For many of us a massage may only seem like a luxury, but when you are pregnant it often becomes a necessity. But still many people put it off until the last minute. While research shows that massage therapy can help women to have shorter more comfortable labors and quicker recoveries, a one-time session will not bring about the same benefits as multiple sessions throughout your pregnancy.
It is difficult to maintain balance during pregnancy. It seems like if it is not your hormones it is your ligaments. Massage can help to maintain posture, hormone levels and fluid levels in the body. It also can help to keep your organs functioning better.
While there are massage therapists that prefer to not work during the 1st trimester, there is no evidence to support that it should be avoided. But even with that caveat many women may not want to be massaged during this time. Frequent urination, morning sickness, breast tenderness and dizziness may make a full hour session uncomfortable. Your therapist can work with you to create a shorter session designed for stress and fatigue relief. Massage in the first trimester may also allow you a time to focus on yourself at the start of this new journey.
Massage during the second trimester is like “preventative maintenance” for what is to come. Your morning sickness is probably over, but your body is just beginning to shift. Massage can help to encourage deeper breathing and help alleviate back pain. You may find that constipation and/or heartburn are becoming an issue during this time. Massage can also help improve digestion.
During the third trimester massage will help to prepare the body for labor. It will help alleviate the pain caused by joint separation or ligament pain. Stress levels rise during the third trimester as it finally sinks in that you will have the baby and soon. Massage can help you relax and as in the first trimester give you time to focus on just yourself.
If you have a doula she will most likely perform some sort of labor massage to help with pain management and stress. If you do not have a doula taking a series of childbirth education classes and/or a workshop in labor massage for couples might not be a bad idea.
Massage therapy can be a wonderful compliment to a healthy pregnancy. If you have any questions about whether massage during pregnancy is appropriate for you, ask your birth care provider.
Janet Brown, LMT is the owner of Integrative Health Massage Therapy. She is the mother of a wonderful little boy who is her inspiration for her work. She is trained in pregnancy and fertility massage. She offers workshops in Pain Management for Labor and Infant Massage Classes.
http://jbrownlmt.bravehost.com
Monday, March 3, 2008
Saturday, March 1, 2008
Zen Mama Classes Starting
New Zen Mama Pre-Natal Yoga Classes will be starting in March in Bethesda!
For more information go to http://www.fitindc.com/zen_mama.php
If you would like to start a class in your neighborhood, please email us at info@fitindc.com.
For more information go to http://www.fitindc.com/zen_mama.php
If you would like to start a class in your neighborhood, please email us at info@fitindc.com.
Saturday, February 23, 2008
Pre-natal Exercise Benefits for Baby
Rest assured, you will not be the only one benefi ting from your exercise routine. Your baby will, of course, be benefiting too.
Dr. Clapp also studied the effects of prenatal exercise on babies and found that expectant mothers who exercise have “tougher” babies. The stresses of late pregnancy and labor do not produce as many warning signs in the babies of exercising mothers. They are also lighter and leaner, with no signs of growth retardation. “Exercising” babies have also shown that they respond better to
their environments after birth, and are more likely to develop a selfsoothing
instinct, perhaps hastening a baby’s ability to sleep through the night.
Pregnancy and motherhood are life-changing events that are filled with highs and lows, good days and bad days. By exercising during pregnancy, expectant women can
begin the new chapter in their lives with optimism and a sense of doing what is best for themselves and for their babies. With such an auspicious beginning, the best is yet to come!
Dr. Clapp also studied the effects of prenatal exercise on babies and found that expectant mothers who exercise have “tougher” babies. The stresses of late pregnancy and labor do not produce as many warning signs in the babies of exercising mothers. They are also lighter and leaner, with no signs of growth retardation. “Exercising” babies have also shown that they respond better to
their environments after birth, and are more likely to develop a selfsoothing
instinct, perhaps hastening a baby’s ability to sleep through the night.
Pregnancy and motherhood are life-changing events that are filled with highs and lows, good days and bad days. By exercising during pregnancy, expectant women can
begin the new chapter in their lives with optimism and a sense of doing what is best for themselves and for their babies. With such an auspicious beginning, the best is yet to come!
Saturday, February 2, 2008
Pre-natal Exercise Benefits for Mom
We all have known women who have complained about aches and pains they experienced during their pregnancies. Although pregnancy requires the female body to undergo
major physical changes, regular and sustained exercise is the secret to alleviating many of the discomforts and health conditions that accompany a pregnancy.
Women who exercise throughout the nine months are able to maintain and often improve their cardiovascular fi tness levels, as well as increase muscular strength and endurance. Balance, coordination and posture are problems for most pregnant women. However, women who exercise tend to experience these problems to a lesser degree than their non-exercising counterparts.
Maternal weight gain and fat accumulation is also reduced in exercising women. Studies conducted by Dr. James F. Clapp III, a leading authority on the effects of
exercise on pregnancy, have shown that pregnant women who exercise at least three hours per week over the duration of their pregnancies gain an average of eight pounds
less, and their body fat percentages increase three percent less than nonexercising
women. The end result is that, through exercise, women can maintain a leaner appearance while pregnant—a boost to most expectant mothers’ body image!
Pregnant women often complain of having problems with varicose veins, back pain, leg cramps, swelling, constipation, nausea,insomnia, anxiety, depression and incontinence. Imagine a pregnancy free of such discomforts! Exercise can help. In fact, exercising helps to reduce the incidence of pregnancy-induced hypertension and
gestational diabetes, too.
Women who continue regular weight-bearing exercise throughout their pregnancy tend to have easier,shorter and less complicated labors. Dr. Clapp’s studies have shown that exercising women have a 35 percent decrease in the need for pain relief during labor, a 55 percent decrease in the need for an episiotomy and a 50 percent decrease in the need to induce labor. Also, among women who have vaginal births, the length
of labor was shorter.
Exercising women also tend to have more positive attitudes, higher energy levels and lower incidences of colds and flu. Plus, most of these women are able to return to their prepregnancy weight within a year.
It is important to note that women are more likely to achieve the above benefits if they are able to continue their exercise program throughout the duration of their
pregnancy.
major physical changes, regular and sustained exercise is the secret to alleviating many of the discomforts and health conditions that accompany a pregnancy.
Women who exercise throughout the nine months are able to maintain and often improve their cardiovascular fi tness levels, as well as increase muscular strength and endurance. Balance, coordination and posture are problems for most pregnant women. However, women who exercise tend to experience these problems to a lesser degree than their non-exercising counterparts.
Maternal weight gain and fat accumulation is also reduced in exercising women. Studies conducted by Dr. James F. Clapp III, a leading authority on the effects of
exercise on pregnancy, have shown that pregnant women who exercise at least three hours per week over the duration of their pregnancies gain an average of eight pounds
less, and their body fat percentages increase three percent less than nonexercising
women. The end result is that, through exercise, women can maintain a leaner appearance while pregnant—a boost to most expectant mothers’ body image!
Pregnant women often complain of having problems with varicose veins, back pain, leg cramps, swelling, constipation, nausea,insomnia, anxiety, depression and incontinence. Imagine a pregnancy free of such discomforts! Exercise can help. In fact, exercising helps to reduce the incidence of pregnancy-induced hypertension and
gestational diabetes, too.
Women who continue regular weight-bearing exercise throughout their pregnancy tend to have easier,shorter and less complicated labors. Dr. Clapp’s studies have shown that exercising women have a 35 percent decrease in the need for pain relief during labor, a 55 percent decrease in the need for an episiotomy and a 50 percent decrease in the need to induce labor. Also, among women who have vaginal births, the length
of labor was shorter.
Exercising women also tend to have more positive attitudes, higher energy levels and lower incidences of colds and flu. Plus, most of these women are able to return to their prepregnancy weight within a year.
It is important to note that women are more likely to achieve the above benefits if they are able to continue their exercise program throughout the duration of their
pregnancy.
Thursday, January 31, 2008
How Often Should I Exercise?
In order to take advantage of all of the benefi ts that prenatal exercise can bestow, it is important to make exercise a regular part of your life. Aerobic activity should be performed three to six days per week, while strength training should be done two to three days per week.
However, remember that your rest days are just as important. You need to give yourself one day off each week from aerobic activity, no matter how great you are feeling. This will prevent fatigue. Also, you should perform your strength training exercises on non-consecutive days. For example, if you do a full body workout on Monday, you should not repeat these exercises until Wednesday. If you only do upper
body exercises on Monday, you can do lower body exercises on Tuesday.
Stretching can (and should)be done every day.
You will also want to practice the concept of “rest/activity cycling” when one hour of quiet time is set aside for every hour of exercise performed in one day. This also helps prevent fatigue.
However, remember that your rest days are just as important. You need to give yourself one day off each week from aerobic activity, no matter how great you are feeling. This will prevent fatigue. Also, you should perform your strength training exercises on non-consecutive days. For example, if you do a full body workout on Monday, you should not repeat these exercises until Wednesday. If you only do upper
body exercises on Monday, you can do lower body exercises on Tuesday.
Stretching can (and should)be done every day.
You will also want to practice the concept of “rest/activity cycling” when one hour of quiet time is set aside for every hour of exercise performed in one day. This also helps prevent fatigue.
Thursday, January 24, 2008
What If I Have Never Exercised Before?
Don’t worry too much if you haven’t exercised much before becoming pregnant. As long as you have your doctor’s consent, even women completely unfamiliar with exercise can start an appropriate program after becoming pregnant. The first step is to
find one aerobic activity you enjoy doing. Walking,either outside or indoors on the
treadmill, is always a good place to start. Other activities include swimming,indoor or outdoor cycling,stair climbing, low impact aerobics or using an elliptical machine.
By choosing one main activity and one back-up activity, boredom from a regular routine will become less of a factor. Your back-up activity can also be used as a substitute if your main activity becomes uncomfortable later into your pregnancy.
Once you have chosen your exercise activities, remember to do not too much too soon. For the first week, begin with 15-20 minutes per day. As you become more comfortable, add five minutes each week until you are doing at least 30 minutes each day.
Actually, aerobic activity is only one-third of the exercise equation. Strength training is also important. You will want to perform strengthening exercises for all of the major muscle groups of your body, focusing especially on the abdominal, hip and pelvic muscles since these will be used primarily during labor and delivery.
The final, but very important, part of any workout equation is stretching. Many people do not view stretching as integral to their workout regimens, and will stretch
only if they have time. When you come to the end of your workout, stretch all of the muscle groups that you have used. You will reduce soreness, increase fl exibility and help prevent future injuries. For more stress reduction and focus on flexibility,
try incorporating a prenatal yoga class into your routine once or twice a week.
find one aerobic activity you enjoy doing. Walking,either outside or indoors on the
treadmill, is always a good place to start. Other activities include swimming,indoor or outdoor cycling,stair climbing, low impact aerobics or using an elliptical machine.
By choosing one main activity and one back-up activity, boredom from a regular routine will become less of a factor. Your back-up activity can also be used as a substitute if your main activity becomes uncomfortable later into your pregnancy.
Once you have chosen your exercise activities, remember to do not too much too soon. For the first week, begin with 15-20 minutes per day. As you become more comfortable, add five minutes each week until you are doing at least 30 minutes each day.
Actually, aerobic activity is only one-third of the exercise equation. Strength training is also important. You will want to perform strengthening exercises for all of the major muscle groups of your body, focusing especially on the abdominal, hip and pelvic muscles since these will be used primarily during labor and delivery.
The final, but very important, part of any workout equation is stretching. Many people do not view stretching as integral to their workout regimens, and will stretch
only if they have time. When you come to the end of your workout, stretch all of the muscle groups that you have used. You will reduce soreness, increase fl exibility and help prevent future injuries. For more stress reduction and focus on flexibility,
try incorporating a prenatal yoga class into your routine once or twice a week.
Monday, January 7, 2008
Who Should Exercise?
The Centers for Disease Control and Prevention, along with the American College of Sports Medicine,recommend that 30 minutes or more of moderate exercise should be performed on most, if not all, days of the week. The American College of Obstetrics and Gynecologists suggest that pregnant women also adopt this recommendation. However,consulting your physician before performing any exercise is very important. Even for those women on bed rest during pregnancy, performing low impact upper body, abdominal and pelvic exercises is often permissible. Your physician will let you know if you have conditions that would contraindicate exercise.
Some of these include:
• Heart disease
• Lung disease
• An incompetent cervix (i.e., the cervix is too weak to remain closed during pregnancy)
• Carrying multiple babies that may be delivered early
• Persistent second or third trimester bleeding
• Placenta previa (a condition caused by the placenta covering the cervix)
• Premature labor during the current pregnancy
• Ruptured membranes
• Pregnancy-induced hypertension
If none of the above apply to you, get ready to begin exercising!
Some of these include:
• Heart disease
• Lung disease
• An incompetent cervix (i.e., the cervix is too weak to remain closed during pregnancy)
• Carrying multiple babies that may be delivered early
• Persistent second or third trimester bleeding
• Placenta previa (a condition caused by the placenta covering the cervix)
• Premature labor during the current pregnancy
• Ruptured membranes
• Pregnancy-induced hypertension
If none of the above apply to you, get ready to begin exercising!
http://www.fitindc.com/hot_mama.php
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