in WODs think about technique rather than time. Rest more frequently in-between each exercise if you need to and rounds, especially in first and third Tri-Mesters

3: Joints become flexible due to the pregnancy hormones relaxin and progesterone so I wouldn’t advise stepping up or jumping on to high boxes after 15 weeks, you are much more likely to 'go over' on your ankle during your pregnancy.

4: Reduce height of any jumps but continue jumping until you feel uncomfortable you can normally continue with low side or frontal jumps until 30+ weeks.

5: Reduce your weights as and when you feel necessary stick to the 70-80% intensity rule of thumb when training during your pregnancy. Centre of gravity changes significantly from 20+ weeks this will demand changes to lifts and how weights are carried/lifted.

6: 'Kippings' and Chin ups: I have seen women do these in their third Tri-Mester but I would personally definitely not recommend. I didn’t feel comfortable doing these after 15 weeks and there are a couple of reasons why you shouldn’t:-

1, Can increase round ligament pain

2, Can increase your pregnancy diastasis recti!  Avoid diastasis during pregnancy- http://positivelypregnant-mummytrainer.blogspot.co.nz/2012/03/how-to-avoid-reduce-abdominal.html

7: Avoid all frontal planks, press ups and crunches  after 14 weeks- these exercises will increase pregnancy diastasis recti- that’s abdominal separation if you haven’t heard that term before have a look at the post above.

8: Low Blood Pressure is a common symptom of pregnancy so you may want to watch exercises/circuits that have you standing up then exercising down on the ground. Burpees can send you dizzy and light-headed these may be best avoided.

9: Avoid exercises that place a high demand on both the upper and lower body at the same time. This can drive blood flow away from baby also making you feel dizzy and or faint:.

10: Handstands- Do with caution, this is an exercise suggested sometimes to do in late pregnancy to help turn a baby in to optimal foetal position. I am also owner of http://turningbaby.com and I too tried handstands around 30+ weeks to try to turn my second baby but they were far too painful even in the pool, so beware! 

Above all listen to your body, you are your best training coach

Every women is different and depending on how fit and strong she is at the start of her pregnancy will determine the exercise she can do during her pregnancy.

Some women have been CrossFitting for years before pregnancy and what may look extreme from the outside may feel perfectly OK and easy to her, the Crossfitting female.

You should NEVER feel exhausted after a training session and you should always if you had to be able to continue exercising for a further 10-15 minutes.

Keep hydrated too!

Make sure you trust your trainer and coach. Pregnancy is no time to be 'prooving a point'.
Often women during their first pregnancy may feel pressured into holding a high level of fitness and may push themselves a little too hard. Based on my own experience, pregnancy is a time to slow down and enjoy moderate training!

I am not an affiliate of CrossFit I am a pre and post natal exercise specialist of more than 15 years.

For further information about exercising during a pregnancy and for specific pre and post natal exercise and health programs visit my website http://pregnancyexercise.co.nz  

How to Carry A Baby Post Pregnancy

Why standing with poor posture whilst carrying a baby increases lower back pain and prevents diastasis recti from healing?

 

Me and my 3rd Daughter Beau

 

As a corrective exercise specialist and personal trainer I assess clients posture frequently. I do this by testing muscle length so I can see which muscles are long and weak or short and tight. The way we sit, stand, play and pregnancy effects our posture. If we continue to hold poor posture because of weakened core muscles it will cause problems. Poor posture and weak muscles generally equates to muscles aches and pain!

What we need to do

I try to stand level and balanced as often as I can when I'm holding my children. I know how standing on one hip and swaying forward leading from my abdominal muscles can cause back problems and prevent abdominal muscles from healing pre and post pregnancy.
I do know though as a busy mum myself just how hard it actually is to maintain good postural habits throughout the day. This is why I suggest that you aim to change a little each day and by doing this it will eventually start to make a difference.

Don't Sway your back sticking your stomach muscles forward 

You can do correct exercises post pregnancy but if you continually hold your baby with your stomach muscles pushing forward then your abdominal separation (diastasis recti: self test) caused by your pregnancy wont heal and you may even make it worse!
Have a think about what you are doing when you are standing with this poor posture: it stretches and puts strain on already weakened abdominal muscles and connective tissue potentially separating them further. You wont see the results you really want unless you change your posture and carrying technique.

Avoid Hip Hitching

If you continually stand on one hip whilst carrying baby or small children then you will weaken one side of your body whilst tightening the other causing asymmetrical imbalances. This can cause pain in your lower back, hip, knees and even shoulders!

You may even hold both these poor postures, standing on one hip and pushing your hips forward! You need to change this.

Pre and Post Natal Hormones

The pregnancy hormones relaxin and progesterone that weaken muscles and ligaments during pregnancy so that your body can adapt to a pregnancy are mostly to blame along with a growing uterus and baby!
Pregnancy hormones are still in your system 4-6 months post birth. It is these hormones that can accelerate muscle pain caused from poor posture. You may have been pain free before your pregnancy but now poor posture, muscle imbalances and pre and post pregnancy diastasis recti can cause pain. For more on Correct Posture: Click here

Try these corrective exercises:

Activate your transverse abdominal muscle (TVA) and pelvic floor muscles whilst you are lifting, changing and carrying your children. To make sure you can activate this important muscle correctly have a look at my video guide: TVA- Activate Correctly .

Stand as often as you can with your hip bones level. Place your hands on your pelvis to see if you can feel when your hips are level and see how the feel when they are not.

   Do specific exercises post birth but also make sure you think about the above points and by doing both you should recover quicker, have less pain and heal your diastasis recti!

Follow the above video and correct how you carry your babies from newborn to toddler.

 For a 12 week Post Pregnancy Exercise Program which covers ALL your post pregnancy exercise. Visit my website http://pregnancyexercise.co.nz

Running During Pregnancy

Can you do it, is it ok and is it safe?

Yes it is, you can run during your Pregnancy. You just have to follow a few guidelines and get to know your pregnant body.

This is by far one of the most common questions I get asked and even though it has now been proven that running is most definitely safe to do during a pregnancy. If you do choose to run during your pregnancy then you will probably have to put up with many strange looks and people telling you that you shouldn’t be doing it!

Just a couple of months ago my client at 26 weeks was running on the treadmill at the gym and another personal trainer and his client came up to me concerned that there was a pregnant women running on the treadmill. They were hoping I would walk up to her and tell her to walk but instead they got a lecture off me telling them how safe it is to run during pregnancy and the benefits of it!

It is only when someone may want to take running up for the first time that running is not advised but nor is any another new sport. So if you haven’t ran before you were pregnant then don’t start during your pregnancy. If however you are a regular runner and have just found out that you are pregnant then you don’t need to stop unless you have any medical complications or your LMC advises otherwise.  All you have to do to run safely during your pregnancy is listen to your body and make adjustments to you training routine.

Running during a pregnancy will not increase the chance of miscarriage, approx. 1 in 4 pregnancies will miscarry and there are many un-explained reasons for this, running does not increase this risk. You will also not over heat whilst running especially if you are running outside. Dress for the weather and run in the shade or at cooler times  in the early morning or evening during the summer months.

Let’s have a look at heart-rates first, many years ago in the eighties (1985) a study came out that women should not exercise above 140 beats per minute this has now been changed.  It was an overly cautious set of recommendations presented by the American College of Obstetricians and Gynaecologists, which suggested, among other things, that pregnant women keep their exercise intensity below a heart rate of 140 beats per minute.

This study has now been criticized for a lack of scientific evidence and for failing to differentiate between sedentary and physically fit women; the guidelines were modified in 1994 and again in 2002. The most recent guidelines (2008) from the Department of Health and Human Services Physical Activity Guidelines for Americans don't use heart rate as a measure of intensity. For intensity guidelines during pregnancy have a look at my youtube video: http://youtu.be/mjyE9I5sU6U 

Women who are fit and healthy as soon as they find out that they are pregnant their daily heart rate can increase by 10+ beats a minute almost overnight. If a pregnant women is exercising at a moderate intensity (aerobic) her heart rate can easily get above 140 beats per minute. If women stuck to the lower heart rate zones advised in 1985 some women wouldn’t even feel that they had exercised therefore reducing the benefits of cardio-vascular exercise. When I checked my running heart-rate during all 3 of my pregnancies it would generally be between 150-160 bpm.

There are many benefits to exercising during a pregnancy and you can read my 10 favourites here
One of the main benefits of cardio vascular fitness is that it improves blood flow,  a more efficient blood supply to mum also passes on to baby, a rich supply of healthy blood cells carrying vital nutrients.

What do you have to change when you are running during a pregnancy?

Time/Duration:

Now that you are pregnant your body is working up to 30% harder than before and it happens almost as soon as you see that positive pregnancy test. Last week’s 60minute runs are now the equivalent of 80 minutes. You need to reduce the duration of your runs by 10-20% and this percentage will increase during the pregnancy.

Pregnancy tiredness during the first Tri-mester is tough and running for periods longer than 50-60minutes may increase this fatigue so if you notice you are more tired after a 60min run just go for 35-45 min run instead and see how you feel after that. Everyone is different and each woman will start their pregnancy at a different fitness level. This is why it is important to listen to YOUR body and use that as a true guide.

Breast Changes:

 All women are different and breast size can change quite dramatically for some women during the first Tri-Mester. Breasts may also become heavier and quite painful, this in itself can stop a regular runner from continuing to run during her pregnancy.

Make sure you wear a very good supportive bra, wear two if you need to, along with a running vest over the top for extra support.

Hormones:

There are two pregnancy hormones which make muscle tendons and ligaments lengthen and weaken pre and post pregnancy these hormones are Progesterone and Relaxin. Relaxin is released in large doses from 20+ and 30+ weeks. This can make you more prone to injury as you are more likely to ‘go over’ on your ankle joints. I think it is best to avoid off road running from the start and be careful when you run downhill, try to think about your posture and watch your step! Carry your mobile with you at all times.

Perform one leg balance and core exercises at home or at the gym to increase your ankle stability and correct any muscular imbalances.  My on-line Pregnancy Exercise Program includes these types of exercises and address's correct pregnancy posture. A good physiotherapist or personal trainer should be able to assess your biomechanics during your pregnancy and prescribe the correct exercise’s to keep you running and be free of pain during your pregnancy. Pregnancy Posture

Round ligament pain (RLP):

RLP can increase from weeks 9-13 and again from weeks 18-25 it may be at its worse, running may increase this type of pain and discomfort, and you will need to manage this. If it is quite painful when you are running walk instead or change to a different exercise for a few weeks. I found that swimming would make it worse but run/walking and cycling was fine, avoid twisting movements, strength exercises can help ease RLP.

Baby’s Position:

From 20+ weeks baby’s position may cause you some discomfort. When I ran with my first she would often position herself with her head close to my lower right oblique causing a dull ache, some days I couldn’t run but on  other days when she had moved I would feel fine.

Your baby is completely supported by the amniotic fluid surrounding them, they are not getting bounced about! In fact it is believed you may even rock them to sleep. When running starts to feel uncomfortable then that is the time to stop.

Rest weeks:
I found that from weeks 10-12 and weeks 21-24 would be a little more challenging. During these weeks my runs felt more cardio-vascular challenging most probably due to all the changes that were occurring, the growth and demands of a growing baby.

Listen to your body,  if you feel more tired on some weeks take it easier,  reduce the duration of your runs, swap a run for a stationary bike ride or take a complete week off. Try to have one week off exercise every 8-10 weeks during your pregnancy.

Let your LMC know that you are running during your pregnancy as it’s a good idea to have extra blood tests to check your iron levels. I would get blood tests at the start of each pregnancy, 13wks, 24weeks then again at 30/32.  Your iron requirements increase during a pregnancy and exercise will demand even more. If you have any bleeding or cramps stop running and seek medical advice.

Strength Exercise

Keep on top of your stability and strength exercises as mentioned before. You are more prone to injury and you must maintain good biomechanics to have a pain free pregnancy. If you are not sure about what exercises to do and include have a look at the pregnancy program on my website as it includes exercises to maintain hip stability and strength.

Diet:
Make sure you eat adequate amounts of protein, fat and vegetables and you drink enough water. You need to drink at least 2 litres of water a day during a pregnancy more if you are exercising. If you eat well it will ensure you and your baby are getting the vital nutrients that are required and you will recover from your exercise.

I ran during all 3 of my pregnancies, listening to my body allowed me to enjoy running pregnant. With my first I was very fit and at 16 weeks I could still run 4 times a week for 40-50mins along with swimming and strength training. I continued to run/walk up until 36 weeks I felt great. Every time I had tried to walk up until this point (36 weeks) walking actually felt harder and more awkward on my body, jogging was much easier and natural for my body.

My second pregnancy I ran until 24/25 weeks and then swam and with my third I just ran until 20/21 weeks as I didn’t have the fitness base and was just too busy with my other two children. I concentrated on strength exercises for the rest of this pregnancy!

Enjoy running during your Pregnancy, any questions please post and visit my website for more great articles on pre and post pregnancy health and fitness and exercise programs for your pregnancy. http://pregnancyexercise.co.nz

Lorraine Scapens is a pre and post natal health and exercise specialist and has more than 20 years’ experience. She has created http://pregnancyexercise.co.nz  and http://turningbaby.com.  Mum to 3 young girls Lorraine lives in Auckland NZ .

Fit, Fab and Almost 40!

Post Pregnancy Fitness Goals

9 years ago I celebrated my 30^th birthday and had just qualified for the ‘World Triathlon Championships’ Queenstown 2003. This time 9 years ago I was 3 months out from the biggest race in my life. A training session mid-week would be a 40km TT bike followed by a 16km hilly run.  Now many years later and 5 months out from turning 40 I can just about manage a 20min run. I used to be able to run a 19min 5km off a 20km Bike and complete a Half Ironman!

Now wait a minute Lorraine are you complaining? No, I’m definitely not. My body has gone through 4 pregnancies and 3 births in just four and a half years. The time I had to train back then is now time spent with my kids and on my business, my priorities have definitely changed.  Triathlon training was once my number 1 priority.

You can’t be too hard on yourself post pregnancy. Sometimes we find it all too easy to forget what our bodies have been through and that we are still recovering.  It takes 2 years alone to recover from sleep deprivation never mind your pregnancy.

Many of us should and need to set fitness goals, achieving a goal gives a huge sense of personal achievement and can also make the journey of losing post baby weight and getting your pre baby shape back a little easier. It is also something and maybe the only thing you do for yourself!

My original goals were to have my children at school and get back into triathlon before I turned 40, that’s not going to happen but I don’t mind. The goal I am now setting myself however is to be able to run 10km and feel strong for my birthday now that should be achievable.

 

It’s best to set a main goal then to set several targets. By setting yourself small stepping stones you achieve things along the way helping to increase motivation.  Goals must be achievable if they are not then you will only set yourself up for failure and that does no one any good. It is also better for you if the goal is not centered around weight and body shape. I know as a mum I don't feel happy if I have a 'muffin top' but I try not to focus on losing weight , instead I focus on fitness and healthy eating and in turn I get rid of the 'muffin top'. Set goals such as running a 5km, Cycling for 60 minutes, perform 20 full press ups etc. Take the focus away from weight loss and you are much more likely to reach your goal and be happy with your shape.

The path to your fitness goal(s) is now not as straight forward as it was prior to you becoming a mum. The journey will be full of ups and downs; you now have to take in to account breast-feeding, sleepless nights, sick children and fluctuating hormones. All this can affect your training routine and how your body recovers and adapts to exercise.  Some weeks are better than others; I have learnt to let things go and ‘go with the flow’. This can be very difficult especially so for first time mums as they may think that things will never get any better/easier and that they won’t be able to exercise ever again! Now you may not be able to exercise like you once did but you will eventually find the time, you will get there.

Set yourself a goal, write it down, tell people about it and program several steps along the way, be patient and positive you will get there. Now go and plan your exercise for the week!

Post Pregnancy Hair Loss

As I write this I am experiencing this for the third time and sorry this is not an article telling you how to stop it. If you do find an answer let me know although I’m not planning on having any more children and going through this again.

This instead is an article to let you know that what you may find quite shocking and worrying losing your hair post pregnancy is absolutely normal. I have included  in this blog the things I have done this time to try to reduce post pregnancy hair loss.

Even though I had seen it happen to my clients I was horrified the first time I noticed I had bald spots 5 months post the birth of my first daughter and that I had receded- argh!  I can’t actually remember losing it first time but second time around I was prepared although it was still up-setting all the same.
Yes I know I have gorgeous children and I'm truly grateful but losing your hair can be really hard to deal with.

4 months post the birth of my second daughter Brooke the big fall out started, my brush was full of hair, my partner was complaining there was hair everywhere, and when I would blow- dry it you could see it falling out. I once caught my hair in a bag strap, I lifted my hair out from under the strap and half of it came out and was left on my jumper! Seems strange too I mean genetically and from a safety point of view why would this happen as your baby becomes littered with hair.

I searched on –line for answers but I knew there was no way to stop it. Can you imagine, most of the articles said try not to stress? Try not to stress, what when you can see yourself going bald erm yes that’s a tough one!

It can take around 2-3 years for your hair to recover from the post pregnancy hair loss. You lose minimum if any hair loss during a pregnancy hence why your hair looks so dam good. Then post pregnancy you lose it. For those very lucky women with thick hair they may not even notice or be glad of the natural thinning but for those of us with thin hair it can look absolutely awful and it takes time getting used to. My base-ball hat becomes my friend and I change the side of my parting.

Pregnancy hormones are to blame and you lose your hair regardless  if you breast-feed or not. Hair loss normally happens around 4-6 months post although everyone is different. So if you start seeing mounds of your hair falling out this is what I have tried third time around to try to reduce and help healthy hair grow back. I have found the extreme loss continues for approx 3-5 weeks.

• Avoid washing your hair regularly- the weight of the water pulls more out
• Avoid brushing too much and use a wide tooth comb when you do
• Get a cut around the 3 month mark as medium length hair has less chance of getting caught in bag straps and under clothes.
• Tie your hair up loosely at night to avoid it being pulled on the pillow
• I have used a caffeine hair serum this time to stimulate new growth. I have yet to see if this really works.
• Finally try not to worry, it is normal. Part your hair on the other side if it covers loss and by the time your baby is 2 your hair will be back to normal!

If you have any other tips to share on this subject please comment and help other readers going through this one downside for me anyway to pregnancy.