Many congratulations on your newest addition! No doubt your whole body is feeling awesome but rather exhausted, stiff, and full of tension in those early days after having baby.
Below are 5 things you can do to ease the discomfort. If you are still experiencing pain from a section or from your vaginal delivery, simply focus on the breathing exercise and those parts that bring you joy and no pain!
1. Belly Breathing – place two hands onto your belly and inhale fully and deeply so that your hands lift up gently, and breathe out long and slow. On the exhale, ensure you fully squeeze out every last bit of air, and draw the belly inwards. Breathe like this with the eyes closed for 5 minutes.
2. Engage and release your pelvic floor muscles. Take a breath in to start and as you exhale, contract the muscles, inhale to relax. You can do this alongside the Belly Breathing, and they can be done right after the day you give birth. It...
In part 1 of our discussion about the Pelvic Floor, we talked about the anatomy and what exactly the Pelvic Floor is. We discussed its role and detailed what could happen if you have weakness or injury to the pelvic floor, and I gave you suggestions on what to do to strengthen it. So if you haven't read Part 1 yet, you can catch it here.
In part 2 of this blog, we'll go into more detail about what to do in those first few days after having baby, how to heal the pelvic floor post-delivery, and when you can recommence exercise.
What to do in those first few days after having baby:
After you have had a vaginal delivery, your body is tired, your pelvic floor muscles have been stretched and you need to do one very important thing...REST! 2-3 days of full rest is extremely important to help your body begin the recovery and healing process. Some bruising and slight tearing or laceration to the vagina and surrounding tissues can be pretty normal. You will most likely feel...
One of my gorgeous pregnant ladies in class once said to me "I don't need to worry about doing pelvic floor exercises now cause I'm having a section, right?"
There is this myth that Pregnant Women don't need to get their pelvic floor in order before, or during pregnancy, just after the main event. Couple this with the common 'preggo stance' of an overarching low back, where you stick your belly out in front and backside behind, you are setting yourself up for abdo-pelvic-back disaster once baby arrives!
My lovely lady was also carrying twins, so I'll tell you what I told her:
First off, let's talk anatomy - what is the 'pelvic floor'?
It is a large hammock of muscles which run from the tail bone at the back to the pubic bone at the front. There are two layers of muscles which are intertwined around and within each other. They control each of the 3 openings in women, and two in men. The pelvic floor muscles also serve as a passageway for baby during a vaginal delivery. To keep the...
Ok, it's 5 months since you've had your gorgeous little one, but you feel your belly is still looking pregnant. I'm not talking about the natural excess weight that we all put on during pregnancy, but instead, this is a noticeable belly 'pooch' that is not in line with the rest of your body. You may also have accompanied back pain, and, or some mild incontinence when you laugh or sneeze. What is going on? Is this normal after having a baby?
The answer is NO, but it's extremely common. What you are actually dealing with here is a separation of the abdominal muscles which happen during pregnancy, the 6-pack muscles (Rectus Abdominis), which runs the whole length of the abdomen, from the middle of the ribcage through to the pubic bone. In pregnancy, particularly at the latter stages, the muscles are designed to stretch from the pressure of the growing baby. For many women, within the first 3 months they naturally knit back together, but for so many other women, they don't....
Last week we took the kids off to Paris for a Disneyland adventure! We had never been before, we are not Disney heads and really did not know what to expect! I had joined this incredible Facebook group which was a big help for tips and suggestions.
Off we flew with Aer Lingus to Paris on Monday morning, 3 kids in tow. It was really straightforward and thankfully Nico was a legend on his first flight. We got a private taxi transfer straight to the hotel, which I had prearranged and would definitely recommend with young kiddies. We stayed in the Newport Bay Hotel on site. There are 4 hotels on the 'campus' and if I was staying with little kids, I would most definitely advise staying in one of them for ease. You also get early entry to the park, which is a definite bonus when it comes to queuing. The main parks open at 10am to the public, but we could get in from 8.30am. We did that for a couple of mornings and it most definitely paid off. You also get Fast Passes on your hotel...
I was reading an article recently by the fabulous Gail Tully, from Spinning Babies, and I had an 'aha' moment! More than 7 years ago while I was in labour with my 2nd son, I remember sitting on the edge of the bed, with my feet towards the floor. I kept arching my back and leaning backward during a few contractions, over about 30 minutes, just before he was born. I never really 'got' why I did that until now!
When I read the article...I'll explain it now in a second...I thought to myself, 'jeepers, I wonder if that what I was doing before Sebastian arrived'.
Gail's article was about Walcher’s Position. This can help to engage (engagement means the widest part of the baby’s head has dipped below the entrance to the pelvis (the brim)) a baby that is still high and hasn't entered the pelvis yet. The baby may be stuck at the brim or inlet (entrance) of the pelvis, and needs help to engage. Getting into Walcher's position, and staying there during...
Ah, lovely hormones! You are probably sick to the teeth hearing about hormones during your pregnancy. They seem to be the answer to all our ails...morning sickness...hormones; constipation...hormones; pelvic pain...hormones! However, what if I told you that understanding the role of hormones during your labour and birth can have a profound impact on your birthing experience. That's a pretty bold statement! So let's delve right in and discover how to make your labour smoother, and your birth easier.
There are 3 main hormones involved in the labour journey and they are oxytocin, adrenalin, and your endorphins.
The hormone of love! Oxytocin is a magic hormone and plays a crucial role in the birthing journey. In birth, oxytocin production increases as labour progresses, but interestingly it is also released during sexual activity, male & female orgasm, breastfeeding, and is also responsible for uterine contractions, and protects against postpartum hemorrhage. So it...
On Sunday 25th March, I was blessed to deliver my third baby, a beautiful boy, into this world. I'm delighted to let you know that I had, once again, an active, short and kick a*s rockstar birth! It was fast and intense at times...so let me share my experience with you:)
On the days leading up to Nico's labour, I had been keeping myself really calm, happy and active. On the Saturday, I went for a lovely long walk, getting myself up a few gentle hills! That night, I went to bed after my nightly bath, super relaxed, and at 2am I woke up with a start! I jumped out of bed as my waters had started to release...but only a little bit. After a quick trip to the loo, pretty much immediately, some very mild contractions started, along with a bit of a 'show'.
Excitedly, I knew that the journey was starting, so I popped back into bed to get as much rest as I could. The surges were there, but were really mild and I nodded off every now and then. I...
Such a sexy topic!!! But one that affects many Pregnant Women, particularly at the end of pregnancy. Popping your legs up against the wall is really effective at helping to reduce the fluid build-up which happens during the day. You might need lots of pillows or cushions under the hips, shoulders, and head to make it comfortable for you, and remember, if at any point, you feel uncomfortable or dizzy, immediately roll to the side. Follow my advice in the video.
If you find lying on your back even for one minute is not an option for you, any amount of raising your legs up will be beneficial, so sitting more upright on the bed or couch with pillows under the legs, will also help.
It's also a lovely short exercise to do if you are not pregnant and if you have been on your feet or sitting at a desk for a lot of the day.
The lighting in the video is a little dark, but functions great!
Please do like and share xxx
Helen Plass is a Pre & Postnatal Fitness...
As I approach my own third birth, my mind drifts back to the amazing interview I did with the incredible Dr. Sarah Buckley, during the Pregnancy Wellness & Empowering Birth Online Summit.
If you haven't heard of her before, Dr. Sarah Buckley is a world-renowned author of the internationally best-selling book Gentle Birth, Gentle Mothering, and in the summit, she discusses how our hormones are programmed to enable us to have an empowering birth but also to instinctively care for and love our new little baby...among many other amazing benefits.
Sarah wrote an ebook (which I'd highly recommend you all read), and the opening line is: "Giving birth in ecstasy: this is our birthright and our body's intent". I asked her to explain what she meant by this. She started off by talking about how an ecstatic birth is 'Mother Nature's superb design' - it's hardwired into all mammals. Really, what follows is mindblowing. Sarah talks about how the orchestration of hormones during birth...