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  • Writer's pictureSusan Winograd PT

Inner strength for pregnancy and beyond

Getting pregnant and having a baby is one of the most beautiful milestones woman achieve? This process is glorious, however, it does cause significant changes in our bodies that can last beyond pregnancy.

How can you prepare your body for pregnancy, stay fit and healthy during pregnancy, and facilitate the quickest and most efficient recovery post partum?

Woman in other parts of the world have known the answer to this questions for decades. The answer.......... Make pelvic floor health and wellness a priority during this continuum.

Did you know that initiating an exercise regiment without addressing your deep core muscles first can cause incontinence, a diastasis rectus abdominus (a separation of the rectus abdominus/6 pack muscle), and painful sex.

With the increasing popularity of cross fit exercise programs, there has been a rise in woman and men leaking during intense exercise.

Lets be clear…… Leaking during intense exercise may be somewhat common but it is not normal!

If you are leaking urine during an exercise, it is most likely due to a dysfunctional neuromuscular recruitment pattern. Your body is not recruiting the right muscles at the right time or muscles that are not intended for that movement. This leads to an unbalanced pressure system in the body causing leaking during exercise.

It is also important to realize that leaking may not be indicative of a weak pelvic floor. If weakness is the case, your muscles may be weak because they are too tight. A tight muscle cannot contract throughout the entire length of the muscle leading to weaker contractions.

Did you know that in many cases #Kegel exercises could make your symptoms worse?

Pelvic therapy can help here by:

1. Assessing the strength and tone of your deep core muscles.

2.Addressing any pain with exercise.

3.Retraining the body to recruit muscles in the proper sequence.

4.Educate the body in managing the pressure system in your core to not only stop leaking but improve your athletic performance!

For all of you expecting or new moms….CONGRATULATIONS

Pregnancy, labor and delivery is a beautiful process . It is a journey that is unique to our own personal experience.

Did you know that in certain parts of the world such as France and the Netherlands it is common practice for postpartum woman to get pelvic floor physical therapy to help them recover from the birthing experience?

It is common for pregnant and post partum woman to have musculoskeletal issues, aches and pains.

Many woman also experience urinary incontinence, Diastasis rectus abdominus (a separation of the rectus abdominus muscle), pelvic region pain, pubic symphysis pain, or pain with sex.

Pelvic therapy should be an integral part of preparation and recovery for the birthing experience! WHY?

During pregnancy:

1. Learn joint protection, body mechanics, and proper core engagement to support you during functional tasks.

2. Ergonomic evaluation for the working mom ensuring your workspace is right for your changing body.

3. Postural training to address your shifting center of mass as your belly grows.

4. Address any pain or discomfort (pubic symphysis, pelvic region, low back, upper back/bra line, rib, coccyx, neck and shoulder are common).

5. Addressing any bowel and bladder issues such as urinary urge and frequency and/or constipation.

6. An individualized pregnancy exercise program.

Exercise during pregnancy that is done safety has been shown to shorten and ease labor, reduce risk of gestational diabetes and high blood pressure, control weight gain, improve cardiovascular function, and improve mental state.

Post Partum:

1. Woman should be evaluated in order to assess their abdominal wall and pelvic floor musculature.

2. Receive an individualized program that addresses their specific post partum healing of muscles, joints ,nerves, and connective tissue.

3. All perineal and c-section scar should be released to ensure proper healing

4. Education on optimal body mechanics for changing diapers and feeding baby can deflect possible injury or dysfunction.

5. Woman should seek a skilled therapist to help them resume their exercise program. Ensuring that their deep core muscles are engaging properly and in the correct sequence.

Be proactive about your #prepartum, #pregnancy, and #postpartum health.

Call Pelvicore Rehab LLC for more information on how to keep your deep core muscles supporting you during pregnancy and beyond.#boca raton#Southfloridaphyscaltherapy#diastsisrectusabdominus#incontinence#pelvicfloor#pelvicfloorphysicaltherapy#pelvichealth#pelvicwellness#pregnancy#postpartum

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