Tag: kegel exercises

Perimenopause with Dr. Tina Bernardi and Viviane Hoeger #perimenopause #pelvicfloorexercises



Have you noticed a sudden change in your health as you entered your 40s? What is happening?
It could be Perimenopause- wait, what is that?

We spoke to Swiss-based experts. Tina Bernardi, a specialist in gynecology and obstetrics in Zurich, and Viviane Hoeger, personal trainer, pelvic floor specialist, and Nutrition Coach about this topic.

0:00 Trailer
01:24 Introduction to Miyara and our speakers
04:20 What is Perimenopause? What are the symptoms?
10:04 What problems do people come to Viviane Hoeger with?
13:55 How should women navigate their perimenopause journey medically?
17:37 What kind of foods should you be eating during Perimenopause?
18:54 Does a doctor’s diagnosis help start the lifestyle modifications in terms of nutrition and fitness?
21:14 What other factors affect a woman in midlife?
22:32 When do you need to start medical interventions?
24:12 Vaginal and Pelvic floor health
31:24 Questions from the audience- How to build muscle and strengthen bones?
23:28 What should women with breast cancer do?
33:56 Night shifts and hormonal issues
35:49 How do you if the migraine is related to perimenopause?
38:15 Contraception during Perimenopause

About our speakers
Dr. Tina Bernardi is a specialist in gynaecology and obstetrics with many years of professional
experience, including as chief physician at See-Spital Horgen and as head of the Monvia
Health Centres Wallisellen and Winterthur.

Viviane Hoeger
A qualified Personal Trainer (SAFS), Pelvic Floor Specialist (BeBo Schweiz), Nutrition Coach (SAFS) and Metabolic Balance Consultant, Viviane has run Well Mama (www.wellmama.ch) since 2016. She is passionate about helping women feel strong, confident, and empowered in their lives and their bodies.

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At Miyara (www.miyarawomen.com), our vision is to prioritize and ease a women’s health journey, esp. during midlife and the transition to menopause. We bring awareness to the changes a woman’s body goes through during midlife and recommend solutions to combat health issues that might occur. We bring a holistic and preventive approach focusing on general health, gut health, fitness, and mental health.

If you haven’t already, please do follow us on Facebook, Instagram or join our WhatsApp community on

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REASONS WOMEN DON'T ENJOY SEX AFTER PREGNANCY



In todays video I share possible reasons some women no longer enjoy sex after pregnancy or entering the motherhood phase

The first resson is incomplete healing .
The second reason is stress.
The third reason is weak pelvic floor muscles.
The fourth reason is low self esteem /postpartum depression

Disclaimer
The video was made strictly for educational purposes and is in no way promoting immorality.

Please Support me by subscribing to the channel.

Let’s be friends on Instagram @ewoma_isaac

Send me an email @oduewoma@gmail.com

#motherhood
#ewomareacts
#postpartum
#womenhealth
#womanhood
#postpartum recovery
#Sex after pregnancy
#sex after birth
marriage

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Postpartum Standing AB Workout | Babywearing Workout (Exercise With Baby)



Today we are doing a 12 minute standing postpartum ab workout! You can do this entire workout babywearing (exercise with baby) or just on your own! I hope your core feels strong after this workout and baby had fun (or falls asleep!) You can also grab a toy or rattle to play with them while you workout!

If you have diastasis recti or have recently been cleared to exercise after a c-section, use the easier option/modifications.

November Postpartum Workout Plan:

Diastasis Recti Healing Guide:

Disclaimer: This is general postnatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. Wait until you get clearance (usually 4-6 weeks or 6-8 weeks after a c-section).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.

Copyright 2022 P&P Health Inc. All rights reserved

MUSIC:
Epidemic Sound

#postpartumworkout #babywearing #postpartum

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Safe Workout Activities for Breastfeeding Mothers



One way to keep the body healthy is through exercise. Mom had to take a break from exercise after giving birth. But is it okay for breastfeeding mothers to exercise? So let’s look at the following sports possibilities for nursing mothers for those of you who are interested.
For some new mothers, it’s safe to exercise after giving birth while they’re still nursing. However, if you want to exercise, you need to consider your health before and after giving birth.
The American College of Obstetricians and Gynecologists (ACOG) states that the primary factors in determining whether you can exercise are the type of pregnancy, childbirth, and difficulties you experience.
Exercise can generally be done whenever you feel ready if you had a healthy birth and pregnancy. Even mothers differ in their ability to exercise a week after giving birth. However, mothers who have had cesarean sections or significant vaginal rips must see a doctor before starting to exercise again.
You can begin exercising with something easy and low-impact on the body when you’re ready and your doctor has given you the go-ahead. While you still need to breastfeed, there are a few light exercise options you can try, including the following:
1. Pelvic tilt
Mom can improve her abdominal muscles by performing pelvic tilt exercises many times every day. It is simple to work out. All you have to do is bend your knees and lie on your back on the ground.
Then, with your back flat on the floor, contract your abdominal muscles while elevating your pelvis just a little bit. Repeat between 10 and 20 times while holding for 10 seconds.
2. Kegel workouts
The lower back muscles that support the uterus, bladder, small intestine, and rectum can be strengthened by doing kegel exercises with Mom. Regularly performing these exercises helps lessen urine and anal incontinence.
Start this motion by tensing your pelvic floor muscles in the same way you would if you were trying to stop urinating. Release after up to 10 seconds of holding. Before starting over, take ten seconds to unwind. Mama is capable of 30 repeats per day.
3. Practice diaphragmatic breathing
You can practice this one exercise for the first several days after giving birth. Diaphragmatic breathing can aid in relaxation and stress reduction. This exercise can also lower respiration rates and enhance core stability.
You need to relax your body in the first stage by lying down on the ground or on a yoga mat. Then, put one hand on your stomach and the other on your chest. For two to three seconds, take a deep breath through your nostrils, filling your stomach with air.
Keep Mum’s chest from rising as you do this. After that, slowly exhale. Repeat for two to three minutes.
4. Joyful baby yoga posture
After giving birth, the pelvic muscles can benefit from this yoga pose’s stretching and relaxation. Particularly Mom, who experiences pain in her pelvic muscles following childbirth.
You must initially lie on your back with your knees raised to your chest. When you’re ready, spread your knees slightly wider than your hips. In order to stretch, lift your heels up and grip your toes with both arms. You must concentrate on relaxing your pelvic muscles as you perform this action, and you must hold it for 90 seconds.
5. Walk
The next sport that Mom can choose to engage in while breastfeeding is a simple walk. Spend 10 to 15 minutes walking around the house or apartment complex’s yard to complete this exercise.
Mom can invite her family and friends or bring her little child for a stroll. The best times to go for a walk are early in the morning or late in the day.

Another video you’ll like
Stay away from this food when dieting

Stock Footage Provided by Beachfront, taken from www.videvo.net
Enjoy watching and please leave a comment

#breastfeeding #workout

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Standing Exercises to Challenge your Core



As promised, today I am demonstrating how to strengthen your core in a different position. Wall plank is my go-to position for core activation in standing. Adding hip flexion to challenge the core stability increases the exercise intensity. I like to start slow to focus on the activation. I know some people go really fast but that is more for burning calories and uses more rectus Abdominis (for powerful movements) than transverse Abdominis (for core stability).

Pressing the abdomen against a Swiss ball while keeping the back straight activated the multifidi muscle of your back, which is also connected to the TA. It’s another great core exercise in standing. It’s an easier version of its quadruped or prone counter part that I went over in the previous video (check it out here:

Partial wall squats with Swiss ball challenges the core because the ball is an unstable surface.

Lastly, standing balance exercises are also great for core stabilization. You will realize you can maintain your balance more effectively if you engage your core muscles.

If you missed the supine core series, check it out here:

I am going over core stabilization in various positions. Next video will be core stabilization in the seated position!

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