Thứ Bảy, 14 tháng 12, 2013
Thứ Hai, 2 tháng 12, 2013
Pregnancy Exercise- Its a Must!
You already know that you should work out – but we often need reminding of all the benefits especially during our pregnancies when it can often feel very hard to get up and get moving!
I know how hard it can be to actually continue to exercise during pregnancy despite all the benefits but in saying that exercising is absolutely the best thing that you can do for your unborn baby, in fact there is no women who shouldn't be exercising unless a medical condition prevents her.
We know that exercise is good for your brain and your body, your self-esteem and yes even your sex life, it can even calm your nerves and reverse disease.
Now released last month, researchers are learning that the benefits of exercise may apply to your developing baby. Two studies presented at the annual meeting of the Society for Neuroscience suggested that those who exercise during pregnancy could be giving their unborn child a neurological advantage, you are going to have a smarter baby!
One study followed a group of 18 pregnant women, starting in their first trimester, assigning eight to a sedentary group and 10 to an active one, in which they were asked to exercise at least 20 minutes a day, three times a week. Eight to 12 days after the women gave birth, researchers fitted the newborns with electrodes that measure brain activity in response to various sounds – an established test for memory, says Dave Ellemberg, a neuroscientist at the University of Montreal and one of the study's authors. Indeed, the newborns of active moms showed "more mature, more effective brain patterns," he says.
"What we found out is that there's this amazing transfer from what the mother does onto her child," he says, adding that moms-to-be can give their kids "a kickstart even before they're born." The team plans to follow up with the children when they're 4 to 6 months old to see how development progresses.
"Our research indicates that exercise during pregnancy enhances the newborn child's brain development. "While animal studies have shown similar results, this is the first randomised controlled trial in humans to objectively measure the impact of exercise during pregnancy directly on the newborn's brain.
In the past, women would be advised to take it easy and rest during pregnancy. Now it is widely accepted that too much inactivity can be harmful both to mother and child.
Co-author Professor Daniel Curnier, a sports and exercise scientist at the University of Montreal, said: "While being sedentary increases the risks of suffering complications during pregnancy, being active can ease post-partum (after delivery) recovery, make pregnancy more comfortable and reduce the risk of obesity in the children. Given that exercise has been demonstrated to be beneficial for the adult's brain, we hypothesised that it could also be beneficial for the unborn child through the mother's actions."
If exercising for just 20 minutes 3 times a week can produce these amazing benefits for your unborn child then I know Mums will set out to achieve this and that this amount of exercise time is achievable even for the busiest of Mums. How to fit in your weekly exercise.
Another study, which used rats, found that the male offspring of rats that exercised during pregnancy had better object recognition as adults. This showed the potential of exercise to leave "long-lasting effects on the behavior and the cognitive function of the offspring," says David Bucci, an author of the study and professor of psychological and brain science at Dartmouth University. (Bucci was so surprised by the results that he had them triple-checked by the graduate student running the study.)
There is still more research to do, but these studies may help to refute the popular and mistaken belief that when it comes to exercise, pregnant women should exercise extreme caution.
"There's been a legacy forever of pregnant people being somehow equated with eggs, that their shell is very fragile" and thus, "the baby is easily broken," says Roger Harms, associate professor of obstetrics and gynecology at Mayo Medical School and editor of the "Mayo Clinic Guide to a Healthy Pregnancy."
To the contrary, there's no evidence that exercise would harm a baby and the health benefits for the mum-to-be are well-established, he says. As Harms sees it, exercise provides a kind of insurance for mothers to better rebound from the added weight and stress of new motherhood.
"If you've already taken a hiatus from your exercise during pregnancy, you are probably going to have a hard time getting started again for the rest of your life," he says.
But if people manage to exercise through the challenges of pregnancy, "the odds are pretty good you'll be able to overcome many of the impediments that are more social than physical after the baby is born that keep people from exercising." What's more, he says exercise helps provide "better energy for labor and delivery and all of the trials that come at the end of pregnancy."
Exercising during pregnancy is now a must, join our Fit2BirthMum program to exercise safely during your pregnancy and get fit for Birth!
More Benefits for Baby of Exercising Mums
Lorraine Scapens is the founder of http://pregnancyexercise.co.nz she has more than 20 years’ experience in the Fitness Industry.
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 guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.
Thứ Bảy, 21 tháng 9, 2013
Weightlifting During Pregnancy- Is it Safe
More Controversy yet again surrounding women exercising during pregnancy!
There is huge debate over this women weightlifting. Compare this to what there was with Zara Phillips horseback riding and still competing just a few months ago!
I have wrote many guides on exercising during pregnancy and what you should do to train safely during your pregnancy:-
Running
CrossFit
Horse Riding
Trimesters Guide: First Second Third
Should we be concerned for the health of this woman and her baby?
I think not, this women is an experienced weightlifter and it is her third pregnancy, I would assume she knows her body and her limits. I know as a mum of 3 myself that she will hopefully not push herself beyond her individual limits as her baby is much too important to do that.
Lea-Ann Ellison has been lifting weights for a number of years and I am sure she has modified her weights to suit during her pregnancy. Every women is different what looks hard and extreme for some is actually easy and moderate intensity for others.
The majority of the photographs that I have attached here she has excellent form and technique. There is no excessive hyperextension of the lumbar spine and she is not swaying her back putting pressure on weakened abdominal muscles.*
Some of the articles that have been wrote about Lea-Ann will make many women fear lifting weights and this is very misleading Here is one example:
http://www.mirror.co.uk/news/uk-news/would-not-recommend-weightlifting-pregnant-2285990
Yes women can lift weights, the average toddler is 12kg+! This is what really annoys me when doctors advise not to lift weights. As mums we have to lift weights not only our kids but the average basket of wet washing would be 10kg!
Holding breath to lift a weight......baby could be deprived of oxygen I'm sorry but one of the safest exercises recommended to pregnant women is swimming where you hold your breath for longer than any lift would take you!
Your waters will break due to pressure? Exercise has not been proven to induce labour- Dr James F Clap III MD
Personally I would never recommend this type of exercise in late pregnancy as it will increase diastasis recti. *Even with perfect technique this exercise stresses weakened abdominal muscles. There are many safe alternative exercises.
So is Weightlifting safe?
Yes it is but again listen to your own body and modify your training throughout your pregnancy. Lea-Ann is a very fit healthy mum, I do not recommend starting any new fitness regime during your pregnancy.
If you are weightlifting/CrossFitting I would suggest you change your lifts and weights as you progress into your third trimester. Read my guide to CrossFit during pregnancy if you are unsure: CrossFit
Please comment with your thoughts.
There is huge debate over this women weightlifting. Compare this to what there was with Zara Phillips horseback riding and still competing just a few months ago!
I have wrote many guides on exercising during pregnancy and what you should do to train safely during your pregnancy:-
Running
CrossFit
Horse Riding
Trimesters Guide: First Second Third
Should we be concerned for the health of this woman and her baby?
I think not, this women is an experienced weightlifter and it is her third pregnancy, I would assume she knows her body and her limits. I know as a mum of 3 myself that she will hopefully not push herself beyond her individual limits as her baby is much too important to do that.
Lea-Ann Ellison has been lifting weights for a number of years and I am sure she has modified her weights to suit during her pregnancy. Every women is different what looks hard and extreme for some is actually easy and moderate intensity for others.
The majority of the photographs that I have attached here she has excellent form and technique. There is no excessive hyperextension of the lumbar spine and she is not swaying her back putting pressure on weakened abdominal muscles.*
Some of the articles that have been wrote about Lea-Ann will make many women fear lifting weights and this is very misleading Here is one example:
http://www.mirror.co.uk/news/uk-news/would-not-recommend-weightlifting-pregnant-2285990
Yes women can lift weights, the average toddler is 12kg+! This is what really annoys me when doctors advise not to lift weights. As mums we have to lift weights not only our kids but the average basket of wet washing would be 10kg!
Holding breath to lift a weight......baby could be deprived of oxygen I'm sorry but one of the safest exercises recommended to pregnant women is swimming where you hold your breath for longer than any lift would take you!
Your waters will break due to pressure? Exercise has not been proven to induce labour- Dr James F Clap III MD
This weight looks like an 8kg Kettlebell a lot lighter than your average toddler! My clients swing weights like this 3 times a week during their pregnancies
This is one of the exercises that I feel she is using too heavy a weight to maintain correct form and it is stressing her lower back muscles and obliques, she would be better off using a lesser weight for this one
Perfect technique- no excessive lumbar extension of her lower back and Lea-Ann definitely doesn't look like she is straining herself. Without training I can easily press 30kg above my head with training I could lift heavier, remember what looks hard for one person is actually easy for another.
Now I do not recommend Pull Ups during pregnancy. I did try during my third and they never felt comfortable I always found that they did put far too much pressure on the uterus. After 15+ weeks this exercise will increase diastasis recti-abdominal muscle separation and Lea-Ann has got separation of the abdominal muscles as I can assess this from the photographs.
This separation may well have been caused by too much heavy lifting during her third trimester. I don't know how often she lifts and how much heavy lifting she does in each session.
Personally I would never recommend this type of exercise in late pregnancy as it will increase diastasis recti. *Even with perfect technique this exercise stresses weakened abdominal muscles. There are many safe alternative exercises.
So is Weightlifting safe?
Yes it is but again listen to your own body and modify your training throughout your pregnancy. Lea-Ann is a very fit healthy mum, I do not recommend starting any new fitness regime during your pregnancy.
If you are weightlifting/CrossFitting I would suggest you change your lifts and weights as you progress into your third trimester. Read my guide to CrossFit during pregnancy if you are unsure: CrossFit
Please comment with your thoughts.
Thứ Ba, 17 tháng 9, 2013
The Twins Have Arrived!
Congratulations to Gemma and Jay!
The twins arrived safely via C section Tuesday 17th September 2013. We have followed Gemma during her pregnancy from the 7 week scan when they found out that they were expecting 2.
So what are they?......2 Beautiful GIRLS- Twin 1-6lb 1oz and Twin 2- 6lb 2oz. I guessed the gender and exact weights of the girls correct!
Gemma looks totally amazing soon after her operation and managed skin to skin with both her daughters to bond with them. How beautiful is the photo and how cute are they?
Skin to skin contact is possible with your baby after a section you just need to make sure you talk to your DR. on what you want post the birth and safe delivery of your little one(s).
Lets hope Gemma recovers quickly, rests as much as she can whilst in hospital and that she enjoys being a first time mum! Gemma is managing to tandem feed already, go supermum
Look out for blogs following Gemma's recovery post the birth of her beautiful angels
Thứ Hai, 16 tháng 9, 2013
Twin Pregnancy- Third Trimester Exercise and Wellness
We have followed Gemma since April 2013 during her twin pregnancy! Now at 37 weeks the babies will be here very soon.
Throughout the majority of her pregnancy Gemma has been so lucky in that she has felt absolutely fine and had no sickness or fatigue. In fact it was only on her last personal training session with me just before the 34 week mark that she felt quite tired and was starting to feel a little uncomfortable, especially after 2 very busy weeks at work. This is amazing for a multiple pregnancy!
The following day she went into premature labour which took 48 hours to stop with medication.
Since then Gemma has made it to her C section date which is scheduled for tomorrow Tues 17th September 2013 and she will be just over 37 weeks!
SLOW DOWN
It took the scare for Gemma to slow down and stop working as hard. I know just how hard it is to slow down especially when you are feeling so good during your pregnancy. Many of my clients also feel this way especially if self employed you just don't stop, you can't and the downside is that you can't really switch off either. You must listen to your body you need to rest.
Exercise:
Gemma's exercise over the last 4- 6 weeks has reduced in both intensity and duration. She has managed 2-3 easy to moderate strength sessions each week.
Our focus during her training sessions has continued to be on preventing lower back and pelvis pain.
We addressed changes in her posture as the weight of the babies pulled Gemma's pelvis into excessive lumbar extension and continuing to prevent pregnancy abdominal muscle separation- diastsis recti.
Here are 3 video's:
Third Trimester exercises- exercises to help you prepare for birth, prevent diastasis recti and lower back pain.
Gemma looked fantastic and still couldn't believe that the twins would be here within the week.
Having really slowed down the past 2-3 weeks she was now rushing around to finish things off and sure enough had had a few braxton hicks. The plan for the next few days was to completely rest and enjoy putting her feet up on the last weekend before her scheduled section. It was especially important that the babies didn't make an early entrance as her obstetrician was not on the weekend roster. Gemma did not want to risk the babies being delivered by a different Doctor.
Still NO diastasis recti either! So if you want to prevent diastasis during your pregnancy follow the exercises in the Twin Pregnancy Series and purchase your Fit2BirthMum program from my website: http://pregnancyexercise.co.nz/services/alias
Gemma will unfortunately have a diastasis post a section as the abdominal muscles need to be separated during the operation! But she had been gifted by http://abdomend.com.au a C section recovery belt to aid recovery and healing, thanks Abdomend.
I am going to write a blog on Gemma's recovery and how the belt and the Birth2FitMum program help her recovery post the birth of her babies. I will also post baby photo's!
I will finish this blog by wishing Gemma and her babies all the best for a safe delivery. Can't wait to see them and find out what they are!
The Twins Safe Arrival: http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/09/the-twins-have-arrived.html
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Throughout the majority of her pregnancy Gemma has been so lucky in that she has felt absolutely fine and had no sickness or fatigue. In fact it was only on her last personal training session with me just before the 34 week mark that she felt quite tired and was starting to feel a little uncomfortable, especially after 2 very busy weeks at work. This is amazing for a multiple pregnancy!
The following day she went into premature labour which took 48 hours to stop with medication.
Since then Gemma has made it to her C section date which is scheduled for tomorrow Tues 17th September 2013 and she will be just over 37 weeks!
SLOW DOWN
It took the scare for Gemma to slow down and stop working as hard. I know just how hard it is to slow down especially when you are feeling so good during your pregnancy. Many of my clients also feel this way especially if self employed you just don't stop, you can't and the downside is that you can't really switch off either. You must listen to your body you need to rest.
Exercise:
Gemma's exercise over the last 4- 6 weeks has reduced in both intensity and duration. She has managed 2-3 easy to moderate strength sessions each week.
Our focus during her training sessions has continued to be on preventing lower back and pelvis pain.
We addressed changes in her posture as the weight of the babies pulled Gemma's pelvis into excessive lumbar extension and continuing to prevent pregnancy abdominal muscle separation- diastsis recti.
Here are 3 video's:
Third Trimester exercises- exercises to help you prepare for birth, prevent diastasis recti and lower back pain.
28 weeks
31-32 Weeks
33 Weeks
34 Weeks- Easy Exercise
I met with Gemma just last week to catch up and see how she was feeling, if she was managing to relax and how she has coped with not doing anything. She had been sneaking in some bicep curls, tricep dips and side leg lifts, well done.
These exercises can help you recover post a section and would help maintain the glute strength we had been working on over the past 8 months.
Gemma looked fantastic and still couldn't believe that the twins would be here within the week.
Having really slowed down the past 2-3 weeks she was now rushing around to finish things off and sure enough had had a few braxton hicks. The plan for the next few days was to completely rest and enjoy putting her feet up on the last weekend before her scheduled section. It was especially important that the babies didn't make an early entrance as her obstetrician was not on the weekend roster. Gemma did not want to risk the babies being delivered by a different Doctor.
Still NO diastasis recti either! So if you want to prevent diastasis during your pregnancy follow the exercises in the Twin Pregnancy Series and purchase your Fit2BirthMum program from my website: http://pregnancyexercise.co.nz/services/alias
Gemma will unfortunately have a diastasis post a section as the abdominal muscles need to be separated during the operation! But she had been gifted by http://abdomend.com.au a C section recovery belt to aid recovery and healing, thanks Abdomend.
I am going to write a blog on Gemma's recovery and how the belt and the Birth2FitMum program help her recovery post the birth of her babies. I will also post baby photo's!
I will finish this blog by wishing Gemma and her babies all the best for a safe delivery. Can't wait to see them and find out what they are!
The Twins Safe Arrival: http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/09/the-twins-have-arrived.html
Thứ Tư, 21 tháng 8, 2013
Reduce Leg Fatigue, Varicose Veins and Restless Leg Syndrome during Pregnancy!
Do you stand up on your feet frequently during the day?
A Mum-to-be who just doesn't get the chance to sit down, sound familiar?!
If you are suffering with leg fatigue, muscle cramps, restless leg syndrome and varicose veins?
Wearing compression tights can actually help alleviate these frustrating pregnancy symptoms and it may be time to invest in a pair!
It was during my second pregnancy that I started to notice my left calf muscle was sore. I wasn't exercising as much as I had been during my first pregnancy and I was on my feet ALL DAY.
I personal train clients 20-24 hours a week standing up around 90% of the time and this second pregnancy I had an 18 month old to look after who didn't sleep, like mother like daughter!
I don't know about you but second time around I couldn't just go home after work and put my feet up to relax and rest like I had managed first time!
I was quite surprised at 20 weeks when I noticed veins which were very apparent and often sore in my left leg. I was worried that they would be varicose veins and stick around forever!. They were uncomfortable and I certainly didn't want them to get any more painful.
Varicose veins can increase with each pregnancy. It is not unusual for you to suffer with them in subsequent pregnancies even though you may not have had them during your first. Your veins are prone to this due to the pregnancy hormones relaxin and progesterone along with increased blood volume.
Poor circulation is also a factor contributing to varicose veins and work and lifestyle changes in my second pregnancy decreased optimal blood circulation:
A Mum-to-be who just doesn't get the chance to sit down, sound familiar?!
If you are suffering with leg fatigue, muscle cramps, restless leg syndrome and varicose veins?
Wearing compression tights can actually help alleviate these frustrating pregnancy symptoms and it may be time to invest in a pair!
It was during my second pregnancy that I started to notice my left calf muscle was sore. I wasn't exercising as much as I had been during my first pregnancy and I was on my feet ALL DAY.
I personal train clients 20-24 hours a week standing up around 90% of the time and this second pregnancy I had an 18 month old to look after who didn't sleep, like mother like daughter!
I don't know about you but second time around I couldn't just go home after work and put my feet up to relax and rest like I had managed first time!
I was quite surprised at 20 weeks when I noticed veins which were very apparent and often sore in my left leg. I was worried that they would be varicose veins and stick around forever!. They were uncomfortable and I certainly didn't want them to get any more painful.
Varicose veins can increase with each pregnancy. It is not unusual for you to suffer with them in subsequent pregnancies even though you may not have had them during your first. Your veins are prone to this due to the pregnancy hormones relaxin and progesterone along with increased blood volume.
Poor circulation is also a factor contributing to varicose veins and work and lifestyle changes in my second pregnancy decreased optimal blood circulation:
- During my first pregnancy I only ever did 2 hours of clients in a row, now I was doing 4 or more clients back to back.
- First Pregnancy I was exercising 1-2 times a day
- I lived in my compression tights as this is what triathletes did.
- I rested and put my feet up often.
I started wearing my compression tights again during the day and would wear lite compression tights in the evening and for a couple of hours at night.
The tights immediately stopped the soreness and if I wore them during the evening the veins would have disappeared by morning.
I also reduced the time on my feet by consciously sitting down more regularly when I was with my clients, making sure I had enough time to cool down properly after exercise and would stretch most evenings.
You also need to make sure that you are adequately hydrated to reduce these pregnancy symptoms.
I am sure that the compression clothing played a huge part in stopping the veins from becoming permanent varicose veins.
During my 3rd pregnancy the veins came back with a vengeance and looked much worse but again I managed to stop them aching and turning in to varicose veins by wearing the compression clothing, sitting down frequently and stretching during the evening. Stretching in the evening and light exercise can help reduce restless leg syndrome.
The tights immediately stopped the soreness and if I wore them during the evening the veins would have disappeared by morning.
I also reduced the time on my feet by consciously sitting down more regularly when I was with my clients, making sure I had enough time to cool down properly after exercise and would stretch most evenings.
You also need to make sure that you are adequately hydrated to reduce these pregnancy symptoms.
I am sure that the compression clothing played a huge part in stopping the veins from becoming permanent varicose veins.
During my 3rd pregnancy the veins came back with a vengeance and looked much worse but again I managed to stop them aching and turning in to varicose veins by wearing the compression clothing, sitting down frequently and stretching during the evening. Stretching in the evening and light exercise can help reduce restless leg syndrome.
The veins in my legs had completely disappeared 2-3 weeks after giving birth.
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Robyn at 32 weeks pregnant has worn compression tights every day, she has continued to work full time standing up all day and has only just stopped running.
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Compression tights help increase blood flow by improving venous return this can help prevent varicose veins, calf muscle cramps and reduce restless leg syndrome.
Compression clothing may also reduce fluid retention both pre and post pregnancy as studies have found that the fabric reduces muscle fatigue, swelling and muscle soreness.
Post birth they can also be worn to help recovery as they will help to reduce extra pregnancy fluid retention.
2XU are the market leaders in compression clothing and I would strongly recommend you invest in a pair during your pregnancy. Tights can be worn under clothing so are perfect for hairdressers or for women who work with small children and teachers.
If you are suffering with any of the above pregnancy symptoms then I would definitely recommend that you trial a pair of compression tights. You may have to go up just one size from your normal pre pregnancy size so that they last your entire pregnancy.
Compression clothing may also reduce fluid retention both pre and post pregnancy as studies have found that the fabric reduces muscle fatigue, swelling and muscle soreness.
Post birth they can also be worn to help recovery as they will help to reduce extra pregnancy fluid retention.
2XU are the market leaders in compression clothing and I would strongly recommend you invest in a pair during your pregnancy. Tights can be worn under clothing so are perfect for hairdressers or for women who work with small children and teachers.
If you are suffering with any of the above pregnancy symptoms then I would definitely recommend that you trial a pair of compression tights. You may have to go up just one size from your normal pre pregnancy size so that they last your entire pregnancy.
2XU Websites:
Auckland NZ http://www.2xu.co.nz/Stores/2XU-Performance-Centre-Newmarket
Global:http://www.2xu.com/landing/?r=/product-landing/2/Women
Research on compression tights: http://www.smh.com.au/lifestyle/diet-and-fitness/compress-yourself-20121227-2bwwg.html
Auckland NZ http://www.2xu.co.nz/Stores/2XU-Performance-Centre-Newmarket
Global:http://www.2xu.com/landing/?r=/product-landing/2/Women
Research on compression tights: http://www.smh.com.au/lifestyle/diet-and-fitness/compress-yourself-20121227-2bwwg.html
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 guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.
Thứ Bảy, 17 tháng 8, 2013
New Pregnancy Book Challenges the old Rules!
During Pregnancy we are bombarded with information telling us how we should, eat, drink, sleep and exercise to keep ourselves and our babies in the best possible health.
It can be extremely hard to work out what's right as with most topics one person says one thing and another can completely disagree.
Take for instance my profession Pre and Post Pregnancy Exercise.
I advise all women not to do Full push ups, crunches, frontal planks and pilates 100's after 15 weeks pregnant as it increases diastasis recti-abdominal muscle separation BUT there are still so many other professionals promoting these 'wreck your belly' type of exercises!
So when one woman Emily Oster has come out and stood up against many controversial issues surrounding pregnancy it is bound to create a stir especially when she suggests that drinking wine is ok! Her new book is called 'Expecting Better'!
There are many topics discussed in the book but a couple discussed below in the news piece are: sushi, alcohol and bedrest.
Here is the latest news report, comment with your thoughts!
It can be extremely hard to work out what's right as with most topics one person says one thing and another can completely disagree.
Take for instance my profession Pre and Post Pregnancy Exercise.
I advise all women not to do Full push ups, crunches, frontal planks and pilates 100's after 15 weeks pregnant as it increases diastasis recti-abdominal muscle separation BUT there are still so many other professionals promoting these 'wreck your belly' type of exercises!
So when one woman Emily Oster has come out and stood up against many controversial issues surrounding pregnancy it is bound to create a stir especially when she suggests that drinking wine is ok! Her new book is called 'Expecting Better'!
There are many topics discussed in the book but a couple discussed below in the news piece are: sushi, alcohol and bedrest.
 |
| New Book Challenges No Drinking During Pregnancy |
Here is the latest news report, comment with your thoughts!
New Pregnancy Book: 'Expecting Better'
Thứ Năm, 8 tháng 8, 2013
How to Push with an Epidural
Sounds simple enough doesn't it, pushing? What could possibly be hard about that? Well thats what I thought anyway!
The thing is we haven't EVER pushed out a baby before and if you have an epidural then theres a good chance that you won't feel a contraction telling you to push, never mind know and feel what to do!
My First Birth!
The first time I was in labour, my baby turned posterior after 5 hours so it took a little longer than expected, after 2 gas canisters and Pitocin about to be administered I was asking actually begging for an epidural!
Once the epidural took effect I could rest on the bed which is what I really needed as I had been on my feet for 24 hours up to this point. I could now relax and watch my baby's heart-rate on the monitor.
After the epidural I was surprised that I could feel and move my legs, I didn't request a top up but my midwife gave it to me anyway. Soon after the second top up she checked to see if I had progressed and to determine baby's position. Hooray I was 10 cm and baby had turned anterior. Since then I have always questioned if the top up was necessary?
On this assessment I would now have to wait for the effects of the epidural to wear off to enable me to push, I just wanted to get it over with!
I'm not sure how long I waited but I don't think it was long and I was encouraged to start pushing, this was when the real marathon phase started!
First time Pusher!
I couldn't feel a thing, I had no idea when my uterus was contracting to be able to push and then when I did push nothing was happening! So after 2 3/4 hours an Obstetrician came in to check everything was ok?
She (the Ob) wasn't happy, adding to the epidural, was a full bladder which she emptied, you can't push a baby out with a full bladder. I couldn't feel the need to go but my midwife should have possibly checked me more frequently than she did?
I also know now that my Pelvic Floor Muscles (PFM) were too tight from too many pelvic squeezes/kegels and it was almost impossible for me to relax these muscles. I had a lot going against me, it was looking like an episiotomy, my worse fear!
Midwife to Obstetrician
Now the Obstetrician in charge changed a few things, first of all she said if I didn't get this baby out soon she would have to cut me, she got me to sit up, so I was now inclined with my knees bent and then she showed me. Yes thats right she put a mirror right where I could see everything, I nearly had a heart attack there and then! BUT it was amazing I had a visual.
As this phase had taken some time, I could now feel the contractions slightly as the epidural had started to wear off with this, the threat of stitches and the mirror view it gave me the strength to continue, I had a chance!
The main benefit of these changes was that I could now see for myself that I was making progress each time I pushed, I don't think I could have done it without this?
By sitting up and holding on to the back of my legs to help me push whilst watching everything gave me valuable feedback I would definitely recommend the above.
I didn't tear and our first daughter, Kate was born within 15 minutes of these changes.
How to Push:
We are often not taught how to push, even at many antenatal classes, why is this often not discussed?!
I try now to help and educate my clients on how to push and pushing effectively with or without an epidural and the different techniques that women can use.
Pregnancy- Prepare yourself!:
First of all don't over exercise your pelvic floor muscles, I certainly didn't make that mistake again and my next 2 births were a damn site easier!
http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/02/no-more-kegels-during-pregnancy.htm
Practice relaxing your pelvic floor muscles and do exercises regularaly that help you prepare specifically for labour and birth: http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/05/be-specific-prepare-your-body-for.html
Exercise during your pregnancy will assist you in labour and can even shorten your labour time.
Specific exercise enables you to adopt better birthing positions during a labour with or without medical interventions.
Labour:
I have always found that it helps to have something to use to push against so you can exert force downwards towards your bottom a bedpost, ledge of a bath, your partner can work very well.
You can also pull a towel or sheet held by another support person to help you exert a similar pressure, you just have to make sure that you are not stronger than the other person!
Contractions:
Lets have a look at what happens when your uterus contracts:
During a contraction your uterus muscles form opposing spirals from the top of the uterus first progressing to the lower section.
During the dilation phase your cervix becomes incorporated into the lower segment of the uterus. When your uterus contracts the muscles also contract causing the upper segment to shorten which draws the lower segment upwards this happens in a gradual but expulsive motion!
Work with What's Happening Naturally!
During a contraction I have always suggested to clients to think about themselves as a tube of toothpaste try to do what your uterus muscles are naturally doing.
At the start of the contraction squeeze your abs together from the top of your rib cage first gradually squeezing down whilst counting slowly to 10 or more seconds, pushing downwards.
Breath out slowly, as you do this relax your face and mouth this is when you can scream/curse which I found really helpful in a natural birth situation with numbers 2 and 3!
You may be able to push twice like this if its a big contraction. Some professionals may teach holding your breath but I believe this increases tension in the face which therefore tenses your bottom-relaxed face equals relaxed bottom!
Lastly what you really need to do at the end of your push is make sure that your PFM are relaxed, like my friend Beth from Fit2b added in a blog and I hadn't thought of it this way until she mentioned it- don't push down and leave the top on the toothpaste!
All women and labours are different and each women may react differently to an epidural, some may find that they lose complete feeling whilst others can find if their epidural has been administered correctly they can feel enough of the contraction to push effectively.
I would suggest if you need or have to have an epidural it will help you deal with the situation if you have discussed the effective pushing techniques with your LMC.
Two questions I asked NZ, Auckland Hospital Anaesthetist:
Why do some women experience varying levels of pain relief?
" An ideal epidural gives good pain relief but there is a sensation of when the contraction occurs with no motor block i.e. local anaesthetic blocking nerve-muscle transmission causing leg, pelvic and abdominal muscle weakness.
Too much motor block hinders the woman's ability to push during second stage."
Is the measure of anaesthetic based on a woman's weight?
"To achieve this we use relatively dilute local anaesthetic which is given in incremental small doses which are standardised and not weight based. The effect of this is tested and then further given if necessary.
Women differ in how much local anaesthetic they require to achieve an optimal block.
Many things will affect whether an epidural is effective mums expectations, fetal position, previous pain experiences, the rate of progress in labour.
There is usually a mild degree of motor weakness though on average this will only prolong labour by 15 minutes!
However if the epidural is in for a long time (<12hrs) the motor block becomes more prominent. Also there may be cases when a stronger local anaesthetic is required to achieve pain relief the side effect of this is more motor blockade.
If a caesarean is required we use a very strong local anaesthetic which totally stops all sensation from skin, internal organs and there is no sensation of contractions. A womans legs will be immobile for 4-5 hours then return to normal"
The thing is we haven't EVER pushed out a baby before and if you have an epidural then theres a good chance that you won't feel a contraction telling you to push, never mind know and feel what to do!
My First Birth!
The first time I was in labour, my baby turned posterior after 5 hours so it took a little longer than expected, after 2 gas canisters and Pitocin about to be administered I was asking actually begging for an epidural!
Once the epidural took effect I could rest on the bed which is what I really needed as I had been on my feet for 24 hours up to this point. I could now relax and watch my baby's heart-rate on the monitor.
After the epidural I was surprised that I could feel and move my legs, I didn't request a top up but my midwife gave it to me anyway. Soon after the second top up she checked to see if I had progressed and to determine baby's position. Hooray I was 10 cm and baby had turned anterior. Since then I have always questioned if the top up was necessary?
On this assessment I would now have to wait for the effects of the epidural to wear off to enable me to push, I just wanted to get it over with!
I'm not sure how long I waited but I don't think it was long and I was encouraged to start pushing, this was when the real marathon phase started!
First time Pusher!
I couldn't feel a thing, I had no idea when my uterus was contracting to be able to push and then when I did push nothing was happening! So after 2 3/4 hours an Obstetrician came in to check everything was ok?
She (the Ob) wasn't happy, adding to the epidural, was a full bladder which she emptied, you can't push a baby out with a full bladder. I couldn't feel the need to go but my midwife should have possibly checked me more frequently than she did?
I also know now that my Pelvic Floor Muscles (PFM) were too tight from too many pelvic squeezes/kegels and it was almost impossible for me to relax these muscles. I had a lot going against me, it was looking like an episiotomy, my worse fear!
Midwife to Obstetrician
Now the Obstetrician in charge changed a few things, first of all she said if I didn't get this baby out soon she would have to cut me, she got me to sit up, so I was now inclined with my knees bent and then she showed me. Yes thats right she put a mirror right where I could see everything, I nearly had a heart attack there and then! BUT it was amazing I had a visual.
As this phase had taken some time, I could now feel the contractions slightly as the epidural had started to wear off with this, the threat of stitches and the mirror view it gave me the strength to continue, I had a chance!
The main benefit of these changes was that I could now see for myself that I was making progress each time I pushed, I don't think I could have done it without this?
By sitting up and holding on to the back of my legs to help me push whilst watching everything gave me valuable feedback I would definitely recommend the above.
I didn't tear and our first daughter, Kate was born within 15 minutes of these changes.
How to Push:
We are often not taught how to push, even at many antenatal classes, why is this often not discussed?!
I try now to help and educate my clients on how to push and pushing effectively with or without an epidural and the different techniques that women can use.
Pregnancy- Prepare yourself!:
First of all don't over exercise your pelvic floor muscles, I certainly didn't make that mistake again and my next 2 births were a damn site easier!
http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/02/no-more-kegels-during-pregnancy.htm
Practice relaxing your pelvic floor muscles and do exercises regularaly that help you prepare specifically for labour and birth: http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/05/be-specific-prepare-your-body-for.html
Exercise during your pregnancy will assist you in labour and can even shorten your labour time.
Specific exercise enables you to adopt better birthing positions during a labour with or without medical interventions.
Labour:
I have always found that it helps to have something to use to push against so you can exert force downwards towards your bottom a bedpost, ledge of a bath, your partner can work very well.
You can also pull a towel or sheet held by another support person to help you exert a similar pressure, you just have to make sure that you are not stronger than the other person!
Contractions:
Lets have a look at what happens when your uterus contracts:
During a contraction your uterus muscles form opposing spirals from the top of the uterus first progressing to the lower section.
During the dilation phase your cervix becomes incorporated into the lower segment of the uterus. When your uterus contracts the muscles also contract causing the upper segment to shorten which draws the lower segment upwards this happens in a gradual but expulsive motion!
Work with What's Happening Naturally!
During a contraction I have always suggested to clients to think about themselves as a tube of toothpaste try to do what your uterus muscles are naturally doing.
At the start of the contraction squeeze your abs together from the top of your rib cage first gradually squeezing down whilst counting slowly to 10 or more seconds, pushing downwards.
Breath out slowly, as you do this relax your face and mouth this is when you can scream/curse which I found really helpful in a natural birth situation with numbers 2 and 3!
You may be able to push twice like this if its a big contraction. Some professionals may teach holding your breath but I believe this increases tension in the face which therefore tenses your bottom-relaxed face equals relaxed bottom!
Lastly what you really need to do at the end of your push is make sure that your PFM are relaxed, like my friend Beth from Fit2b added in a blog and I hadn't thought of it this way until she mentioned it- don't push down and leave the top on the toothpaste!
All women and labours are different and each women may react differently to an epidural, some may find that they lose complete feeling whilst others can find if their epidural has been administered correctly they can feel enough of the contraction to push effectively.
I would suggest if you need or have to have an epidural it will help you deal with the situation if you have discussed the effective pushing techniques with your LMC.
Two questions I asked NZ, Auckland Hospital Anaesthetist:
Why do some women experience varying levels of pain relief?
" An ideal epidural gives good pain relief but there is a sensation of when the contraction occurs with no motor block i.e. local anaesthetic blocking nerve-muscle transmission causing leg, pelvic and abdominal muscle weakness.
Too much motor block hinders the woman's ability to push during second stage."
Is the measure of anaesthetic based on a woman's weight?
"To achieve this we use relatively dilute local anaesthetic which is given in incremental small doses which are standardised and not weight based. The effect of this is tested and then further given if necessary.
Women differ in how much local anaesthetic they require to achieve an optimal block.
Many things will affect whether an epidural is effective mums expectations, fetal position, previous pain experiences, the rate of progress in labour.
There is usually a mild degree of motor weakness though on average this will only prolong labour by 15 minutes!
However if the epidural is in for a long time (<12hrs) the motor block becomes more prominent. Also there may be cases when a stronger local anaesthetic is required to achieve pain relief the side effect of this is more motor blockade.
If a caesarean is required we use a very strong local anaesthetic which totally stops all sensation from skin, internal organs and there is no sensation of contractions. A womans legs will be immobile for 4-5 hours then return to normal"
This is a video I found on Youtube teaching different pushing techniques, the squat however may be challenging as I am unsure how many hospitals have the bar facility. There is also increased pressure on the knee and the pelvis is in a posterior position (tucked under). It is a very different squat compared to a squat that you can hold in a natural birth situation.
I hope you have found the article helpful, please feel free to add any other advice and positions you used whilst using an epidural and what helped you to push, it may help others.
I also wish to add that I have nothing against midwives I don't want to offend any with my comments above, I went on to birth my next 2 daughters with 2 different totally amazing Midwives and had 2 natural births.
I also wish to add that I have nothing against midwives I don't want to offend any with my comments above, I went on to birth my next 2 daughters with 2 different totally amazing Midwives and had 2 natural births.
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 guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.
Thứ Ba, 6 tháng 8, 2013
Horse Riding during Pregnancy: Should Zara Philips continue to ride, is it safe?
Should Pregnant Athletes take the risk if their chosen sport is deemed unsafe?
Zara Philips is in the headlines yet again after riding at Gatcombe horse trials taking part in the Dressage section at approx 4-5 months pregnant. This is just a few weeks after she competed at the Barbury Horse Trials where she took a fall and yes a Polo Event at 4 months pregnant.
Now just what is Zara Philips doing you might ask, is she trying to prove a point, what statement is she trying to make or is she just out to prove something to herself?
As an ex age group triathlete I can understand how professional athletes feel when they are pregnant and how they may wonder if they can continue their chosen sport which is often their job, safely during their pregnancy.
Some outsiders may say that they should not be pregnant if this is their focus?!
I say, why take that risk? It is not worth it and there are alternative sports and exercises that women can do during their pregnant months.
Safe Sports:
There are many sports that are safe to continue to do during pregnancy running, cycling and swimming for instance. There are also many sports that can be continued with modifications golf, tennis and weightlifting are just a few examples.
Sports that carry a Risk:
Sports not to do after the first trimester would be contact sports and sports that have an increased risk of injury.
Horse Riding During Pregnancy
Now I am also an ex 3 day event rider! Women who have rode for years and have a deep understanding with their horses can continue riding safely at theirs and their babies risk, but this is not galloping around fields, jumping cross country fences or taking on polo which all increase the risk of a fall and abdominal trauma. It could just be a casual hack around the farm but again this could still cause a risk if the horse got spooked!
As a triathlete even though it is safe to continue I gave up road cycling almost immediately as I myself didn't want to take the risk of getting hit by a car, the roads here in NZ are terrible and many of my friends have been knocked off their bikes. I chose the alternative-indoor cycling.
Why are some sports more of a risk?
Once your uterus becomes an abdominal organ, it has grown in size and moved upwards out of the safety of the pelvis which normally happens around 14-16 weeks then blunt abdominal trauma can damage the pregnancy.
So it would seem like common sense for a women to modify or eliminate performing exercise that carries a high risk of abdominal trauma horse riding, water skiing, serious rock climbing, or the like.
So no I don't think that Zara Philips should be jumping fences and putting herself and her baby at risk I can only think that as a first time mom she has no conception of just how lucky she is to be pregnant?
Instead of trying to continue to compete and take risks I think that she should be training for her pregnancy in the same way she would train for a riding event, with serious planning!
Focus on commitment, flexibility and compromise which in the end equate to success. Preparing specifically but safely for pregnancy, labour, birth and baby if she does that then she will truly cherish the Gold Medal award that awaits her.
Zara Philips is in the headlines yet again after riding at Gatcombe horse trials taking part in the Dressage section at approx 4-5 months pregnant. This is just a few weeks after she competed at the Barbury Horse Trials where she took a fall and yes a Polo Event at 4 months pregnant.
 |
| Zara Philips 4 months pregnant at a Polo Event |
As an ex age group triathlete I can understand how professional athletes feel when they are pregnant and how they may wonder if they can continue their chosen sport which is often their job, safely during their pregnancy.
Some outsiders may say that they should not be pregnant if this is their focus?!
I say, why take that risk? It is not worth it and there are alternative sports and exercises that women can do during their pregnant months.
Safe Sports:
There are many sports that are safe to continue to do during pregnancy running, cycling and swimming for instance. There are also many sports that can be continued with modifications golf, tennis and weightlifting are just a few examples.
Sports that carry a Risk:
Sports not to do after the first trimester would be contact sports and sports that have an increased risk of injury.
Pregnancy is not a time to challenge yourself or prove a point!
Zara Philips Riding at Barbery
Horse Riding During Pregnancy
Now I am also an ex 3 day event rider! Women who have rode for years and have a deep understanding with their horses can continue riding safely at theirs and their babies risk, but this is not galloping around fields, jumping cross country fences or taking on polo which all increase the risk of a fall and abdominal trauma. It could just be a casual hack around the farm but again this could still cause a risk if the horse got spooked!
As a triathlete even though it is safe to continue I gave up road cycling almost immediately as I myself didn't want to take the risk of getting hit by a car, the roads here in NZ are terrible and many of my friends have been knocked off their bikes. I chose the alternative-indoor cycling.
Why are some sports more of a risk?
Once your uterus becomes an abdominal organ, it has grown in size and moved upwards out of the safety of the pelvis which normally happens around 14-16 weeks then blunt abdominal trauma can damage the pregnancy.
So it would seem like common sense for a women to modify or eliminate performing exercise that carries a high risk of abdominal trauma horse riding, water skiing, serious rock climbing, or the like.
So no I don't think that Zara Philips should be jumping fences and putting herself and her baby at risk I can only think that as a first time mom she has no conception of just how lucky she is to be pregnant?
Instead of trying to continue to compete and take risks I think that she should be training for her pregnancy in the same way she would train for a riding event, with serious planning!
Focus on commitment, flexibility and compromise which in the end equate to success. Preparing specifically but safely for pregnancy, labour, birth and baby if she does that then she will truly cherish the Gold Medal award that awaits her.
Purchase a Pre or Post Natal Exercise & Health From: http://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, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.
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