Strengthening Exercises for Pregnant Women with Pelvic Pain

Pelvic Pain in Pregnancy can be pretty rotten. I experienced it for a while on my 2nd baby, but worked my way through it with some strengthening and stabilizing movements like these. 

 

Try to practice daily for best results. Take a look at the 7 - Week Online Prenatal Program for lots more detail to help you through your pregnancy and delivery. 

Please share & like if you find them useful!

Big love 

xx Helen xx

  

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Chatting all things miscarriage...

miscarriage and loss Sep 14, 2016

After I had my 2nd miscarriage in July 2016, I felt compelled to write about it here on NurtureMamas. It was then published on The Huffington Post and The M Word (Maïa Dunphy's successful blog). Since then I have received so many messages from amazing women.

Just recently I sat down with the wonderful Psychologist Allison Keating from bwell.ie to chat about all things miscarriage. It's a very frank discussion where I talk about my own experiences and Allison guides me through how to deal with the related emotions. Allison also gives advice on how to cope with loss.

Click here to get access.

If you find this useful, please share it with other ladies in your life, or contant me at [email protected].

Big love xxxx

  

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I've shooting pain in my backside which runs down my leg...help!

pain Sep 05, 2016

Ahhh you wake up in the morning after an interrupted night's sleep to find that you can barely move. You have shooting pain in your backside (one side in particular) and when you attempt to put weight on your leg, you shudder. Anything sound familiar Mama-To-Be? Sciatica...or more specifically, sciatic pain.

'Sciatica' is pain that radiates along the path of the sciatic nerve, which branches from your lower back through your hips and buttocks and down each leg. This causes inflammation, pain and often some numbness in the affected leg. Typically, sciatica affects only one side of your body.* Pregnancy doesn't 'cause' it but it can make it worse.

In pregnancy, as baby grows and we gain weight, the back is put under more pressure, the uterus often presses down onto the nerve, the posture is affected, and we have more fluid in the body. All combined can lead to a compression of the sciatic nerve, which is the largest nerve in the entire body, and inflammation, pain and numbness...

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Birthing Positions - does it really matter?

Uncategorized Aug 14, 2016

What do you think the following stats have in common?*

  • 23% less likely to have a forceps or vacuum-assisted delivery
  • 21% less likely to have an episiotomy
  • 54% less likely to have abnormal fetal heart rate patterns

These are the comparable statistics for women who birth in an upright position v non-upright positions. They are pretty blooming powerful stats right?! You are also more likely to have a shorter labour and less likely to have a c-section. So why, despite these benefits, do so many women opt to lie down on their back to give birth? 

Giving birth lying flat on a bed or in a lying down position is actually quite a modern trend. If you were around a few hundred years ago, then you would most likely be squatting, on your hands and knees, or sitting on some form of a birthing stool. Have a look below at some of the super cool carvings, sculptures, and drawings of women throughout history, giving birth. My favourite is the South Indian carving below...

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How to create THE most AWESOME birthing environment - and why you should care...

birth preparation Aug 07, 2016

The setting for birth can be the difference between a fulfilling and a traumatic childbirth experience*. Just take a moment to re-read that sentence and think about the impact of it...it's a pretty dramatic statement. When you consider all of the aspects pregnant women and their partners invest so heavily in, in terms of time, energy and money, virtually none of my clients spend a large amount of time considering the birthing environment, or how to influence it. And I can understand how a pregnant woman might feel they have little control or influence over their birth setting. But let's delve deeper into why the birth setting is so important and how you could potentially mold it.

In order for labour to progress smoothly, oxytocin must flourish. Oxytocin is a very shy hormone that only flourishes when the woman is calm, relaxed, not stressed and is experiencing no fear or anxiety. Fear and anxiety can interrupt the delicate hormonal...

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Miscarriage - a dirty little secret?

miscarriage and loss Aug 01, 2016

It all started in 2008. I got married the previous December, and then as expected our eyes turned towards starting a family. After a few months of trying, we got pregnant - hurrahh! The joy of seeing those 2 lines on that stick is just indescribable!

OMG, I'm going to be a mother...the realization started to sink in. With a due date now confirmed for March 2009, let the games begin! I bought the 'What To Expect When You're Expecting' book (the apps weren't around back then!), as you do on your first, and excitedly started to read each week's descriptions...trying not to read ahead...touching my stomach sweetly each week as my baby's size changed from fruit to fruit! My husband and I were so excited. I tried not to think about names just yet, but couldn't help scribbling down a few! I felt a bit nauseous, which I welcomed...ooh that's a good sign! And then I couldn't believe I started showing at about 10 weeks. I loved the little swelling at the base of my abdomen. I visualised...

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How keeping fit during pregnancy is powerful for Mama!

I know you might be feeling exhausted and exercise is the last thing you feel like doing. However, exercising during pregnancy will actually give you more energy and that's only the start of the benefits!

  • Combat tiredness - as we mentioned, exercising will give you more energy and will increase the circulation in your body, and also reduces swelling
  • Exercise helps with the dreaded constipation also, by decreasing the time it takes food to move through the large intestine. 
  • By exercising you are strengthening many of the muscles around your back, therefore preventing back pain which is something most pregnant women suffer from.
  • Studies also suggest that exercise helps your sleep patterns by improving the quality of your sleep. 
  • All exercise boosts your mood and allows those lovely endorphins to flow!
  • It will prepare you for childbirth, giving you greater endurance. Some studies show that a fitter mother is more likely to have a shorter labour.
  • If you'd...
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Georgina's inspiring Birth Story

birth stories Jul 02, 2016

Hear from the fabulous Georgina about how she used her Yoga positions to avoid interventions and an induction. It's such a wonderful story! Enjoy...

So I went for my regular check up on Wednesday and they weren't too happy so they sent me into hospital to check the fluid surrounding baby. I went into ER and they kept me overnight. In the morning I had a scan which revealed low amniotic fluid, so they decided to induce me. They broke my waters and contractions ensued. Baby's heartrate kept dropping when I had a contraction so they were continually monitoring baby and I had to stay on my left side glued to my bed...not ideal and most definitely not what I wanted after all my yoga! They took me off to the labour ward after 2 hours but the contractions weren't regular enough to be considered 'proper labour'. So they started talking about the oxytocin drip - oh no!

Armed with my Yoga knowledge, I knew if I could get up and do some of your super yoga moves, I could get my labour...

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Why would you bother with Yoga in Pregnancy?

prenatal yoga Jun 14, 2016

Good question!

This morning as I was working, I came across an interview Tracy Donegan did with Gail Tully from Spinning Babies (both wonderful ladies doing wonderful things). And I was so thrilled to hear the conversation very quickly turn to the awesomeness of Prenatal Yoga. Then Gail spoke this magnificent line:

Pregnancy Yoga is the new childbirth education

I squealed in delight shouting 'thank you'! I don't know who I was talking to?! So what did she mean by that? Well most ladies will come to me saying 'I've heard that yoga is good in pregnancy', or 'my doctor said it was good'. I'm just thrilled that this gorgeous lady is standing in front of me, not because it means dosh for me (you don't choose to become a yoga teacher if you want to be a millionaire!!!), but because she has just done the best thing she could possibly do for herself, her baby and her birthing experience. I don't say those words lightly. So why do the doctors and other professions think...

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Hey, my due date came and went…ehh, where’s my baby please?

birth preparation May 27, 2016

One Tuesday evening, I was teaching my prenatal yoga class to my amazing and gorgeous mamas to be. At the start of the class I go around and ask everyone how they are feeling. One of my mamas, let’s call her Sarah*, said “ohh I’m just achy and a bit irritated”. As soon as I hear those words, I think happy baby thoughts! Sarah was actually entering into early labour. I didn’t want to scare her, so we got on with the class, but I made sure I focused lots on my magic lunges and other perfect yoga poses which help to encourage baby down and naturally give baby a helping hand.  Sarah of course had her stunning little boy the next day in a beautiful birth.

For many other ladies though their due date comes and goes and they are left feeling frustrated and thinking “Eh, where’s my baby thanks”? After such a long wait, that estimated due date can sometimes be ingrained into our minds and the feeling of frustration can sometimes be...

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