Fitness and Wellbeing

Pilates

Having a C-Section – Tips to Recovery

Time – Remember a c-section is major surgery through the abdomen as such the body needs time to heal and recover.    Healing takes place gradually over a few months with the skin healing first.  So don’t be in a rush.   Help –  Accept offers of help from friends and […]

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10 minute intermediate/ advanced exercise

10 Min Intermittent / Advanced Core This week I want to work on a more intermittent to advanced core activation focus! So today I’m sharing this as a video but instead of just doing the exercises focus on the movement, breathing and core connection.  This way you’ll get the best […]

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Recovery Postnatal – Early Days

Postnatal  Recovery Exercises Please print out and put handy for when you’ve had your baby Ok so you’ve just had your baby and if you’re anything like me, surprised at how your tummy feels.  I know it’s not a nice term but in that immediate postnatal period there is nothing […]

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To Crunch or Not to Crunch and How to Move From Lying to Sitting

  This is one of the biggest questions often asked after having a baby OR  why do I have to go on and off my side when I want to lie down? So you’ve had your baby recently or a few months ago and you want to work your abs […]

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Help I feel stiff, what can I do?

Your body can become stiff and tight due to various factors. Tight muscles, Arthritis in your joints, Getting older, After injury and periods of immobility Sitting or standing for long periods, usually at work,   So what can I do?  Will Pilates help? It’s really important that you move your […]

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6 Exercises to Reduce Back Tightness.

Loosen Your Back It is a high probability that at some time during your pregnancy you will suffer from Low Back Pain.  This can have no specific cause or can be due to standing+ or equally sitting for a long period. Again in sitting the hip flexors tighten at the front […]

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Is it Ok To Stretch in Pregnancy

Contrary to popular myth and general fitpro education, most pregnant women are not at the mercy of destablizing pregnancy hormones that render ‘stretching’ a no-no…those with either first-hand experience of time in the trenches will testify a nice bit of bodywork is always well received and hardly ever contraindicated. By […]

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What Are the Pelvic Floor Muscles and Why do I Need to Work Them?

All the muscles of the pelvic floor work together to support the pelvic organs and to assist in bladder, bowel and sexual function and with trunk stability and mobility. Functions of the pelvic floor It upholds and cushions the organs within the pelvis and lower abdomen: urinary organs, digestive organs […]

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Are You Staying Active / Flexible Daily?

I have a 3 simple exercises and tips to enable you to stay active and flexible through your pregnancy and keep pain at bay. Sounds too good to be true, doesn’t it? It’s not. I’d like you to take action NOW, and grab a piece of paper.  Are you with me? […]

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Pelvic Girdle Pain – And Will A Belt Help?

Although women are often told that Pelvic Girdle Pain (PGP) is caused by their hormones, the up-to-date research shows that it is usually caused by a pelvic joint problem. PGP causes pain in any or all of the three pelvic joints. Often one joint becomes stiff and stops moving normally and this causes irritation in the other joints which have to compensate. As a result muscles may also be tight and painful. This normally responds successfully to treatment from an experienced manual therapist. The term “Pelvic Girdle Pain “ covers pain felt around the front and back of the pelvis area including posterior pelvic pain, sacroiliac pain, lumbopelvic pain and symphysis pubis pain at the front of the pelvis. Dysfunction in any of these areas can alter the way you walk, contributing to pain in the groin, inner thighs or abdominal muscles. You must listen to your body when choosing and performing activities.  Your body will let you know what it can cope with. Pregnancy increases the stress massively on the body, especially the pelvic area. The pelvis is made up of the 2 innominate bones (pelvic or hip bones) and sacrum joining them in the back. These bones are all joined by ligaments which potentially soften during the 3rd trimester to allow the pelvis to ready for birth.  The pelvis then relies on muscles more for support. These are often weakened due to the growing belly, changes in mechanics, pain and reduced endurance or stamina. Often what can seem easier earlier in the day can be hard work and painful later on. Again another reason to maintain exercise throughout pregnancy AND to listen to your body when performing activities and modify according to capabilities!! A belt supporting your pelvis can help with your daily activities.  The belt helps by providing compression of the pelvis, usually at the back although with symphysis pubis pain, anterior compression gives the best support. Belts are available from a few companies from Mothercare to NCT to JoJo MamanBebe and an exclusive one from Diane Lee (a Canadian Physiotherapist). Costs are from £12 to just over £100 with the more expensive belts potentially giving more support or being able to provide compression at the front or at the back! The other area that people often get pain is in the buttock, often due to a tight piriformis muscle which lies under the glut or buttock muscle.  Sciatica can also be experienced with a tight piriformis as the sciatic nerve lies under/ over it changes in peoples anatomies. Massage, stretches and glut strengthening can all help to reduce the piriformis. Finally stay active through the week.  Try to walk daily, reduce sitting and stay flexible.

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