Fitness and Wellbeing

Posts Tagged pregnancy exercise

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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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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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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Posture Changes in Pregnancy

Pregnancy can create many aches and pains.  Often these are due to static postures or posture changes due to the changing body accommodating your growing baby. Static Postures Standing or sitting for moderate to long periods always have an effect on posture.  When you are pregnant then the additional postural […]

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