The Importance of Good Posture during Pregnancy

During your Pregnancy it is crucial from the start that you try to develop and or maintain good posture.

Good posture is beneficial for both you and your baby. Here are some of the key benefits

• Gives baby more room to grow and move
• Reduces lower back, shoulder, neck and pelvis pain
• Increases recovery post birth
• Reduces diastasis recti-abdominal separation

Good posture increases the room your baby has to grow and develop. This puts less strain on you and you will carry your pregnancy far easier. Poor posture decreases the room which baby has to move and will cause excess tightening of some muscle groups causing posture to worsen. A good example of poor posture leading to less room is rounded shoulders and weak core muscles.

An Example of Good Posture in late Pregnancy 38 weeks with Twins

Poor posture will increase lower back and hip pain during pregnancy. Lower back pain can be caused by excessive lumber lordosis. This puts extra strain on the lower back muscles whilst weakening the gluteus (butt) muscles and over tightening the Quadriceps muscles (your thighs).

Excessive arching of the lower back as seen in the example will lead to lower back aches and pains. This posture will also increase premature diastasis recti-abdominal separation.

How will good posture increase my recovery post birth?
Once you have good posture your body is functioning correctly and you will have optimal muscle balance. Good muscle balance and strength increases recovery as poor posture in pregnancy generally worsens post birth, increasing the chances of injury and developing muscle aches and pains.

Diastasis recti- abdominal separation generally occurs during the 3rd tri-mester but in 2nd and multiple pregnancies it can occur earlier. If you continually sway your back and or stick your tummy out, this will put pressure on the weakened abdominal muscles earlier in the pregnancy causing premature separation.

What you need to do:-

You need to think about your posture daily and you need to make the changes to correct your own posture.

Good and Poor Posture at 21 weeks, which one are you? You can change it!

Have a look at yourself side on and then front on in a mirror and assess your posture.
Side View:
Your Cheekbones, shoulder and hip should line up in a vertical line
Do you feel balanced?
Are you placing more body weight towards your toes?
Have you got excessive lumber lordosis?

Front View:
Are your shoulders and hips parallel?
Is one hip or one shoulder higher than the other?
Are you standing with more weight on one leg?

If you need to correct any postural issues you need to address this asap and think about your posture frequently. You may even need a corrective exercise trainer or physio to help, especially if you already have aches and pains.The pregnancy programs that I sell on my website cover postural pregnancy exercises http://pregnancyexercise.co.nz

Make adjustments to your posture as your pregnancy progress's. Make changes daily and try to think about how you are standing and sitting.

Here are a few Good Posture tips:
Lift your chest up
Look forward
Imagine you are being pulled upwards from your head by a piece of string
Tilt your hips underneath you
Avoid sitting with crossed legs
Avoid standing on one hip or weight on one side
Avoid carrying small children on the same side

Good posture is good for you and great for your pregnancy

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Get to know your Babies Movements during your Pregnancy

As soon as you feel your baby’s first movements as exciting and amazing as it is try to consciously track its movements.

Get to know the times when you feel your baby move and where you feel the movements.
I have noticed through all my pregnancies that babies tend to move well and frequently for 2-3 days and then have a day or two when they rest.

If you know how and when your baby moves you will notice quickly if there has been less movement than normal, record it and let your L.M.C know quickly if you think something may be wrong.

Try to notice where you feel most of your babies movements note were and how they may be lying. I knew straight away when my 1st baby moved out of my pelvis and lay transverse and I also knew that my second baby was breech before the midwife knew.

It was also possible because I knew how they were both lying for me to turn them into the correct position.

Movements can be felt from as early as 14-15 weeks and as late as 23 weeks. How you feel your baby movements may differ each pregnancy. The amount of amniotic fluid and the placement of your placenta will affect how you feel and track your baby's movements. It is easier to feel movement’s earlier if your placenta is anterior and you have less fluid.

By tracking your baby's movements you will know your pregnancy and your baby!

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Latest Survey results: Percentage of Natural Births Versus C Sections

In my latest Survey I asked the question “What type of Birth did you have?”

I posed this question on my facebook page: Pregnancy Exercise October 2011
I was astounded by the response 2336 votes in 6 days; I was also very surprised by the results, yet they do seem to follow recent global survey results.

It’s a pity I couldn’t go through each individual vote to get an idea on which country everyone gave birth in.

Results Overall:
Vaginal deliveries
50% gave birth naturally (small percentage delivered at home- less than 1%)

A further 3% just required gas

16% had a vaginal delivery with drugs which included epidurals out of these 4.5% were induced.

Total vaginal deliveries 69%

C sections
31% had C sections of which:
24% Emergency Sections included 1.6% determined “failure to progress”
3.6% Elective
3.4% High Risk C sections including 1.5% due to Breech babies

It would be great if we could see the vaginal births rise up to 80% in total. I am sure with further education this is not too great a challenge. I believe far too many women believe that a natural birth is not possible without intervention yet looking at the results 1 in every 2 women do.

We can sometimes have far too many unnecessary interventions prior to labour and birth. We see women who are often rushed during their labours once in hospital and can be given time limits as to how long they have to push their baby out.

Hospitals do not want to see 24 hour + labours they need the rooms.

Women are starting to see and feel the benefits of exercise and staying healthy and strong during their pregnancies. The fitter you are helps you cope much better with the demands of any labour. This in itself can reduce the amount of intervention. With professionals now advising exercise during pregnancy this may help with statistics.

Medical interventions are needed in some cases at the end of the day we want a healthy baby delivered but do women really have to be subjected to endless drugs and machines whilst giving birth which in many cases are unnecessary.

I would love to hear all your views and thoughts on the results of my survey,

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13 weeks Pregnant the story so far

Low Immune system, DHA supplementaion, Constipation, Headaches, Low blood Pressure and Exercise!

I also forgot to mention nausa and tierdeness!

Almost into the 2nd Tri-mester so what am I most looking forward too?

Well I’m hoping to completely shake off the cold I have carried for 8-9 weeks. I have had bronchitis, 2 rounds of anti-biotics a cough and sinus headaches at least I have had minimal pregnancy sickness or tiredness. I am sure I have had fewer pregnancy symptoms with number 3 due to a new eating plan that I am following which I will blog separatly about.

Unfortunately we have to cope with a very low immune system during pregnancy. In pregnancy, immune system suppressing cells (called regulatory T cells) increase in number to protect the baby from attack by the mother's immune system. Because these cells are busy protecting the developing baby, pregnant women aren't able to curb off infections. This is why pregnant women are more prone to catching common illnesses’ but also potentially serious disease-causing bacteria, such as Listeria. This lower immune system didn’t bother me during my 1st pregnancy , I didn’t even notice! But with a toddler during number 2 and now 2 pre-schoolers during pregnancy number 3 bringing home every winter bug out there; there isn’t much chance of me staying cold free unfortunately.

I have had to take paracetomol and antibiotics which are apparently safe to consume during pregnancy at the time of me writing this although you only have a couple of anti-biotic options. Make sure if you do need to take a pain killer that you stay away from ibrufen/neurofen. Ibrufen/neurofen is an anti-inflammatory; they can bring on miscarriage and premature labour.

I have decided to take daily folic acid, vitamin C to boost my immune system and after all the latest research cod liver oil-DHA fatty acid Omega 3.

Research indicates that the two most beneficial omega-3s are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Although EPA and DHA naturally occur together and work together in the body, studies show that each fatty acid has unique benefits. EPA supports the heart, immune system, and inflammatory response. DHA supports the brain, eyes, and central nervous system which is why it is important for pregnant and lactating women. The essential Omega 3’s can be found in oily fish such as tuna and salmon. DHA can also help improve your babies’ immune system once born and with all the other benefits of this vital nutrient it seems silly to ignore.

The headaches I have been feeling although they feel like a sinus headache it seems strange that I documented strong headaches during weeks 12 and 13 in my diaries of my first 2 pregnancies so maybe the headaches are pregnancy related and not a new sinus infection? Headaches feeling like a migraine can be mild to severe during pregnancy and there is still no explanation or reason for them.

I am quite lucky during this pregnancy that I only felt a “bit off” during weeks 7-9. I go off coffee in these weeks and don’t feel like many foods I would normally eat. I am still off dates which I am normally addicted too. I call this phase “The Pregnancy Hangover” you feel hung-over everyday but have not enjoyed a night out or a drink prior to your sickness you can also feel like your butt is glued to the couch!

I have still managed to stay fairly active, not as much as I would have liked due to the coughs and colds. I didn’t really feel like exercising weeks 6-7 so I didn’t do anything during this time. Your body sometime just needs to rest, you are growing a baby and it is best you get use to listening to your body now.
I do find though that exercise during your 1st tri-mester has many benefits if you don’t feel too tired or nauseas- I will have a separate blog, photographs and videos for all the exercise I do and why during this pregnancy so you can follow.

Benefits of Exercise during the first 5-12 weeks:

1 Can set you up for the rest of your pregnancy: maintain a routine, get use to exercising at a slower pace and lower intensity and you can start to concentrate on specific pregnancy exercise and posture correction.

2 Can help with constipation which is a condition that is common due to the pregnancy hormone progesterone. Progesterone slows down the food process and your intestines get squished out of the way quite quickly making way early for your growing uterus.

3 Can help increase low blood pressure. Low blood pressure can be another early pregnancy symptom but tends to be more common from weeks 11-23. Exercise can help to increase low blood pressure which may stop you from feeling dizzy or lightheaded during the day. If you do suffer from low blood pressure I have also found that eating small amounts of food every 2 hours really helps.

Please comment, let me know where you are up to during your pregnancy or if you need further information on pregnancy exercise, nutrition or pregnancy symptoms. Follow me on facebook Pregnancy Exercise-link on this blog page and you can purchase your own pre or post natal exercise program designed by me from http://pregnancyexercise.co.nz

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Wrong diagnosis of Diastasis recti

I have been motivated to write yet another blog on this subject after the poor testing by a midwife on my client.

I’m not sure how many post natal women are aware of diastasis recti- abdominal separation.

Diastasis recti is a condition where the two right and left sides of the rectus abdominis (your "six-pack" muscle) spreads apart at the body's mid-line (the linea alba). Separation occurs in response to your uterus pushing against the abdominal wall and pregnancy hormones soften connective tissue. Separation can occur at any time in the last half of pregnancy but is most problematic after pregnancy when the abdominal wall is weak, when there is no longer a baby inside to aid support.

As separation occurs during late pregnancy women who give birth prematurely before 33 weeks may have minimal separation were as women who carry up to 40 weeks, carry a multi and are not aware of posture or the benefits of exercise can increase the separation during their pregnancy.
Many women aren’t aware of the separation occurring as you feel no symptoms or pain during pregnancy it is only when baby is out that many women start to suffer from lower back and hip pain or notice many months late that they can’t get rid of their post baby tummy.

My client had a 2nd emergency C section and after being recommended by her specialist to wear a surgical belt for 2 weeks post her midwife tested her separation at 3 weeks post operation and said she was fine. I had my doubts but my client was very happy so I didn’t want to disappoint her just yet.

It was the following week at 4 weeks post baby that I tested her. She had a 6-7 cm vertical gap and a 3 cm horizontal gap. Her midwife had completely misdiagnosed her separation, fortunately for my client she has me as her trainer so has now been recommend to do the correct exercises to re-hab her correctly and she should have minimal if any gap in 6 weeks.

If my client was not under a post natal specialist after the diagnosis from her midwife she had the right to assume that she could go back to any form of exercise and possible do exercises that can increase the separation.

Education and the correct testing of this condition is the key. If you exercise correctly and have good post natal posture then you can decrease your diastasis recti completely. If you do the wrong exercises such as planks and crunches, continually hold poor post natal posture, push a buggy with poor form and technique then you are setting yourself up to have lower back pain and a tummy that won’t go away. Along with a gap in your tummy that could still be there 5 years later.

I am not suggesting that all midwives wrongly diagnose this condition what I am saying is that your midwife or LMC needs to correctly assess if testing you for diastasis recti. If in doubt get checked by a professional or contact me for further advice on testing for separation

12 week post natal exercise programs which include exercises to decrease diastasis recti and correct poor post natal posture available on my website http://pregnancyexercise.co.nz

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When and How to Exercise Post a 'C' Section

It is crucial following a 'C' section that you allow your body to not only recovery from your pregnancy but also from abdominal surgery.

You have just had major surgery and depending on how your baby was delivered will affect your recovery.

If you elected or had to have an elected ‘C ‘ section your body has possibly not gone in to labour naturally so it can be a little harder preparing mentally for this and your body and baby may not be ready on the selected date of surgery.


If you have gone in to labour and then had to have and emergency C section your body responds better post as it had gone into labour naturally, you and your baby were ready. Your brain and body had registered that pregnancy was ending.

In the days that follow a ' C' you can be in minimal to quite a lot of pain. You need to take pain killers during the first 1-10 days.
You should not have increasing pain from  4-5 days post you should at this stage be able to get out of bed carefully and move around a little easier. This is normally when you are allowed to go home.

If you exercised during your pregnancy you are now at a huge advantage you will recover quicker and up to 80% quicker than women who didn't exercise during pregnancy.

To protect your tender areas you can use your upper body and leg strength to lift you up out of bed or a chair avoiding stretching the area where your stitches are.

The first exercise to do to promote recovery when you have minimal pain is to have a look at your tummy muscles and see if you can activate your transverse abdominal muscles this is a very simple activation exercise.

See if you can pull your belly button in towards your spine activating your T.V.A-transverse abdominal muscle and rectus abdominal, just gently, no quick and fast pull ins. Just see if you can do it slowly. Avoid trying to contract all the way in, just a little is all you need to do. You should feel no pain. You should not be activating any other muscle or tilting your pelvis underneath you.

If you do feel pain try the activation exercise 1-2 days later.
For more information on how to connect with your T.V.A muscles post birth go to http://positivelypregnant-mummytrainer.blogspot.co.nz/2012/07/how-to-activate-transverse-abdominal.html on this site

Try to do this early activation exercise each time you lift your baby up, when you change and carry them.

From 2-3 weeks post you should try to activate your tummy muscles as often as you can.
You should not feel any pain. At this stage you are ready to start a Post Natal Corrective exercise Program. Have a look at the very popular Birth2FitMum program that I sell on my website http://pregnancyexercise.co.nz 

Can I go for a Walk?
You may feel you are ready for a walk from days 10-14 post depending on the exercise you did prior to birth if you are still sore it may take another 7-10 days before you feel like steping out. It may even take another 4 weeks if you are unfit from lack of exercise or bed rest prior to giving birth.

Walking Post ‘C’ Section
Start with a small 10-15 minute walk by yourself, don't go with baby in the buggy just yet! Pushing baby in a buggy can add too much stress too soon to the delicate area as you need to try to control the buggy with your muscles especially going downhill. You can add the buggy from 4-5 weeks and starting off with a flat route can be best. 

This is a walking program that you can follow post:
Walk by yourself from day 12-21

Start with 10-15 minutes. If you feel ANY pain stop, try again in 2-3 days. If you have no pain you can repeat 48 hours later. Repeat the same walk time 3 times, each time leaving 48 hours between. If after the 3x 10-15 minute walks there is no pain you can increase your time by 5 minutes and then repeat the program.
Now you can walk 15 minutes every other day, do this 3 times. Again adding 5 minutes after every 3 walks of the same time.
Do this until you are walking 3-4 times a week for 45 minutes with no pain.

This walking program is just walking. It is not exercise and there is minimal effort required it is just a WALK.


Once you can walk pain free for 30 minutes 3-4 times a week you can try to push your baby in a buggy. If you are less than 8 weeks post take it easy and try to stay on the flat. It is a good idea if you can go with a friend so they can take over on the up and down-hills. It is hard to push your baby up-hill as this puts a huge strain on your core muscles and down-hill is just as hard as you have to try to stabilize your buggy with weak muscles. Try to avoid.

After 8 weeks you can increase your walking pace and intensity, don’t go out and walk fast for 45 minutes, you need to build slowly. Try 10 minutes at 70-75% Intensity -aerobic intensity exercise, you know you are exercising but you are not pushing yourself too hard- If this feels ok and you experience no pain try 20 minutes fast on your next walk and then try 30 minutes the following week.
You don’t need to walk hard on every walk, try to do 3 walks a week when you walk faster and at a higher intensity.

Remember everyone is different and recovers at different levels, if you are following my Birth2fitmum program you may feel like you can do more especially if you are sleeping! Listen to your body and use this as your guide, just like you did during your pregnancy

Strength Exercise over Cardio Post C section?
Your strength and rehabilitation exercises are more important than your cardio fitness post birth but its nice to be able to get out of the house and be pain free.

You should do a specific strengthening exercise program 3-4 times a week post a C section starting from 7-14 days post. If you can do this you would be back to full core strength within 14-20 weeks depending on when you started your abdominal separation and core strength. Test your post pregnancy abdominal muscle separation-diastasis recti here.http://positivelypregnant-mummytrainer.blogspot.co.nz/2012/06/diastasis-recti-self-test-post.html

A good program will decrease abdominal separation, increase core and glute strength and focus on postural muscle strengthening exercises.

The benefit of not pushing your baby out is that your pelvic floor muscles are probably ok! You still need to do your pelvic floor muscle exercises post birth as they help to activate your TVA's!

Please feel free to comment and ask further questions. This is just a short guide.

If you want to purchase your own specific and safe post pregnancy 12 week program please contact me for a FREE 2 week Trial Lorraine@pregnancyexercise.co.nz
Remember the golden rule. You need to check with your G.P or LMC before starting any exercise program.

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Mel B- Eating for England

Headlines today August 2nd is Melanie Brown aka Scary spice is “Eating for England” during her 3rd pregnancy.

Mel admits she has put on a whopping 64lbs which is 29kg. This is reported not to worry her as she knows she is active and will be able to get the extra pregnancy weight off.
http://tvnz.co.nz/entertainment-news/mel-b-eating-england-during-pregnancy-4336017

What are your thoughts on this?

Here are mine:
Firstly she has put on a lot of extra pregnancy weight and may have increased her chances of developing gestational diabetes with such rapid weight gains.
She may have also increased diastasis recti-abdominal separation and increased her chances of developing stretch marks. These are just 3 reasons why not to put on extra pregnancy weight.

I don’t think this is a good advert for other pregnant women. Although on the other hand we generally see the opposite of stars, so which is best? We need to see the middle ground more often as I know women are influenced by the stars.

Mel B may have also started off at a lower weight than most women and if she was underweight at the start of her pregnancy then she may have not packed on as many extra kilos as the recent article suggests?

Women have to remember that Mel B is normally active and will have lots of professional help after the birth of her baby. So although it will not be easy for Mel to lose the extra weight, she will have many helpers.

What do you think, has Mel B put on too much weight?

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3 Must do Exercises Post Pregnancy

Why is post pregnancy exercise so Important?
If you do not do corrective exercise post pregnancy then you have a very high chance of developing lower back and hip pain and you will find it almost impossible to correct diastasis-recti abdominal separation which happens during late pregnancy. You will also find it harder to lose your baby tummy.

After the birth of your baby you no longer have your baby inside to support you. You need to activate the muscles around your torso for support and sooner rather than later.
If you leave it for too long it becomes much harder to activate the weakened muscles. These muscles support you, you need them and you need them to be strong.

You cannot hold good posture with weak core muscles.
Poor posture alone is enough to increase back pain and stop you from seeing results around your mid-section. The exercises will also help with your post pregnancy posture.

Doing the exercises below and following the full 12 week post pregnancy exercise program could save you a fortune in physiotherapist and doctors’ fees!

Unless you have had a ‘C’ section you can start these exercises 4-5 days after giving birth. If you have had a ‘C’ section you can visit my website for more info or contact me Lorraine@pregnancyexercise.co.nz . I normally suggest to start exercising 3 weeks post a 'C' but activation of the T.V.A muscles is needed before that. I have more post natal exercise guides on my website: http://pregnancyexercise.co.nz

Exercise 1: Lower abdominal activation: 4 Point Kneeling

The 1st Exercise you need to do post pregnancy is Activate your T.V.A muscles-transverse abdominal.
The best way to activate the muscle is in this 4 point kneeling position:
Hands shoulder width apart and knees hip width, maintain neutral spine as in the photograph.
Now completely relax your tummy muscles, let them hang down but don’t relax your good posture so don’t sink into your shoulders. This position helps your brain activate the weakened muscles.
Next draw your belly button up-towards your spine, do this very slowly. Can you feel your tummy muscles working? You should feel and see your tummy lift up and feel your waist narrow slightly. Try to hold for 3-5 breaths then relax your tummy back down. Repeat this 3-5 times and do 2-3 times a day. You can do this exercise whilst you’re changing your baby on the floor or playing with them.

Don’t forget to think about your posture during the day, activate your T.V.A muscles every time you pick your baby up or carry them. More information on how to activate your T.V.A muscles: http://pregnancyexercise.co.nz/information/post-natal/how-soon-can-i-exercise

Side Leg Raises

Exercise to strengthen weak hip stabilizing muscles-Gluteus Medius
This exercise is simple to do however you need to get this exercise right so you target the weak muscle and don’t use the stronger dominant leg muscles -your quadriceps. It is best before commencing this exercise that you perform a leg stretch. I suggest a side lying quadriceps and I.T Band stretch. Stretching a dominant muscle puts that muscle to sleep for a short period so you can activate the weaker muscle a little easier.

Exercise: Lying on your side stretched out. Bottom leg underneath you is bent for support lift the top leg up, lifting it backwards slightly. Keep your hip bones vertical as you lift making sure you are activating your T.V.A, abdominal and oblique muscles to stabilize your spine. Place you hand on your glute muscle so you can feel the muscle activating. Don’t feel this exercise in your quads-the front of your legs. Lower down and repeat 8-10 times completing 2-3 sets. Don’t do more if you are using the wrong muscle group. With good form and technique less is better.

Hip Extension

Exercise will target Core muscles and glutes
Activate your T.V.A muscles, rectus abdominal and oblique’s. Place more of your body weight into your heels. Push through your heel and lift your hips up. Keep your hip bones level.
You should not drop your hip to one side, nor should you feel your hamstring muscles cramping or dominating the exercise. Lower back to the floor, you need to feel that you are using your glute-butt muscles
If you do feel the exercise in your hamstring muscle, stop and stretch

The 3 exercises above are just a sample of the exercises that are included in the Post Pregnancy 12 week Program that I offer on the website. The 12 week program is less than $4.20 a week and you can buy it on the site today http://pregnancyexercise.co.nz

Do the above exercises 3-4 times a week. This is just a brief guide so any comments or questions please post

If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P.
The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice; information is used as a guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

Lorraine has 20 years’ experience training pregnant and post natal women. She is a Personal Trainer and Corrective Exercise Specialist http://pregnancyexercise.co.nz email: lorraine@pregnancyexercise.co.nz

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Belly Belts? Should you wear Pregnancy Support Belts?

Let me tell you a little bit about my experience as a personal trainer and corrective exercise specialist.
During the 15 years I have trained pregnant and post natal females none of my clients have needed or required to use the pregnancy support belts.

What are they?

The belts are generally made of neoprene, a wide belt that fastens under your uterus.
The companies that sell these belts advertise that the belts offer support to your growing uterus, reduce back and hip pain along with decreasing diastasis recti-abdominal separation post pregnancy.
Belts can be bought off the internet and are known by many names such as belly belts, my smiley belt and pregnancy belts.
Physiotherapists and midwives can and will recommend the usage of the support belts.

What professionals should be doing is educating pregnant women on the importance of good posture and maintaining an exercise program. Prevention is a much better option.

Do you need to wear a belt?

You shouldn’t need to wear support belts during your pregnancy but if you have poor posture, have a job that requires a lot of time on your feet, have gained excess pregnancy weight, a multiple pregnancy, have had previous hip and back pain then these factors may require you to use a support. These factors however should not determine the use of the support belts.

Advised to wear a belt?

If you have to wear a pregnancy support belt then your midwife or physiotherapist should advise you to also do corrective exercise and avoid positions that increase your pain. There are many articles on my site http://pregnancyexercise.co.nz about the benefits of good pregnancy posture and the correct exercise to do.

You should NOT wear the belts for more than a couple of hours a day. This is due to the fact that your body will start to rely on the belt for support not your muscles with prolonged use. You are switching off your core muscles and you could weaken the muscles further with prolonged over-use of the belts.
If you do have to wear one LIMIT the time wearing the belt and do your exercises to prevent the condition from getting worse. Long term use of the support belts can deactivate your muscles this could make your back and hip pain worse!

Poor Posture and weak abdominal muscles can reduce how efficiently you carry the weight of your uterus. The strain of a big baby, a multiple pregnancy and excessive weight gain during pregnancy can increase hip instability and abdominal separation.
If muscles are weak and overstretched they can no longer do the job that they are supposed to do which is support you. So another support is required, a belt!

What can I do to Prevent wearing the Support Belts?

It is extremely important during your pregnancy that you perform exercises that will engage the hip stabilizing muscles your glutes. The gluteus maximus and gluteus medius muscles must remain strong during pregnancy to reduce excess pelvic instability. Pelvis instability causes many problems such as SPD-Symphsis pubis dysfunction, Sciatic pain, Hip and lower back pain: The blog I wrote in a previous post explains more on lower back and hip pain associated with pelvis instability: http://positivelypregnant-mummytrainer.blogspot.com/2011/06/are-you-suffering-from-hip-and-lower.html

Why Is Corrective Pregnancy Exercise so Important?

If you exercise correctly with exercises that target your glutes and activate your core muscles with stabilizing exercises such as lunges, ballerinas and one leg hip hitches (NOT CRUNCHES or PLANKS) you should not have to wear the belts.
Try to avoid needing a belt by following a pregnancy exercise program and adopting good posture.

My Pregnancy Programs include all the exercise and advice you need to exercise safely and reduce back and hip pain during your pregnancy:http://pregnancyexercise.co.nz/services/alias

If you have any questions about this article please comment or Post on facebook: http://www.facebook.com/pregnancyexercise

Visit my website; http://pregnancyexercise.co.nz Email: Lorraine@pregnancyexercise.co.nz

If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P
The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice the information is used as guidelines. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

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The 10 Things you Need to Do Post Pregnancy

1 Activate your Lower Abdominal and Pelvic Floor Muscles
If you do not activate your T.V.A – Transverse abdominal muscle soon after giving birth and the weeks following it is much harder to activate these main core postural muscles. Meaning it will be harder to get rid of your pregnancy tummy and can increase diastasis recti-abdominal separation

2 Eat Food to increase Recovery from your pregnancy, labour and birth and to breastfeed
If you eat protein rich foods they will help you recover post birth, especially after traumatic births and ‘C’ sections. Protein re-builds cells and repairs muscle tissue so will help your body repair quickly. Try to have protein at each meal and snack. Try protein rich foods such as nuts, eggs and tuna.

3 Hydrate to rid the body of waste fluids and assist with breast milk production
Increase your fluids, it will assist your body getting rid of all the waste fluid post pregnancy and will help in the production of breast milk.

4 Posture: It has to be Good!
Look at your Posture, do it now. Poor post natal posture will lead to lower back, hip and knee aches and pains. It will also reduce how effectively you can activate your core muscles. Poor posture will also lead to increased diastasis recti. Have a look at this link for more information on post natal exercise, posture and diastasis recti:http://pregnancyexercise.co.nz/information/post-natal/post-natal-exercise

Poor Post Pregnancy Posture: Sway back

5 Rest
Simple enough but if you do not rest you will not recover and you certainly will not see any results from an exercise program. Rest every day even if it is just for 20 minutes.

6 Sleep
If you can get 6 hours + in a 24 hour period post pregnancy then you should be able to manage looking after a new born, yourself and exercising moderately. This dos depend on the individual though, everyone is different.
Avoid going to bed late and try to get back to sleep quickly after breastfeeding. Make sure you stay warm whilst nursing during the night and if you can lie down and relax during night-time feeds do so.This will help you fall asleep quicker.

7 Exercise
Post pregnancy exercise is crucial for recovery, it is a must. If you do not do post pregnancy exercises you are more likely to suffer from back pain and diastasis recti-abdominal separation.Exercise will help you get back to your pre-pregnancy shape.

8 Don’t try on your pre pregnancy clothes
If you are bothered by your post pregnancy shape, don’t try on your clothes. Remember you have just had a baby, it has taken 9 months for your body to change so don’t expect to get your jeans on just yet! Although for some it is very possible.

9 Stress
Try to relax during the day and enjoy your baby, if they can’t sleep during the day don’t worry put them in a buggy, put your I-pod on and go for a walk. Looking after two? Take them for a walk to the park. At night it is a little harder.
The more you are relaxed, the more your baby will be. If you are stressed you may retain your extra pregnancy weight for longer.

10 Enjoy being a mum
Sounds easy? I didn’t enjoy being a mum first time but second time I loved it. Yes there are many ups and downs but do what you can and be instinctive you can sometimes read too much. Do what you feel is right

Need a Post pregnancy exercise program? Have a look at my 12 week post natal exercise program it includes 12 weeks of exercise, 12 weeks of articles and many exercise descriptions. If you want to avoid and reduce lower back pain, ddecrease your diastais recti and get your pre pregnancy shape back then you can start this program as soon as 5-7 days post baby http://pregnancyexercise.co.nz/services/positively-pregnant-2



If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice; information is used as a guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.
Lorraine has 20 years’ experience training pregnant and post natal women. She is a Personal Trainer and Corrective Exercise Specialist http://pregnancyexercise.co.nz email: lorraine@pregnancyexercise.co.nz

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Are You Suffering from Hip and Lower Back pain During Your Pregnancy?

You could have a Pelvic Instability.

This can be avoided and also addressed with specific pregnancy and post natal exercises. You do not need to be suffering from this condition during your pregnancy. It is avoidable!

What is Pelvic Instability?
Also known as SPD (symphysis pubic dysfunction), pelvic girdle pain, diastasis symphysis pain
Pelvis instability can be extremely painful or just mildly frustrating. It happens more commonly during pregnancy and post pregnancy due to the pregnancy hormones Progesterone and Relaxin.
These 2 hormones soften and loosen ligaments. This loosening of the ligaments needs to happen during pregnancy so you can give birth as it widens your hips. This is how the problems arise.
You have 2 joints in your pelvis. The Sacroiliac Joint in the centre of your pelvis and at the bottom of the pelvis is your Symphysis Pubis Joint. Muscles and Ligaments cross these joints.

Your pregnancy hormones cause the ligaments to loosen which makes them longer and weaker it also make the joints become unstable in your pelvis.
A small amount of movement is ok but too much movement causes increased pelvis instability which then leads to aches and pain.
Instability in the sacroiliac joint or the symphysis pubic joint can cause either SPD, sciatic pain or both. You can feel a number of pains and symptoms associated with Pelvis Instability:-

• Pain at the symphsis pubis joint- can feel like a hot poker type of pain
• Pain in the groin which radiates into your adductors (inner thigh muscles)
• Pain whilst walking and you can start to waddle during your 2nd Tri-mester
• Increased pain standing on one leg
• Pain and aches around your hip and lower back

Is this Avoidable and how can I avoid this?
With corrective exercise and good pregnancy posture you can help minimize pelvic instability.

Increased Pelvic instability is caused by weaknesses in your gluteus maximus and gluteus medius muscles; these are your hip stabilizing muscles. Many women suffer from weak ‘glute’ muscles as we just don’t use them! We sit down on them for long periods, have poor posture and adopt standing and seated positions along with carrying young children incorrectly which all increase muscle imbalances!

If you can increase the strength in these 2 muscle groups it will reduce the chances of developing lower back and hip pains associated with pelvic instabilities during your pregnancy and beyond. Strengthening the muscles at any stage during your pregnancy will be of great benefit. These exercises should also be performed post pregnancy to avoid pelvic instability post birth.

I advise and program the corrective exercises you should be doing during your pregnancy and beyond in the on-line Pregnancy and Post Natal exercise programs that I sell on-line at http://pregnancyexercise.co.nz

Here are a some examples of exercises and stretches you need to do to reduce and prevent hip and lower back pain and discomfort:-

Stretch: I.T Band(illiotibial band)/ T.F.L (Tensor fasciae latae)/Quadriceps- These muscle groups are normally dominant and need to be stretched prior to strengthening the gluteus medius muscle to increase activation in the weakened muscle:

Side Lying leg lift:
Strengthens Gluteus Medius performed properly this is a great exercise. It is important that you feel the correct muscle engage and you don’t dominate the exercise using your quadriceps muscles (thigh muscles) Keep your pelvis vertival, avoid leaning back, try to keep your body straight. Take the leg back slightly placing your hand on the muscle you are trying to activate (gluteus medius). Do 2-3 sets of 8-10 lifts

Ballerina’s: Exercise to increase functional hip stability, increases gluteus medius and gluteus maximus strength. This is an advanced exercise and not done during the first stages of re-hab

Swiss ball glute Bridge: Increases glute strength do this during your 1st and 2nd Tri-mesters you should not feel this exercise in your lower back . Concentrate on pushing through your heels to engage your muscles correctly. Aim to do 2-3 sets of 10 reps

I have a full program guide and exercise description of these exercises and many more on my face book page:Pregnancy Exercise and all these exercises are included in the Pregnancy Exercise Programs available at http://pregnancyexercise.co.nz

Poor Gluteus medius activation

If you have pain then you need to avoid lunges and walking until you have good muscle activation and hip control or avoid these exercises until post pregnancy. You still need to do the hip stabilizing exercises post birth before a walking program commences.
Exercise you can still do and enjoy with pelvic instability and discomfort that will not increase pain are cycling and swimming and you can do re-habilitation exercises 3-5 times a week along with a specific pregnancy or post natal exercise program

Positions that should be avoided:-

• Sitting with crossed legs-this increases a muscle imbalance and a weakness in the gluteus medius muscle
• Standing on one hip- again increases hip separation
• Carrying young children on one hip-as above-try to carry in the centre of your body and if you have to carry on one hip try to make sure that your hip bones are level
• Sleeping with no pillow support in-between your knees -read my article on sleeping positions during pregnancy for the best sleeping position to avoid hip instability: http://pregnancyexercise.co.nz/information/pregnancy/better-sleeping-positions-for-pregnancy

Purchase a Pre & Post Natal Exclusive Video Link For Just $9.99nz
A 20min exercise video that shows you the exercise program you need to follow to reducle lower back and hip pain pre and post pregnancy:
http://pregnancyexercise.co.nz/services/exercise-video-reduce-lower-back-and-hip-pain

Pre and Post Pregnancy Exercise Programs are also available to purchase from my website.

If you have any questions about this article please comment or Post on facebook:http://www.facebook.com/pregnancyexercise
Visit my website; http://pregnancyexercise.co.nz Email:Lorraine@pregnancyexercise.co.nz

If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice the information is used as guidelines. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

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Low Iron Levels and Constipation during Pregnancy

Why this happens and what can you do to avoid these 2 symptoms.


2 Common Symptoms during pregnancy are low iron levels and constipation, and unfortunately suffering from low iron and supplementing to improve iron levels can make constipation worse!

Low Iron (fe) your ferritin levels
Ferritin is a protein in your body that stores iron.
An average women's diet in the developed world will provide approx. 12mg of iron a day of which 14-20% is absorbed. During your pregnancy you may need up to 30mg of iron a day. Both you and your baby now require more iron due to the extra blood volume needed to support your pregnancy and to help develop and grow your baby.
Iron is essential for making hemoglobin, ferritin is the protein in red blood cells that carries oxygen to cells. During pregnancy, the amount of blood in your body increases, you have almost 50 per cent more than usual. You need more iron to make hemoglobin for the additional blood that is now required during your pregnancy. Extra iron is required for your growing baby and placenta.

It is quite normal through the 1st half of your pregnancy not to need to supplement your diet with iron. However if you are a vegetarian, athlete or have been diagnosed with low iron levels in the past then you should get your iron levels tested more frequently and make sure your L.M.C knows about your circumstances. Ask them to test you more regularly.
If you are continuously tired, feel week and dizzy, have a more noticeably increase in heart-rate (not just pregnancy related) or have continued dark rings around your eyes then your iron levels could be low. If you think you are low in this mineral talk to your L.M.C don’t just take supplements without a blood test confirming an iron deficiency.

You can increase your daily iron intake by consuming more of the following:

● Red Meat - This is by far the best option for increasing your iron levels
● Dark Chicken meat
● Apricots
● Pine nuts
● Sunflower and pumpkin seeds

During my second pregnancy I was eating red meat 5-6 times a week!
Meat sources of iron are Known as Heme Iron this iron is more readily absorbed into your blood-stream than Nonheme Iron which is found in non-animal based foods. Too much wheat in your diet which contains phytates and lecithin’s can also reduce the absorption of the minerals iron, magnesium and calcium. Phytates block the absorption of these vital minerals.
During your pregnancy you need to change your diet to increase your daily iron intake increase red meat, reduce wheat intake and if you include a vitamin C food such as capsicums, oranges, kiwi fruit and grapefruit with your meals this will help assist the absorption of iron.

If you think you will be more prone to developing low iron levels have more frequent blood tests. I always insisted on at least 2 extra blood tests during my pregnancies. Get to know your iron levels, know the numbers this way you will know as exactly which end of the scale you are at:
Normal Ranges:-
Ferritin: 20-160 ug/1 ( I have been as low as 9 for ferritin)
Iron: 10-30 umol/1 ( I have been as low as 12 on this)

If diagnosed with low ferritin level and you have to supplement with iron try different brands, some brands cause less constipation than others. The liquid formulas usually work the best. When supplementing try to ensure that you go to the toilet daily, maintain exercise, good hydration and healthy eating which can all reduce the chance of you becoming constipated.

Constipation
A common symptom of pregnancy is constipation. This condition can happen quite quickly and you may start to suffer from this from around 8 weeks.
Factors contributing to this symptom are the pregnancy hormone progesterone which causes your food to pass more slowly through your intestines. Your internal organs move up and to the left of your body making room for your growing uterus but less room for your intestines. Iron supplements can also increase constipation.

Exercise, staying active and hydrated can help reduce this uncomfortable pregnancy condition.

I found that exercising daily really helped me especially walking and running along with my addiction to one cup of coffee a day.

If you are constipated for 1-2 days eat foods that may help alleviate, prunes and kiwi fruit are probably the best. If this doesn’t help along with exercise you may need a supplement there are many brands on the market ‘phloe’ is popular, this is crushed kiwi fruit powder in a tablet and it is great for bowel health and keeping you regular, but you can ask your local chemist to advise. If you are still constipated after 3-4 days then you will have to see your G.P. Try to avoid this with good nutrition, hydration and exercise. This condition can be very uncomfortable, painful and dangerous; you can end up in hospital try to avoid it by doing what you can to prevent it!



If you have any questions about this article please comment or Post on facebook: http://www.facebook.com/pregnancyexercise

Visit my website; http://pregnancyexercise.co.nz Email: Lorraine@pregnancyexercise.co.nz

If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P
The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice the information is used as guidelines. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.

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Can I Run During Pregnancy?

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How much Weight Should I put on During my Pregnancy?

This is one of the most frequently asked questions I get asked from many clients and customers

So what is the answer?
Well on average a women who exercises during her pregnancy can expect to put on anything from 8-16kg. A women who is not active or exercising may put on anything from 12-30kg which is quite a big difference.

Weight gain is varied
Now each women is different and each pregnancy is different. Some women like myself may only gain 1-2 kg in the first 20 weeks were as other women can put on an extra 5kg in the first few weeks!
If you have a very fast weight gain it will generally be fluid you can not increase fat stores this quickly. Some women can experience rapid fluid increases in the 1st or 3rd Tri-mester unfortunately there is nothing you can do about this. It is just how your body is coping with your pregnancy your body lays down fluid to protect itself during stressful times also food intolerance's can increase during pregnancy which may also increase fluid levels.

Reducing Extra Pregnancy Weight
You need to put on weight during a pregnancy you are growing a baby!Your boobs, baby, increased blood volume, increased fluids (amniotic) all weigh! And can be anything from 8-10kg so you have to expect this gain at least (unless you started off above your normal weight). If it bothers you your increasing weight don't get on the scales and put away your jeans!

There is no need however to put on extra weight it just makes your pregnancy harder to carry, can increase discomfort and increase aches and pains.
Maintain a healthy pregnancy weight by exercising moderately and eating healthy. Stay away from sugar and white, high glycemic carbohydrates, instead try to increase your vegetables protein and fat.

Any questions please comment
Visit http://pregnancyexercise.co.nz/ for more info on pregnancy and post natal exercise and for pregnancy exercise programs that you can do at home.

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What Exercise should I do during my pregnancy?

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The 10 things you Absolutly need to know about Exercise during Pregnancy

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Tips on How to Improve Your babies Position in your Uterus

Optimal Baby position or OFP optimal fetal position

The best position for your baby to be delivered is an anterior position. This is with your baby's head down with its back facing towards your belly button. You do not want your baby to be breech (head up), transverse (lying sideways) or Posterior (lying with their spine facing yours).

There are many exercises you can do to get your baby in the optimum position. You can address how you sit, sleep and relax to achieve this optimal position which is the best for labour and birth. OFP will reduce the need for  medical interventions

We have covered the pregnancy exercises in your  specific training programs - Squats (deep squats when baby is in the right position), hip bridges and lower back stretches are all good for baby's position.The specific exercises will help maintain and achieve OFP

To Improve or Maintain OFP you can think about these points during the day

You need to keep your hips open so your baby's head can drop into your pelvis, your baby needs to remain anterior facing. This is what you can do to help.

·         Do not sit with your legs crossed

·         Do not sit back and slouch in a chair

·         Do not lie on your couch with your feet up

·         Don’t sleep on your back

·         Avoid long car journeys

Instead try:-

Have your knees lower than your hips at all times

Keep your body-weight forward when seated. When you are sitting, turn a chair the wrong way round and lean forward from your hips. Try this at your desk, in meetings or out at a cafes with friends.

Watching the T.V at night? Lean over a Swiss ball or onto a bean bag or do pregnancy yoga stretches or your birthing exercises.

Sleep on your side, make sure you have a pillow under your knee

If you would like to trial a 4 week pregnancy exercise program or a 2 weeks post pregnancy exercise program contact me on my website

More Pregnancy and Post Natal Advice http://pregnancyexercise.co.nz

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A Guide to how much Exercise during Pregnancy

A short guide to how much exercise should you do when pregnant?

This completely depends on your previous exercise levels, current pregnancy fitness, if you are working, if it’s your 2nd or 3rd pregnancy, if you are carrying more than one baby and your current medical health.

As a guide aim to exercise 4 times a week I recommend 2 weekly specific strength/gym programs and 2 weekly Cardio sessions. If you are working full or part time or it is your 2nd pregnancy then you may not have the time to fit in any more exercise sessions.

If you have exercised daily previous to your pregnancy, you have no medical or pregnancy complications and this is your 1st pregnancy then you may want to and have the time to exercise daily. This is absolutely fine, remember you are not pushing yourself when you exercise pregnant and you should never feel exhausted after a session. If you are tired take a day off.

From 32-34 weeks aim for 2 rest days and from 36 weeks have up to 3 days rest each week.

See my website for more information

http://pregnancyexercise.co.nz

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