How to Carry A Baby Post Pregnancy

Why standing with poor posture whilst carrying a baby increases lower back pain and prevents diastasis recti from healing?

 

Me and my 3rd Daughter Beau

 

As a corrective exercise specialist and personal trainer I assess clients posture frequently. I do this by testing muscle length so I can see which muscles are long and weak or short and tight. The way we sit, stand, play and pregnancy effects our posture. If we continue to hold poor posture because of weakened core muscles it will cause problems. Poor posture and weak muscles generally equates to muscles aches and pain!

What we need to do

I try to stand level and balanced as often as I can when I'm holding my children. I know how standing on one hip and swaying forward leading from my abdominal muscles can cause back problems and prevent abdominal muscles from healing pre and post pregnancy.
I do know though as a busy mum myself just how hard it actually is to maintain good postural habits throughout the day. This is why I suggest that you aim to change a little each day and by doing this it will eventually start to make a difference.

Don't Sway your back sticking your stomach muscles forward 

You can do correct exercises post pregnancy but if you continually hold your baby with your stomach muscles pushing forward then your abdominal separation (diastasis recti: self test) caused by your pregnancy wont heal and you may even make it worse!
Have a think about what you are doing when you are standing with this poor posture: it stretches and puts strain on already weakened abdominal muscles and connective tissue potentially separating them further. You wont see the results you really want unless you change your posture and carrying technique.

Avoid Hip Hitching

If you continually stand on one hip whilst carrying baby or small children then you will weaken one side of your body whilst tightening the other causing asymmetrical imbalances. This can cause pain in your lower back, hip, knees and even shoulders!

You may even hold both these poor postures, standing on one hip and pushing your hips forward! You need to change this.

Pre and Post Natal Hormones

The pregnancy hormones relaxin and progesterone that weaken muscles and ligaments during pregnancy so that your body can adapt to a pregnancy are mostly to blame along with a growing uterus and baby!
Pregnancy hormones are still in your system 4-6 months post birth. It is these hormones that can accelerate muscle pain caused from poor posture. You may have been pain free before your pregnancy but now poor posture, muscle imbalances and pre and post pregnancy diastasis recti can cause pain. For more on Correct Posture: Click here

Try these corrective exercises:

Activate your transverse abdominal muscle (TVA) and pelvic floor muscles whilst you are lifting, changing and carrying your children. To make sure you can activate this important muscle correctly have a look at my video guide: TVA- Activate Correctly .

Stand as often as you can with your hip bones level. Place your hands on your pelvis to see if you can feel when your hips are level and see how the feel when they are not.

   Do specific exercises post birth but also make sure you think about the above points and by doing both you should recover quicker, have less pain and heal your diastasis recti!

Follow the above video and correct how you carry your babies from newborn to toddler.

 For a 12 week Post Pregnancy Exercise Program which covers ALL your post pregnancy exercise. Visit my website http://pregnancyexercise.co.nz

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Running During Pregnancy

Can you do it, is it ok and is it safe?

Yes it is, you can run during your Pregnancy. You just have to follow a few guidelines and get to know your pregnant body.

This is by far one of the most common questions I get asked and even though it has now been proven that running is most definitely safe to do during a pregnancy. If you do choose to run during your pregnancy then you will probably have to put up with many strange looks and people telling you that you shouldn’t be doing it!

Just a couple of months ago my client at 26 weeks was running on the treadmill at the gym and another personal trainer and his client came up to me concerned that there was a pregnant women running on the treadmill. They were hoping I would walk up to her and tell her to walk but instead they got a lecture off me telling them how safe it is to run during pregnancy and the benefits of it!

It is only when someone may want to take running up for the first time that running is not advised but nor is any another new sport. So if you haven’t ran before you were pregnant then don’t start during your pregnancy. If however you are a regular runner and have just found out that you are pregnant then you don’t need to stop unless you have any medical complications or your LMC advises otherwise.  All you have to do to run safely during your pregnancy is listen to your body and make adjustments to you training routine.

Running during a pregnancy will not increase the chance of miscarriage, approx. 1 in 4 pregnancies will miscarry and there are many un-explained reasons for this, running does not increase this risk. You will also not over heat whilst running especially if you are running outside. Dress for the weather and run in the shade or at cooler times  in the early morning or evening during the summer months.

Let’s have a look at heart-rates first, many years ago in the eighties (1985) a study came out that women should not exercise above 140 beats per minute this has now been changed.  It was an overly cautious set of recommendations presented by the American College of Obstetricians and Gynaecologists, which suggested, among other things, that pregnant women keep their exercise intensity below a heart rate of 140 beats per minute.

This study has now been criticized for a lack of scientific evidence and for failing to differentiate between sedentary and physically fit women; the guidelines were modified in 1994 and again in 2002. The most recent guidelines (2008) from the Department of Health and Human Services Physical Activity Guidelines for Americans don't use heart rate as a measure of intensity. For intensity guidelines during pregnancy have a look at my youtube video: http://youtu.be/mjyE9I5sU6U 

Women who are fit and healthy as soon as they find out that they are pregnant their daily heart rate can increase by 10+ beats a minute almost overnight. If a pregnant women is exercising at a moderate intensity (aerobic) her heart rate can easily get above 140 beats per minute. If women stuck to the lower heart rate zones advised in 1985 some women wouldn’t even feel that they had exercised therefore reducing the benefits of cardio-vascular exercise. When I checked my running heart-rate during all 3 of my pregnancies it would generally be between 150-160 bpm.

There are many benefits to exercising during a pregnancy and you can read my 10 favourites here
One of the main benefits of cardio vascular fitness is that it improves blood flow,  a more efficient blood supply to mum also passes on to baby, a rich supply of healthy blood cells carrying vital nutrients.

What do you have to change when you are running during a pregnancy?

Time/Duration:

Now that you are pregnant your body is working up to 30% harder than before and it happens almost as soon as you see that positive pregnancy test. Last week’s 60minute runs are now the equivalent of 80 minutes. You need to reduce the duration of your runs by 10-20% and this percentage will increase during the pregnancy.

Pregnancy tiredness during the first Tri-mester is tough and running for periods longer than 50-60minutes may increase this fatigue so if you notice you are more tired after a 60min run just go for 35-45 min run instead and see how you feel after that. Everyone is different and each woman will start their pregnancy at a different fitness level. This is why it is important to listen to YOUR body and use that as a true guide.

Breast Changes:

 All women are different and breast size can change quite dramatically for some women during the first Tri-Mester. Breasts may also become heavier and quite painful, this in itself can stop a regular runner from continuing to run during her pregnancy.

Make sure you wear a very good supportive bra, wear two if you need to, along with a running vest over the top for extra support.

Hormones:

There are two pregnancy hormones which make muscle tendons and ligaments lengthen and weaken pre and post pregnancy these hormones are Progesterone and Relaxin. Relaxin is released in large doses from 20+ and 30+ weeks. This can make you more prone to injury as you are more likely to ‘go over’ on your ankle joints. I think it is best to avoid off road running from the start and be careful when you run downhill, try to think about your posture and watch your step! Carry your mobile with you at all times.

Perform one leg balance and core exercises at home or at the gym to increase your ankle stability and correct any muscular imbalances.  My on-line Pregnancy Exercise Program includes these types of exercises and address's correct pregnancy posture. A good physiotherapist or personal trainer should be able to assess your biomechanics during your pregnancy and prescribe the correct exercise’s to keep you running and be free of pain during your pregnancy. Pregnancy Posture

Round ligament pain (RLP):

RLP can increase from weeks 9-13 and again from weeks 18-25 it may be at its worse, running may increase this type of pain and discomfort, and you will need to manage this. If it is quite painful when you are running walk instead or change to a different exercise for a few weeks. I found that swimming would make it worse but run/walking and cycling was fine, avoid twisting movements, strength exercises can help ease RLP.

Baby’s Position:

From 20+ weeks baby’s position may cause you some discomfort. When I ran with my first she would often position herself with her head close to my lower right oblique causing a dull ache, some days I couldn’t run but on  other days when she had moved I would feel fine.

Your baby is completely supported by the amniotic fluid surrounding them, they are not getting bounced about! In fact it is believed you may even rock them to sleep. When running starts to feel uncomfortable then that is the time to stop.

Rest weeks:
I found that from weeks 10-12 and weeks 21-24 would be a little more challenging. During these weeks my runs felt more cardio-vascular challenging most probably due to all the changes that were occurring, the growth and demands of a growing baby.

Listen to your body,  if you feel more tired on some weeks take it easier,  reduce the duration of your runs, swap a run for a stationary bike ride or take a complete week off. Try to have one week off exercise every 8-10 weeks during your pregnancy.

Let your LMC know that you are running during your pregnancy as it’s a good idea to have extra blood tests to check your iron levels. I would get blood tests at the start of each pregnancy, 13wks, 24weeks then again at 30/32.  Your iron requirements increase during a pregnancy and exercise will demand even more. If you have any bleeding or cramps stop running and seek medical advice.

Strength Exercise

Keep on top of your stability and strength exercises as mentioned before. You are more prone to injury and you must maintain good biomechanics to have a pain free pregnancy. If you are not sure about what exercises to do and include have a look at the pregnancy program on my website as it includes exercises to maintain hip stability and strength.

Diet:
Make sure you eat adequate amounts of protein, fat and vegetables and you drink enough water. You need to drink at least 2 litres of water a day during a pregnancy more if you are exercising. If you eat well it will ensure you and your baby are getting the vital nutrients that are required and you will recover from your exercise.

I ran during all 3 of my pregnancies, listening to my body allowed me to enjoy running pregnant. With my first I was very fit and at 16 weeks I could still run 4 times a week for 40-50mins along with swimming and strength training. I continued to run/walk up until 36 weeks I felt great. Every time I had tried to walk up until this point (36 weeks) walking actually felt harder and more awkward on my body, jogging was much easier and natural for my body.

My second pregnancy I ran until 24/25 weeks and then swam and with my third I just ran until 20/21 weeks as I didn’t have the fitness base and was just too busy with my other two children. I concentrated on strength exercises for the rest of this pregnancy!

Enjoy running during your Pregnancy, any questions please post and visit my website for more great articles on pre and post pregnancy health and fitness and exercise programs for your pregnancy. http://pregnancyexercise.co.nz

Lorraine Scapens is a pre and post natal health and exercise specialist and has more than 20 years’ experience. She has created http://pregnancyexercise.co.nz  and http://turningbaby.com.  Mum to 3 young girls Lorraine lives in Auckland NZ .

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Fit, Fab and Almost 40!

Post Pregnancy Fitness Goals

9 years ago I celebrated my 30^th birthday and had just qualified for the ‘World Triathlon Championships’ Queenstown 2003. This time 9 years ago I was 3 months out from the biggest race in my life. A training session mid-week would be a 40km TT bike followed by a 16km hilly run.  Now many years later and 5 months out from turning 40 I can just about manage a 20min run. I used to be able to run a 19min 5km off a 20km Bike and complete a Half Ironman!

Now wait a minute Lorraine are you complaining? No, I’m definitely not. My body has gone through 4 pregnancies and 3 births in just four and a half years. The time I had to train back then is now time spent with my kids and on my business, my priorities have definitely changed.  Triathlon training was once my number 1 priority.

You can’t be too hard on yourself post pregnancy. Sometimes we find it all too easy to forget what our bodies have been through and that we are still recovering.  It takes 2 years alone to recover from sleep deprivation never mind your pregnancy.

Many of us should and need to set fitness goals, achieving a goal gives a huge sense of personal achievement and can also make the journey of losing post baby weight and getting your pre baby shape back a little easier. It is also something and maybe the only thing you do for yourself!

My original goals were to have my children at school and get back into triathlon before I turned 40, that’s not going to happen but I don’t mind. The goal I am now setting myself however is to be able to run 10km and feel strong for my birthday now that should be achievable.

 

It’s best to set a main goal then to set several targets. By setting yourself small stepping stones you achieve things along the way helping to increase motivation.  Goals must be achievable if they are not then you will only set yourself up for failure and that does no one any good. It is also better for you if the goal is not centered around weight and body shape. I know as a mum I don't feel happy if I have a 'muffin top' but I try not to focus on losing weight , instead I focus on fitness and healthy eating and in turn I get rid of the 'muffin top'. Set goals such as running a 5km, Cycling for 60 minutes, perform 20 full press ups etc. Take the focus away from weight loss and you are much more likely to reach your goal and be happy with your shape.

The path to your fitness goal(s) is now not as straight forward as it was prior to you becoming a mum. The journey will be full of ups and downs; you now have to take in to account breast-feeding, sleepless nights, sick children and fluctuating hormones. All this can affect your training routine and how your body recovers and adapts to exercise.  Some weeks are better than others; I have learnt to let things go and ‘go with the flow’. This can be very difficult especially so for first time mums as they may think that things will never get any better/easier and that they won’t be able to exercise ever again! Now you may not be able to exercise like you once did but you will eventually find the time, you will get there.

Set yourself a goal, write it down, tell people about it and program several steps along the way, be patient and positive you will get there. Now go and plan your exercise for the week!

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Post Pregnancy Hair Loss

As I write this I am experiencing this for the third time and sorry this is not an article telling you how to stop it. If you do find an answer let me know although I’m not planning on having any more children and going through this again.

This instead is an article to let you know that what you may find quite shocking and worrying losing your hair post pregnancy is absolutely normal. I have included  in this blog the things I have done this time to try to reduce post pregnancy hair loss.

Even though I had seen it happen to my clients I was horrified the first time I noticed I had bald spots 5 months post the birth of my first daughter and that I had receded- argh!  I can’t actually remember losing it first time but second time around I was prepared although it was still up-setting all the same.
Yes I know I have gorgeous children and I'm truly grateful but losing your hair can be really hard to deal with.

4 months post the birth of my second daughter Brooke the big fall out started, my brush was full of hair, my partner was complaining there was hair everywhere, and when I would blow- dry it you could see it falling out. I once caught my hair in a bag strap, I lifted my hair out from under the strap and half of it came out and was left on my jumper! Seems strange too I mean genetically and from a safety point of view why would this happen as your baby becomes littered with hair.

I searched on –line for answers but I knew there was no way to stop it. Can you imagine, most of the articles said try not to stress? Try not to stress, what when you can see yourself going bald erm yes that’s a tough one!

It can take around 2-3 years for your hair to recover from the post pregnancy hair loss. You lose minimum if any hair loss during a pregnancy hence why your hair looks so dam good. Then post pregnancy you lose it. For those very lucky women with thick hair they may not even notice or be glad of the natural thinning but for those of us with thin hair it can look absolutely awful and it takes time getting used to. My base-ball hat becomes my friend and I change the side of my parting.

Pregnancy hormones are to blame and you lose your hair regardless  if you breast-feed or not. Hair loss normally happens around 4-6 months post although everyone is different. So if you start seeing mounds of your hair falling out this is what I have tried third time around to try to reduce and help healthy hair grow back. I have found the extreme loss continues for approx 3-5 weeks.

• Avoid washing your hair regularly- the weight of the water pulls more out
• Avoid brushing too much and use a wide tooth comb when you do
• Get a cut around the 3 month mark as medium length hair has less chance of getting caught in bag straps and under clothes.
• Tie your hair up loosely at night to avoid it being pulled on the pillow
• I have used a caffeine hair serum this time to stimulate new growth. I have yet to see if this really works.
• Finally try not to worry, it is normal. Part your hair on the other side if it covers loss and by the time your baby is 2 your hair will be back to normal!

If you have any other tips to share on this subject please comment and help other readers going through this one downside for me anyway to pregnancy.
 

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How to Activate Transverse Abdominal

Every women needs to activate her T.V.A-Transverse abdominal muscle and pelvic floor muscles after giving birth. This is the exercise you need to do during the first 1-10 days post birth. If you have had a ‘C’ section it is better to wait for 5-14 days before you start.

Why is it Important? 

It is important to start activating your TVA along with your pelvic floor muscles as this is the first part in your rehabilitation from your pregnancy, labour and birth.  These muscles have been severely stretched and even more so after a ‘C’ section. During your pregnancy and you will have lost or have minimal neural connection to the inner core muscle now.

If you have strong TVA and pelvic floor muscles you can hold good posture whilst you are breastfeeding, carrying and lifting your baby. It will decrease the risk of back and hip pain and reduces possible post pregnancy incontinence.

Exercising the muscles sooner rather than later will help to start to correct a diastasis recti (post pregnancy abdominal separation) ultimately leading to a flatter stomach and if you want to eventually get back into a regular exercise routine activating these muscles daily is a must to prevent injury.

Where are these Important Muscles?

• The transverse abs run from our sides (lateral) to the front (anterior), its fibers running horizontally (transverse).
• The muscle runs transverse and is the deepest of the major abdominal muscles (the others being the rectus abdominis, and the internal and external obliques).
• It ends (the muscle insertion) by joining with the large vertical abdominal muscle in the middle (the linea alba), where the fibers begin to curve downward and upward depending on what direction it has to go to meet the linea alba, and below the sternum it combines with next most superficial muscle (the internal oblique). This insertion runs down by the belly button where it passes over the thick abdomen muscle (the "6/8-pack") and all the ab muscle fibers join together.

The transversus abdominis (TVA) helps to compress the ribs and viscera, providing torso and pelvic stability. The transversus abdominis also helps pregnant women deliver their baby.

Watch my video guide to Activate your TVA's correctly

.

Make sure this is the first Exercise you do after Giving Birth and do it sooner rather than later.

You don't have to engage the muscles lying down you can think about engaging your TVA and Pelvic Floor muscles together during the day.

Have a look at your stomach when you are standing, sitting and when you are holding your baby and try to activate your T.V.A muscles.

First think about activating your Pelvic Floor Muscle then draw your belly button in towards your spine, I think about either trying to zip up a pair of jeans or imagine you have a corset on and it is being pulled tighter, it is a subtle contraction.
 You should see your tummy muscles draw in; if you can see this happening, you are activating the correct muscles. You could use a mirror to help, stand sideways and watch yourself activating these muscles.

From 1-14 days post birth this is the exercise you need to do try to think about activating your tummy muscles regularly when you are lifting, changing and carrying your baby. If you can concentrate on this for a couple of weeks post birth the connections will become stronger, the muscle strength will increase and activating these once weakened muscles will become second nature.

For a full Pre or Post Pregnancy Exercise Program have a look at my website. Pregnancy Exercise Program  and Post Pregnancy Exercise Program

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Diastasis Recti: Self Test Post Pregnancy

You can also read my blog: How to Avoid and Reduce Diastasis during your Pregnancy and check out my website for pre and post pregnancy exercise programs that you can purchase for less than $2 a week http://pregnancyexercise.co.nz

Please post any questions

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How to Avoid Abdominal Separation During Pregnancy

Diastasis recti-Abdominal Separation
How can I reduce and minimize this pregnancy condition?
Diastasis recti-
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 which 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. Premature separation can also be seen as early as 20 weeks.

There are varying degrees of this condition during pregnancy
Factors during pregnancy that can cause premature separation:
Poor Posture
Daily Activities
Incorrect Exercise
Multiple Pregnancies
Subsequent pregnancies (pregnancies too close together-) when the muscles have not returned back to their pre pregnancy strength or closure

What to do
If you want to reduce your diastasis then you 1st need to address the things you do daily. Poor posture is held over numerous hours and days and daily activities can also be done for many hours. Anything you do over a long period of time will increase this condition very quickly.

Incorrect Exercise during Pregnancy
Exercise in the gym is completed in minutes and we can easily avoid exercises that increase separation if we know what they are. All frontal Planks on the swiss ball or on the floor, full or kneeling press ups should be avoided during second and third Tri-mesters and more suitable core strength exercises should be done.

This photo was taken for this article: FRONT PLANK: As you can see there is increased pressure downwards regardless of how strong the abdominal muscles were prior to pregnancy
More information on the correct exercise to do during your pregnancy check out my website: http://pregnancyexercise.co.nz

Poor Pre & Post Pregnancy Posture
Poor Posture can be harder to correct. Some of us may have had poor posture for many years.
Sway back posture is the main culprit of premature separation. Prior to pregnancy in a sway back posture the core and gluteus muscles along with the mid trapezius in the middle back are long and weak. This incorrect posture pushes the hips and tummy forward, weakening the abdominal muscles further pre & post pregnancy.

Sway Back Posture: Post pregnancy-long and weak abdominal muscles, hips and tummy pushing forward

If poor posture is not addressed and continues during pregnancy lower back pain is inevitable and increased separation will be caused due to the abdominal weakness and continued pushing forward of the uterus. Specific pregnancy strength and postural correction exercise are what is needed.
You need to check your own posture, as you can make the changes you need to today. Link: Pregnancy Posture

Daily Activity:
Possibly one of the worse daily activities that will increase separation is pushing a buggy incorrectly. Many of us will push a buggy several hours during the week!
Decrease weight if possible especially if walking up hill, I would always ask the oldest child to get out and walk if and when possible.
In this photograph this position you are leaning too far forward and rely on the buggy for support not your own muscles-your core strength, there is also alot of upper body tension through the neck and shoulders. In this incorrect pushing position you are pushing down from your tummy increasing separation.

In the correct position your hips are tucked under and you are supporting yourself as opposed to the other way round. You can use your glutes and leg muscles instead of your lower back muscles.There is no upper body tension.

Multiple and Subsequent Pregnancies
Subsequent pregnancies that are close together should not mean that you cannot prevent premature or an increased diastasis recti and just because you are carrying a multiple pregnancy doesn’t mean you will have increased separation. It is paramount that you close the separation after each pregnancy.

By addressing the factors I have mentioned and following a pre or post pregnancy program before commencing a pregnancy diastasis recti is reduced to a minimum therefore increasing your recovery and helping you get rid of your baby tummy quickly post birth.

Choose an exercise program during your pregnancy that will prevent diastasis! : Join our Fit2BirthMum Program today! Many more posts on diastasis on our main website http://pregnancyexercise.co.nz 

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How to Turn a Breech, Posterior or Transverse Baby

There are many ways you can help turn a baby into the optimal position for birth. These exercises and positions have worked for me with 3 of my pregnancies and for many of my clients.
Be patient do the Exercises for at least 10-14 days. If your baby is still in a poor birthing position at 36 weeks I would suggest Accupuncture. I also have a blog post on this site which includes more exercises to do and positions to avoid http://positivelypregnant-mummytrainer.blogspot.co.nz/2011/04/few-tips-on-how-to-improve-you-babies.html

Please Comment on this post, I love hearing all your feedback

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Exercising During a Twin Pregnancy

A Clients Story

A client of mine experienced a pain free twin pregnancy and recovered quickly enough to start a specific corrective post pregnancy exercise program just 2 weeks after a ‘C’ section.

‘B’ my client for short started training with me 2-3 times a week from 5 weeks pregnant. After an initial movement, flexibility assessment and postural analysis I knew what we had to focus on to make sure she could stay fit, strong, pain free and healthy during her pregnancy.

I developed an exercise program focusing on strengthening her gluteus maximus and gluteus medius muscles and made sure B was avoiding standing on one hip. This is something that many women do and ‘B’ at 6ft would always try to lower herself be leaning on one hip often. Many females do this and this can be one of the main reasons why so many women suffer back and hip pain during their pregnancy. Read more on reducing lower back and hip pain: http://positivelypregnant-mummytrainer.blogspot.com/2011/06/are-you-suffering-from-hip-and-lower.html

It was at 6 weeks when B was shocked to find out that she was carrying twins. It took a few weeks for that surprise to sink in. It now became even more important that B continued her regular exercise program as carrying a multi pregnancy puts many extra strains on the body. (Read my article: How to exercise carrying a multiple pregnancyhttp://pregnancyexercise.co.nz/information/pregnancy/can-i-exercise-carrying-a-multiple-pregnancy )
B was incredibly lucky; she had minimal sickness and tiredness during weeks 6-12 and this was her 3rd pregnancy!She managed to continue with her exercise program throughout this testing 1st Tri-Mester. Apart from suffering from restless leg syndrome from 16+ weeks, which did get worse when she had a week off exercise. This was a pregnancy free from any complications.

Exercise:
During the 1st Tri-Mester B would do 3 gym sessions a week with me and my pregnancy exercise group-Positively Pregnant she would also walk. B also continued to do this through weeks 14-26. It was around week’s 26-27 that her lower back started aching. This was quickly reduced with a simple change in posture and more focus on 2 exercises. From weeks 28 B would just train 3 times a week in the gym with the group.
B continued to train right up to 39 weeks with me, she had no muscular aches and pains, could still walk normally and looked absolutely fantastic.

Birth
B is scheduled for a ‘C’ section as one of the twins is breech and blocking the other from pushing down into the canal, after 2 prior vaginal births this is new territory for B. Pictured below at 38.5 weeks

Congratulations!
The twins 1 boy and 1 girl were born November 1st the boy weighed a whopping 9.4lbs and the girl was 7lb 3. One of the biggest twin boys her Obstetrician had ever delivered!

B recovered very fast enough for me to check her diastasis recti (abdominal separation) and muscle activation just 2 weeks after the C section and I could set her a post pregnancy re-hab program to follow at home. B was back in the gym just 4 weeks post looking and feeling great.

If you are carrying twins you too can exercise during your entire pregnancy and be completely pain free, providing you have no medical risks. Make sure if you do want to exercise during your pregnancy that you get professional advice and consult with a pre and post natal exercise specialist.

You can purchase a Post Pregnancy 12 week exercise program from my site. It is safe and effective and you can start the exercise program 1-4 weeks after birth http://pregnancyexercise.co.nz

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3 Exercises you can do on a Bean Bag to Relax and to Turn baby into Optimal Birthing Position

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