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Pidi Talk

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February 14, 2008

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Pidi Talk

  1. 1. Fast Tracks to Fitness
  2. 2. MY INTENTIONS FOR YOU ARE: TO EMPOWER YOU TO HELP YOU TO MAKE SMART APPRECIATE THE CHOICES ABOUT SPECIAL NEEDS OF A EXERCISING POST-NATAL BODY
  3. 3. Impact of Labour and Delivery Possible areas of Results: tears, “trauma”: diastasis, motor control dysfunctions (loss of abdominal wall, pubic coordinated muscle symphysis, pelvis, activity) pelvic floor
  4. 4. THE POST-NATAL BODY TRUE OR FALSE: Hormones that cause ligament laxity during pregnancy and delivery are gone immediately after your baby starts breastfeeding.
  5. 5. BE NICE TO YOUR JOINTS
  6. 6. THE POST-NATAL BODY true or false quiz Abdominal conditioning should begin at 6 weeks post-natal. Crunches are THE best exercises for flattening and strengthening the abs. Full thickness diastasis recti tears may require surgical repair.
  7. 7. TRUE OR FALSE? A DIASTASIS IS A FORM OF ABDOMINAL HERNIA.
  8. 8. TRUE OR FALSE DIASTASIS RECTI CAN BE HELPED WITH TRANSVERSUS ABDOMINUS MUSCLE TRAINING?
  9. 9. I have a diastasis, what do I do (or NOT do)? • learn to recruit your transversus first and early on • avoid stomach lengthening yoga poses (ie.upward dog, cobra etc) and situps, or even mini-crunches • avoid lifting or carrying heavy objects • avoid lying backwards over a physio ball • roll to your side to sit up from lying down
  10. 10. PELVIC FLOOR MYTH VS. FACT ? PELVIC FLOOR MUSCLES ARE IMPORTANT IN STABILIZATION OF THE PELVIS AND LOWER BACK. STRESS URINARY INCONTINENCE IS A NORMAL OCCURRENCE AFTER HAVING MORE THAN ONE CHILD. NOTHING CAN BE DONE TO PREVENT OR CORRECT LOSS OF BLADDER CONTROL. WHEN YOU HAVE A C-SECTION, YOU WON’T NEED TO WORRY ABOUT RETRAINING THE PELVIC FLOOR MUSCLES.
  11. 11. TAKE SOME READING MATERIAL regarding bowel movements, take tips from the boys... don’t rush or strain! you may need to support the perineum
  12. 12. Things you can do Even if it feels as though nothing happens, contract the “floor” gently (10-20% MVC) and hold for as long as possible, building endurance to 30-40 seconds, also add strong holds-“the knack” for coughing, sneezing, laughing , jumping on a trampoline ;-)
  13. 13. In your training program, record how long you can hold & how many reps and count how many quick “flicks” you can do before the muscle tires Stop when tired, don’t overdo! Avoid practicing while urinating... Use reminders, like dots posted around the house, to practice 3-6 times a day.
  14. 14. research has shown that using mental imagery helps reconnect with pelvic floor muscles after delivery. can picture an elevator ascending many floors can picture two rings tightening can picture laces being pulled up into the abdomin followed by the PF
  15. 15. IF YOU WANT TO KNOW MORE “I LAUGHED SO HARD I PEED MY PANTS. A WOMAN’S ESSENTIAL GUIDE FOR IMPROVED BLADDER CONTROL” BY KELLY BERZUK (OF THE INCONTINENCE AND PELVIC PAIN CLINIC, MANITOBA, CANADA). “WOMEN’S WATERWORKS” BY DR. PAULINE CHIARELLI “POST-PARTUM HEALTH FOR MOMS”-A 7 HOUR CLASS TAUGHT OVER ONE OR TWO DAYS BY SUE SHALANSKI, EMAIL SUE_PHYSIO@MAC.COM TO BE ADDED TO THE NEXT CLASS LIST.
  16. 16. WHY BOTHER WITH EXERCISE... Mental health- endorphins are the feel good chemicals that create “runner’s high”= lowered pain Increased circulation Increased muscle mass may cushion joints
  17. 17. STICK TO YOUR ABC’S ALIGN- CHECK YOUR POSITION BEFORE YOU BEGIN AND FREQUENTLY DURING ACTIVITIES BREATHE- VISUALIZE THE TRIANGLE OF SUPPORT CORE- ENGAGE YOUR DEEP POSTURAL MUSCLES TO SUPPORT YOUR SPINE AND PELVIS (THEN GO AHEAD AND MOVE!)
  18. 18. What happened to my body? • increased cervical, thoracic and lumbar curves • rounded shoulders • hyperextended knees • pronated feet
  19. 19. Tips for aligning: Widen your sitz bones, relax your ribcage Imagine a guywire from your pubic bone to the top of your head- feel “lifted”
  20. 20. THE TRANSVERSUS ABDOMINUS IS OUR INTERNAL GIRDLE
  21. 21. A BEAUTIFUL “TA” CONTRACTION FLATTENS THE BELLY
  22. 22. A “good” exercise...
  23. 23. Key concept to master
  24. 24. Fitting Fitness In Be active all day long Rise and sweat Streamline the process
  25. 25. WHEN YOUR MOTIVATION IS LOW... Look at your priorities- where is YOUR wellbeing on the list Set goals make it personal-
  26. 26. THE BARE NECESSITIES Cardio Strengthening Stretching Body Mechanics
  27. 27. SIMPLE DAY PLAN CARDIO STRETCH DAY 1- FOCUS IS ON INCREASING HEART RATE , LEVEL OF EXERTION 5-7 NOTE: EVEN SHORT SESSIONS (20 MIN.) THAT INVOLVE SOME INTERVALS (30 SEC.) CAN BOOST CARDIO FITNESS AND OVERALL CALORIES BURNT
  28. 28. How hard am I working?
  29. 29. A SIMPLE PLAN STRENGTHEN RESTORE STRETCH CARDIO DAY 2- YOU GO GIRL, BUILD SOME MUSCLE, IT STOKES THE FIRE OF YOUR METABOLISM AND IT MAY WARD OFF OSTEOPOROSIS AND FEELINGS OF WIMPY- NESS DO 6-10 EXERCISES
  30. 30. Need help? Take this list to a personal trainer- like TLC Fitness (Tina Currie, 815-3552) and let them teach you how to reform your body
  31. 31. Streeeeeeeeetch Key groups of muscles a mom should stretch: thighs- quadriceps and hamstrings back and neck muscles hip flexors chest- pectoralis major/minor
  32. 32. Obliques (above) Hamstrings (at side)
  33. 33. Restoration • Relaxing yoga in supported poses and held for long periods is good for the mind and those tired muscles. • Three to try...
  34. 34. TEXT
  35. 35. HOW YOU DO ANYTHING... IS HOW YOU DO EVERYTHING
  36. 36. MIND YOUR BODY MECHANICS! YOUR BACK WILL THANK YOU

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