Exercise and Breastfeeding Considerations

There is no reason to avoid moderate intensity level exercise whilst still breastfeeding. But there are some considerations to be aware of to make it easier.

Myth - Due to exercise changing the taste of my milk my baby will be reluctant to feed!

My 7 Top Tips to exercising whilst breastfeeding

• Wear a well fitted supportive bra or consider wearing a sports bra over your nursing bra especially for high impact exercise to reduce the risk of tissue damage
• Feed just before you exercise for comfort and to avoid leaking. Baby is also then hopefully settled
• Express if possible to create some “me time” away from baby or attend a baby friendly class
• Avoid lying face down (prone) to exercise if uncomfortable
• Perform pelvic floor exercises whilst feeding 
• Take on extra fluids to replace those lost during exercise & eat a healthy diet
  
  

Reality check - You may not fully spring back to your pre-pregnancy weight whilst breastfeeding. Yes you can burn around an extra 500kcals per day if feeding exclusively but other factors such as increased hunger and hormones will ensure you maintain some body fat as reserves for baby. Now is not the time to drastically restrict your diet or worse still go on a FAD DIET. This is a time to nourish your baby and yourself as you are also repairing and needing energy. Besides, improving muscle tone and posture can do wonders for how you feel and look in your clothes!

10 benefits of postnatal exercise:

1. Reduces the chance of postnatal depression
2. Improves emotional well-being & mood (releases endorphins)
3. Aids recovery of core muscles including pelvic floor function - reduce stress incontinence
   
4. Increased energy....and we all need more of that right?
5. Gives you a bit of well earned “me time” and relieves stress
6. Improves sleep patterns (of mummy not baby unfortunately!)
7. Stretches tight muscles & strengthen weak muscles which occur during pregnancy and can be made worse postpartum (improves posture = appear slimmer)
8. Reduces fat stores (if combined with a healthy diet...NOT A DIET!)
9. Builds a sense of connectedness with other women in similar situations
10. Begin to feel a little like you again!

RETURNING TO EXERCISE SHOULDN'T BE RUSHED BUT IF YOU FEEL READY TO RE-JOIN THE HUMAN RACE WHAT ARE YOU WAITING FOR?

Come & join us mummies:

Buggy Outdoor Fitness @ Everton Park every Thursday 10.30am-11.30am (FREE)

Core Restore Pilates @ The Old Police Station (S.M.L.L.C.A), Lark Lane every Thursday 1-2pm – Babies welcome - next course 19th Feb
Postnatal Fat busting Circuits @ The Fire Fit Hub, L8 Tuesday 8.30pm-9.30pm - next course early March

To book or for more information visit: http://misfitmamas.weebly.com/ or email: debseery@gmail.com

Introducing Your Pelvic Floor

MISFIT MAMAS 

Find Your Pelvic Floor Muscles - To maintain some strength during pregnancy and the first step towards restoring the core (tummy muscles) following birth. Not sure how to work them or even where they are? Read on...

 
Netdoctor.co.uk

The muscles of the Pelvic Floor (PF) run from the pubic bone at the front to the lower spine (coccyx) at the back. They are also attached at the sides of your pelvis, to the bones that you sit on. The back passage (from bowel), vagina and urethra (from the bladder) pass through these muscles.

They support the contents of the pelvis and are put under great strain during pregnancy and labour which isn't helped by hormones released during pregnancy to relax the soft tissues in preparation for labour. Think of a trampoline that can stretch under weight and recoil back again, only during prolonged stretching as in pregnancy they can become weakened/stretched increasing the risk of incontinence (being unable to make it to the toilet in time) or stress incontinence (leaking urine when laughing, coughing, sneezing or jogging - very common) or worse still a prolapse! 

Working the pelvic floor muscles in the early weeks following birth not only strengthens them but can help aid healing following tears during labour by increasing blood flow to that area. 

How can I help my Pelvic Floor muscles?

• If suffering from incontinence speak to your midwife/G.P
• To improve the symptoms of stress incontinence try to perform some pelvic floor exercises daily in the first few weeks and avoid:
  • high impact exercise e.g. jogging (jogging too soon can lead to further damage!)
  • lifting heavy objects, sitting straight up from a lying position or being constipated (creating abdominal pressure which puts strain on the weak abdominals and pelvic floor.) and avoid slouching or sitting with the pelvis tilted backwards (this shortens the pelvic floor which can add to pelvic floor dysfunction!)
     
  
  
  In addition and once ready to, work the deep tummy muscles (core) and work the buttocks more....yes work the buttocks!!! It's all linked and can help along with good nutrition and lots of water.

Note: It is equally important during pregnancy to allow the pelvic floor muscles to switch off and relax so that the pelvic floor can stretch during childbirth. Their is growing evidence that the pelvic floor muscles don't work in isolation and that integrating pelvic floor exercises into an exercise routine is favourable to them working in isolation. However, in the initial weeks following birth isolated pelvic floor exercises (or Kegals) are a good starting point to re-connect with the pelvic floor.

How to do a pelvic floor exercise (can be performed within 24hrs of birth):

Slow contractions – On a slow exhalation, "zip up" the back passage (as if to stop passing wind) to the front passage (as if to stop the flow of urine – do not practice this on the toilet! Or imagine moving the coccyx towards the public bone). Pull the pelvic floor muscles upwards as far as you can (to your imaginary 10^th floor) over the count of 10 seconds. Hold for up to 6 seconds (and breathe) and release slowly. Rest for several seconds and repeat up to 10 times in total, 3 times per day.

Fast contractions – Draw up as above but fast on exhale (in one second) and release quickly on inhale (in one second). Perform 10 in total, 3 times per day.

When & how to do them:

• Whenever you can e.g watching TV/adverts, feeding baby, washing the dishes-form habits!!
• Easier – lying down then progress to sitting or standing (this adds gravity to pull up against)
  
  
  Not feeling anything happen down there? Don't panic....they will get stronger the more you practise. If you don't feel them working after several weeks there could be some nerve damage and it's probably worth visiting the GP.

YES THEY ARE BORING & TEDIOUS BUT A GOOD STARTING POINT FOR PELVIC RECOVERY AND BETTER THAN A LIFETIME OF SPARE KNICKERS IN YOUR HANDBAG!!! JUST KIDDING!!

URINARY STRESS INCONTINENCE (USI) IS NOT SOMETHING YOU SHOULD BE LIVING WITH - IF IT DOESN'T IMPROVE SEEK HELP! YOUR GP CAN REFER YOU TO A WOMEN'S HEALTH PHYSIOTHERAPIST.

LEARN HOW POSTURE CAN AFFECT PELVIC FLOOR FUNCTION & HOW TO INTEGRATE THE PELVIC FLOOR INTO DYNAMIC MOVEMENT BASED EXERCISES IN MY CORE RESTORE FITNESS CLASS – BABIES WELCOME!

Debbie x

Prenatal & Postnatal Exercise Specialist

https://www.facebook.com/misfitmamas1

Tel. 07974 720341

Upper crossed syndrome in Pregnancy

 Standing Partner Row

A great exercise to help improve upper back pain sometimes caused by forward rounding of the shoulders (Upper crossed syndrome) during pregnancy. This exercise draws the shoulders back, strengthens upper back muscles, open out the chest, tones biceps and will help to strengthen the core!

Stand a suitable distance away from each other to feel a light resistance on the bands (looped over each other). Inhale, then exhale through the mouth as you pull the band towards you to bring the hands to the lower ribs under control, keeping elbows tucked in. Note: you should feel the shoulder blades squeeze together and the navel drawing inwards as you exhale. Inhale to slowly release. Repeat 8-12 times.

Don't have a suitable partner? Why not wrap the resistance band around a strong pillar or perform seated on a chair with the band around a strong table leg.

Exercise during pregnancy is more important than ever before and long gone are the days when we could put up our feet for nine months and stuff our faces with all the guilty pleasures we can get our hands on...damn! Ok so the odd cream tea isn't gonna do any harm now is it, nor is a bit of dark chocolate with all those yummy antioxidants! Let your pregnancy spur you towards a healthier lifestyle and experience the tons of related benefits to both you and baby!

Now is the time to feel empowered when pregnant and assist the body in it's amazing journey.
Contact MisFit Mamas to join a prenatal class and strengthen those bumps!

Always check with your midwife/consultant before starting an exercise programme. If you feel any discomfort whilst exercising stop and seek advice.