Ante and Post Natal Exercises and Massage
Exercises Ante and Post Natal
Maintaining a regular exercise routine throughout pregnancy can help the-mum-to-be stay healthy and feel their best. Regular exercise during pregnancy can improve posture and decrease some common discomforts such as backaches and fatigue. There is evidence that physical activity may prevent gestational diabetes (diabetes that develops during pregnancy), relieve stress, and build more stamina need for labour and delivery.
If the-mum-to-be is physically active before the pregnancy, they should be able to continue physical activity in moderation and making a few changes to their normal exercise routine. It is always good to discuss exercise plans with either the doctor or other health care provider early on. The level of exercise recommended will depend, in part, on the level of pre-pregnancy fitness.
If you have never exercised regularly before, you can safely begin an exercise program during pregnancy after consulting with your doctor of health care provider and do not try a new or strenuous activity. Walking is considered safe to initiate when pregnant.
Between six to eight weeks after giving birth, most of the changes that occur during pregnancy will have returned to normal. If you had a caesarean birth, a difficult birth, or complications, it may take a little longer to feel ready to start exercising. If you did not exercise during pregnancy, start with easy exercises and slowly build up to harder ones.
The most important exercises in the first few days after the birth are your pelvic floor exercises. Your pelvic floor muscles were stretched during pregnancy, and again if you had a vaginal birth, so it makes sense to start getting them back into shape as soon as you can.
Strengthening your pelvic floor will help to protect you against leaking wee (stress incontinence). It will also stabilise the joints in your pelvis and lower back, which can make it easier for you to move around, and may also reduce the risk of joint problems and back pain.
Your lower back and core abdominal muscles are weaker than they used to be. Your ligaments and joints are also more supple and pliable, so it is easy to injure yourself by stretching or twisting too much. Avoid any high-impact exercises or sports that require rapid direction changes.
Talk with your doctor about when is a good time for you to restart an exercise program.
And there is so much more!
Massage Ante and Post Natal
Prenatal massages are adapted for the anatomical changes you go through during pregnancy. In a traditional massage, you might spend half the time lying face down on your stomach (which is not possible with a baby belly) and half the time facing up (a position that puts pressure on a major blood vessel that can disrupt blood flow to your baby and leave you feeling nauseous).
But as your shape and posture changes, a trained massage therapist will make accommodations with special cushioning systems or holes that allow you to lie face down safely, while providing room for your growing belly and breasts. Or you might lie on your side with the support of pillows and cushions.
Prenatal massages are generally considered safe after the first trimester, as long as you get the green light from your practitioner and you let your massage therapist know you're pregnant. But you'll want to avoid massage during the first three months of pregnancy as it may trigger dizziness and add to morning sickness.
Research shows that massage can reduce stress hormones in your body and relax and loosen your muscles. It can also increase blood flow, which is so important when you're pregnant, and keep your lymphatic system working at peak efficiency. And it reconnects your mind with your body, a connection that's comforting.
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