• wordpress hit counter
  • Welcome to the PiPP weblog! A site dedicated to providing you with information on every stage of your pregnancy journey....come on in...stay awhile...join in the conversation! Come visit our facebook page... Partners in Pregnancy and Parenting (PiPP) is an initiative of the Indian River Healthy Start Coalition and the Indian River Medical Center. It is funded in part by the United Way of Indian River county.
  • Watch the video

  • Categories

  • This internet blog provides information of a general nature and is designed for the purpose of education, and information. If you have any concerns about your health or the health of your baby, you should always consult with a physician or other healthcare professional.

Some useful pregnancy exercises…

No one — not your doctor, midwife, or even your mother — can reliably predict how your labor will progress. Fortunately, there are a few exercises you can do now to help prepare your body for what’s to come. Of course, as always, have a conversation with your doctor or midwife about doing these…

Kegels

Kegel exercises are small internal contractions of the pelvic floor muscles that support your urethra, bladder, uterus, and rectum. Strengthening your pelvic floor muscles improves circulation to your rectal and vaginal area, helping to keep hemorrhoids  at bay and speeding healing after an episiotomy or tear, if you have one during childbirth. There’s even some evidence suggesting that strong pelvic floor muscles may shorten the pushing stage of labor.
You can do Kegels anywhere — sitting at your computer, watching TV, even standing in line at the supermarket. Here’s how:

  • Tighten the muscles around your vagina as if trying to interrupt the flow of urine when going to the bathroom.
  • Hold for a count of four, then release. Repeat ten times. Try to work up to three or four sets about three times a day.

Pelvic tilt or angry cat

pip

This variation of the pelvic tilt, done on all fours, strengthens the abdominal muscles and eases back pain during pregnancy and labor.

  • Get down on your hands and knees, arms shoulder-width apart and knees hip-width apart, keeping your arms straight but not locking the elbows.
  • As you breathe in, tighten your abdominal muscles and tuck your buttocks under and round your back.
  • Relax your back into a neutral position as you breathe out.
  • Repeat at your own pace, following the rhythm of your breath.

Squat

pip1

It may not be the most elegant position, but squatting is a time-honored way of preparing for and giving birth. This exercise strengthens your thighs and helps open your pelvis.

  • Stand facing the back of a chair with your feet slightly more than hip-width apart, toes pointed outward. Hold the back of the chair for support.
  • Contract your abdominal muscles, lift your chest, and relax your shoulders. Then lower your tailbone toward the floor as though you were sitting down on a chair. Find your balance — most of your weight should be toward your heels.
  • Take a deep breath in and then exhale, pushing into your legs to rise to a standing position.

Tailor or Cobbler Pose

pip2

This position can help open your pelvis and loosen your hip joints in preparation for birth. It can also improve your posture and ease tension in your lower back.

  • Sit up straight against a wall with the soles of your feet touching each other (sit on a folded towel if that’s more comfortable for you).
  • Gently press your knees down and away from each other, but don’t force them.
  • Stay in this position for as long as you’re comfortable.
    Remember to start slowly and work at your own level for each exercise

Remember the importance of keeping your body moving during your pregnancy…simply incorporating a walk each day is HUGELY beneficial to your baby and your body!

                Come join us at Partner’s

                    at 5:30 on March 6th

as a licensed Massage Therapist gives us some additional tools and ideas to relax  and rejuvenate our tired bodies!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: