Pregnancy is one of the most precious times in the life of a woman.
It is normal to get anxious during different stages of pregnancy.
If a pregnant woman takes holistic care of herself,
this experience will be most enjoyable and relaxing.
In this Video Ms.Sonali Shivlani, a certified childbirth
and postpartum educator will guide you in achieving
good health through nutrition, exercise
and emotional fitness during pregnancy.
Some of the topics covered in this Video are
• Nutrition for Mothers-to-Be
• Prenatal Exercises
• Prenatal Suryanamaskar
• Kegels
• Couple’s Exercises
• Relaxation and Meditation
So come, let us embark on this journey together as we take you to a fitter pregnancy.
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Why kegel products are not the correct way to do kegel exercises for your pelvic floor muscles, and how kegel weights and other kegel devices can do more harm than good.
Nina Olson, Women’s Health Specialist from Freedom Physical Therapy Services takes you through how to perform bridging with kegel exercise to increase your pelvic floor and core strength. This is a great exercise for women of all ages.
Doing Kegel exercises is super easy once you know how. Because there are several pelvic floor muscles, it’s good to work out where they are and to exercise all of them.
This video teaches how to do pelvic floor exercises during pregnancy correctly and 3 self-tests to answer the questions. “Am I doing kegels right?” Doing pelvic floor exercises correctly will help prepare for an easier birth, faster recovery, and less leaking after having your baby.
Daily Pelvic Floor Exercises Printable and Guide:
If you are able to make pelvic floor exercises a habit and do them regularly you will see a huge difference in your long-term pelvic health. Some countries have every woman after birth see a pelvic floor physio and I highly recommend going to see one if you are able.
*Check with your doctor before starting this or any exercise routine. Don’t do anything that feels unsafe. You are responsible for your own safety. Full disclaimer at the bottom.
Freebies:
—- “THE COMPLETE GUIDE TO COPE WITH PAIN IN LABOR”
—-Pregnancy Yoga Cards
—-Pregnancy Meal Plan
—- GESTATIONAL DIABETES MEAL PLAN BY A DIETITIAN
www.fitaftergd.com/meal-plan
FREE WEIGHT MANAGEMENT COURSE WITH REGISTERED DIETITIAN AND CERTIFIED DIABETES AND BARIATRIC EDUCATOR:
—- “THE COMPLETE GUIDE TO HOW I HEALED MY 4-FINGER DIASTASIS RECTI GAP”
—- “THE BEST 4 SCIENTIFIC-BASED DIETS (LIFESTYLES) TO LOSE WEIGHT” with all 4 types of meal plans (KETO, PLANT-BASED, MEDITERRANEAN AND CALORIE COUNTING)
—- “HOW TO LOSE WEIGHT AND INCREASE BREAST MILK SUPPLY”
Disclaimer: This is general prenatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
Jessica Pumple is a certified bariatric and diabetes educator, registered dietitian and pre & postnatal fitness instructor helping pregnant and postpartum moms for 14 years. She helps pregnant women stay fit, have the healthiest babies and the easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight through non-gimmicky evidence-based strategies.
If you enjoy our content subscribe to our channel, hit the bell button, leave a comment and share with your friends so I can make you the more of the videos you enjoy!
Copyright Jessica Pumple 2020. All rights reserved.
Learn how to safely start your Kegels exercises after hysterectomy with Physical Therapist Michelle from Learn when to start, how many Kegels to do and the correct Kegel exercise technique to use when recovering at home.
Michelle teaches you the correct Kegel exercises technique, positions and progressions for strengthening your pelvic floor after hysterectomy surgery.
This exercise positions the baby in the womb and relieves pressure in pelvis region. It also provides relief from symptoms of sciatica.
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Helping women make an easy & an healthy transition into one of the most important phases of their life – motherhood. Find the right exercise routine for the pre & post delivery period, take care of your newborn & eat right – that & more; all on Homeveda Parenting & all naturally!
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Downward Dog Calf Stretch:
During pregnancy there is an increased pressure on the pelvis and groin area
Benefits:
• Helps to position the baby in the womb
• Reduces pelvis pressure
• Provides relief from symptoms of sciatica
• Prevents cramps in calf muscles
Exercise Technique:
1. Position yourself on hands and knees. Make sure that your
knees are hip width apart and hands are below the
shoulders.
2. Your spine should be in a straight line.
3. Plant your toes firmly in the non-slip mat.
4. Gently raise your knees of the mat.
5. Slowly touch your heels to the floor.
6. Hold for 8 counts and return to starting position
7. Repeat 4 times.
8. Remember to breathe normally throughout the exercise
Warning signs:
• Pain in the pelvis, vagina, or groin
• Abdominal discomfort
• Shortness of breath
• Leakage or bleeding from the vagina
• Dizziness
• Exceptional fetal activity
Tips:
• Avoid exercising if you suffer from any medical condition
• This exercise help reduce back pain
• Do pre-natal exercises after the 12th week is complete
• Avoid exercising on an empty stomach
Kegel exercise for pregnant women can help you keep your pelvic floor strong & firm during pregnancy. Physio Michelle from shows you the best positions for Kegels that support the weight of your growing baby & minimize your risk of pelvic floor problems.
Kegel exercises can strengthen the pelvic floor(1) and reduce the risk of pelvic floor problems.
Some women develop pelvic floor problems during pregnancy including bladder leakage with cough or sneeze, bladder frequency and heaviness and bulging in the pelvic floor.
Pelvic floor training has been shown to reduce bladder leakage in pregnancy.(2)
Best Positions for Kegels During First & Second Trimester
During early pregnancy aim to do Kegels in upright sitting and standing where possible. positions
In these upright positions the pelvic floor muscles lift up and squeeze against the downward force of gravity. Upright positions to strengthen your pelvic floor in preparation for the increasing weight and size of your baby.
Technique
• Sit forward away from the back of the chair (3)
• Keep neutral inward curve in your lower back throughout your exercises (3)
• Use the correct technique for Kegel exercise during pregnancy that involves squeezing and lifting inwards around your three pelvic openings
• Rest briefly before your next Kegel exercise
• Do your Kegel exercises 8-12 times, 3 times/day on at least 5 days of the week 4
The best positions for Kegel exercise may change during pregnancy as your baby grows. Research shows that pelvic floor exercises in a variety of positions during pregnancy decrease bladder leakage incontinence and increase pelvic floor strength (for up to 3 months after childbirth).(4)
Kegel Exercises in the Second & Third Trimesters
As pregnancy progresses it often becomes difficult to do Kegel exercises in upright positions.
Changing your Kegel exercise positions can often help you continue to exercise your pelvic floor as your baby becomes heavier.
These 3 positions eliminate the downwards force of gravity reducing the load off the pelvic floor and make it easier to contract the pelvic floor muscles.
Best Kegels positions for mid to late pregnancy include:
• Kneeling on all fours
• Resting though your forearms and knees
• Lying on your side with a pillow supporting your abdomen and baby
If it’s possible try to continue your upright Kegel exercises during the second and third trimesters.
References
1. Oliveira C, Lopes M, Pereira L, & Zugaib M (2007) Effects of pelvic floor muscle training during pregnancy. Clinics, 62(4), pps 439-446.
2. Harvey M (2003) Pelvic Floor Exercises During and After Pregnancy: A Systematic Review of Their Role in Preventing Pelvic Floor Dysfunction. Journal of Obstetrics and Gynaecology Canada .25 (6), pps 487-498.
3. Sapsford R, Hodges P, Richardson C, Cooper D, Markwell S, Jull G (2000) Co‐activation of the abdominal and pelvic floor muscles during voluntary exercises. Neurourology and Urodynamics 20, (1), pps 31-42.
4. Mørkved S, Bø K, Schei B, Salvesen, K (2003) Pelvic Floor Muscle Training During Pregnancy to Prevent Urinary Incontinence: A Single-Blind Randomized Controlled Trial. Obstetrics & Gynecology, 101, pps 313-319.
Michael Guralnick, MD, FRCSC, Medical College of Wisconsin urologist, describes Kegel exercises and explains how to perform them to strengthen the pelvic floor. Dr. Guralnick is part of the Froedtert & the Medical College of Wisconsin Women’s Incontinence and Sexual Health (WISH) Program.
