This exercise is better than kegels for your pelvic floor. #momlife #strongwomen #abs #coreworkout #womenshealth. Raginée Mora · Original audio
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/
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Better Than Kegels And Sit-ups? #mommylife #momlife #coreworkout #womenshealth #strongwomen. Raginée Mora · Original audio
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The Elvie Pelvic Floor Trainer is an award-winning Kegel trainer that visualizes your pelvic floor movements in real time with biofeedback, a mind-body technique often used by health care professionals for pelvic floor rehabilitation. As you squeeze your pelvic floor muscles, a gem on the app lifts in response to the strength of the contraction. Your pelvic floor is a powerful set of muscles that play an important role in core stability, bladder control and intimate wellbeing. Pelvic floor problems, including incontinence, are surprisingly common, affecting 1 in 3 women and up to 80% of expectant and new Mums. Understanding the way you exercise is essential - 30% of women push down when doing their Kegels, which can lead to damage. This patented technology measures force and motion that can detect incorrect contraction and helps you to improve your technique. With the help of experts, Elvie designed a unique set of fun, 5-minute exercises that give your pelvic floor a full workout. Think of the Elvie Trainer as your most personal trainer, who challenges your fast-twitch muscles and helps you to build strength. Over 1,000 health experts including physiotherapists, obstetricians and personal trainers recommend this Kegel trainer and are proud to say that Elvie is working in partnership with the NHS Supply Chain.
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Bok Choy is an excellent leafy green vegetable for a stir-fry. Chinese cabbage, also known as Bok Choy, offers two different textures in its leaves from the stems at the root end. The leafy part of the vegetable has a tender, chewy texture while the stems are crunchy, and the flavor is mildly like cabbage with a light bitter mineral taste. In addition to its unique taste, Bok Choy is high in fiber, minerals, and vitamins, which make it a nutritious choice to add to your meal. With this recipe for Bok Choy Stir Fry, we will show you how to prepare a quick and easy Asian-inspired meal that’s delicious and nutritious too. That goes great with Hot Cross Buns.
