BLOG

prenatal

Pelvic Floor Exercises Mistakes - and how to do it right

pelvic floor myths blog

Myth #1 - Leaking is inevitable after childbirth, menopause and as you age



Little oops moments…
Triple crossing your legs when you sneeze…
Laughing until the tears run down your legs…

It’s funny, until it isn’t.

Incontinence IS more common after childbirth, menopause and with age

But just because it’s common, that doesn’t mean you have to put up with it!


Pelvic floor muscle training and hypopressives both show great results in preventing leaks, no…

Read more…

Everything you need to know about exercise in pregnancy

exercise in pregnancy blog

This should cover all the questions I'm normally asked about exercise and pregnancy, but if you have any questions I haven't covered please ask below!

For most women, exercising during pregnancy will be of great benefit.  You should always seek the advice of your healthcare provider first, especially if you have a higher risk pregnancy or an underlying health issue.  They will then advise you on the type of exercise that is suitable for you.

All the published guidelines and benefits are based …

Read more…

How to prevent morning sickness?

morning sickness blog

For many women, a bout of morning sickness is when they first realise they are pregnant. 

It's also one of the reasons women stop exercising in their first trimester - that and the exhaustion you feel in the early weeks of pregnancy.

It's worth nothing that that tiredness can also be a factor in morning sickness, so it's important to prioritise rest whenever you can - avoid bright lights, loud noises and rapid head movements too

Hopefully some of the tips below will help you so that if you wa…

Read more…

Can you train your abs in early pregnancy?

abs and pregnancy blog

What do you think?  Should you work your abdominals in pregnancy?  Or are they a no-go area?  And if so, what exercises are appropriate.

When I polled people about this recently I had a varied response but most tended towards yes you should, but gently.

My answer is... it depends.

It depends what you think of as the abdominal muscles.  

For most people, it's the ones you can see - the six pack muscles. The guidelines for these muscles (the rectus abdominis) is that there should be no direct …

Read more…

The last month of pregnancy

Here are some guidelines for the last month of pregnancy - look at which ones suit your lifestyle and start to incorporate them!

Preparation at this stage can increase the chance of a birth with minimal intervention and tissue damage and help to facilitate your recovery, including bonding with your baby and your ability to breastfeed.

Optimal foetal positioning:
  • Avoid bucket seat positions where your pelvis tips under - especially be mindful when driving, at work or when relaxing at home.  Try t…

Read more…

A Pain in the Bum 2 - Piriformis Syndrome

I have already talked about pain in the front and back of the pelvis and the hips - Pelvic Girdle Pain (PGP) - caused by the hormone relaxin during pregnancy.  You can read the original post here.  Now here's another pain in the bum! Piriformis Syndrome can occur in anyone but it is particularly prevalent in pregnancy.  The piriformis is a muscle that connects the thigh bone (femur) to the spine at the sacrum.  It also blends into the pelvic floor so can affect the function of the pelvic floor t…

Read more…

A Pain in the Bum - Pelvic Girdle Pain

Pelvic girdle pain (PGP), sometimes known as Symphysis Pubis Dysfunction (SPD) or SI Joint Pain - can be felt in the back, bum, legs and front of pelvis.

It’s a common problem in pregnancy – 20% of pregnant women get it, although it can be as much as 50%.  But remember common does not mean normal - so you don't have to just put up with it! The good news is that it does tend to clear up after pregnancy – only 7-8% women still have a problem postnatally.  But how you deal with it in pregnancy wil…

Read more…

Categories