Running after having a baby I have rarely come across an activity that makes womens eyes light up more than running. It can provide the perfect endorphin release and seems to represent independence. Something that many new mums crave, right? It is also quick and convenient to fit around a young family too. However, running is harder than you think! The physical and repetitive demand of running can take a toll on a body that…
If you are a keen runner and just about to have a baby or maybe you have had your baby a while ago but your journey back to running has been rocky, then I recommend reading this article by Erin Taylor, mum of 2, founder of Jasyoga, a runner and a client I have had the privilege of working alongside. Its safe to say we have leaned from each other. Thank you Erin! Check…
Going for a run is a quick and convenient way to grab some fresh air and head space. But going for a run after having a baby might not be as straightforward as it was before you became pregnant. Why? Well, growing a baby inside of you stretches the muscles and soft tissue that hold your pelvic organs up and inside your pelvis. Then throw in the usual stretchy hormones associated with pregnancy and breastfeeding into that…
Well that got your attention. Let talk about postnatal vaginas for a minute. There is always a lot of emphasis on postnatal tummies-that’s the bit you can see, but not so much on the mysterious undercarriage. But the fact is your vagina and its associated pelvic floor is your foundation-and everyone knows with any good build- the foundations need to be strong before any work goes on with the walls, right? Plus postnatal vaginas can have issues which are easy…
POP is short for Pelvic Organ Prolapse. POP happens when the one or more of the organs inside your pelvis (bladder/bowel/uterus) fall or protrude into the vaginal canal. 50% of women will have some degree of POP after childbirth. Eek! But don`t panic, it normal for things to shift around after a pregnancy and things can improve drastically with time, healing, cessation of breastfeeding and good pelvic floor rehab. I’m here to shed some light…
Diastasis Recti (abdominal divide) What it is, how to find out if you have one and 8 great ways to manage and improve it What is a Diastasis? Diastasis is a stretch in the connective tissue running down the middle of your tummy. This connective tissue joins the rectus (“six-pack muscle”) in the centre. This stretch in the tissue is quite normal during pregnancy but in some women it doesn’t resolve afterwards. The…
Pelvic Floor Strengthening In any position but you may like to lie on your back with knees bent at first. Practice trying to isolate this muscle. Inhale, exhale as you gently zip up and lift your pelvic floor (from back to front) and relax on the inhale. Repeat for 12 reps. Rest 1-2 mins, then try another set or until fatigue. It important to allow the pelvic floor to fully relax in between contractions and at…
The perineum is the section between your vagina and anus. Perineal massage is a way of manually stretching the tissues around the vagina in the last few weeks of pregnancy in preparation for giving birth vaginally. It is usually carried out from week 36 onwards , not recommended if there is a history of premature birth, premature rupture of membranes or a vaginal infection . What does research say about perineal massage? Studies have found…
The C-section Scar. This is an area you need to re-introduce yourself to. It may still feel like a foreign land but the sooner you get your fingers on there, the sooner it will feel re-connected with the rest of you. Check out this brilliant video which explains how to go about loving your battle wound. go on, break out the olive oil…