Network Chiropractic & Wellness Care
580 Broadway, Suite 403
New York, NY 10012
An Expectant Parent’s Guide to Chiropractic part 2
Pregnancy Exercise Tips
Don’t exercise for longer than 30 minutes at a time.
Always include a 10-minute warm-up and a 10-minute cool-down period (in addition to the 30 minutes of exercise).
Pregnant women should not exercise to exhaustion—but being fatigued is okay.
Avoid forced, passive stretches, such as reaching for your toes. Pregnancy hormones make your joints looser, so overstretching—which can cause a muscle injury—is a greater risk during pregnancy. Also, avoid sudden jerking or bouncing movements or quick changes in position.
Limit aerobic activity to the low-impact variety, especially if you weren’t exercising regularly before getting pregnant. Brisk walking, swimming, and riding a stationary bicycle are good choices. Keep it moderate (30 minutes per day), particularly if you weren’t exercising before pregnancy. Ensure weight training is done under proper guidance.
Measure your heart rate at peak activity to be sure you are not exceeding 140 beats per minute.
Avoid overheating: drink plenty of water, and don’t exercise in hot, humid conditions.
Avoid activities that put you at high risk for injury, such as horseback riding or downhill skiing.
Avoid sports in which you could get hit in the abdomen (e.g. softball).
Especially after the third month, avoid exercises that require you to lie flat on your back for an extended period of time since this can reduce your heart rate, lower your blood pressure, cause dizziness, and may reduce blood flow to baby.
Never scuba dive because it can cause dangerous gas bubbles in the baby’s circulatory system.
Before starting any new exercise routine, always check with your health care provider.
Stop exercising immediately and consult your midwife or doctor if any of the following symptoms occur during or after exercise: bleeding, cramping, faintness and/or dizziness, elevated blood pressure, or severe joint pain.
Here’s an easy pelvic tilt exercise to get you started. It will strengthen stomach and back muscles and reduce stress from the growth of your uterus. You may want to make sure you haven’t eaten for an hour or so before doing this exercise for comfort.
-
Lie flat on your back with your knees bent (this can also be done standing if you are uncomfortable on your back).
-
If needed, place a small pillow under your neck and/or lower back for support. Make sure you maintain a small curve in your neck to reduce the likelihood of strain.
-
Pull in abdominal and buttock muscles (this should flatten the lower back). Imagine you are peeling your buttocks and spine up off the floor. Slowly, vertebra-by-vertebra, rise to approximately bra-strap level (as long as there is no pain or tension felt in your neck).
-
Hold, breathe out, and count to five.
-
Relax. Inhale. Roll down slowly, and with control, vertebraby- vertebra.
-
Repeat five times.
Lie flat on your back with your knees bent (this can also be done standing if you are uncomfortable on your back).
If needed, place a small pillow under your neck and/or lower back for support. Make sure you maintain a small curve in your neck to reduce the likelihood of strain.
Pull in abdominal and buttock muscles (this should flatten the lower back). Imagine you are peeling your buttocks and spine up off the floor. Slowly, vertebra-by-vertebra, rise to approximately bra-strap level (as long as there is no pain or tension felt in your neck).
Hold, breathe out, and count to five.
Relax. Inhale. Roll down slowly, and with control, vertebraby- vertebra.
Repeat five times.
Additional Hints to Help Prevent Pregnancy Backache
-
Stand erect; do not allow your belly to sag.
-
Change positions often to ease lower back strain.
-
When lifting, bend your knees and keep your back straight.
-
Consult your chiropractor for exercises to reduce lower back strain (an easy one to start with is the pelvic tilt shown above).
-
Your mattress should be supportive and comfortable.
-
Sleep on your side with a pillow between your knees.
-
Adequate rest is essential.
-
Keep daily chores manageable. Seek those who can most help you make this experience meaningful. Whether it’s a friend to walk with to the pool, a doula to help with your labour plan, or your mother offering to watch the kids or help clean the kitchen, take advantage of the help around you.
-
Know your limits. If you are working throughout your pregnancy and/or have other children to care for, try not to overdo it.
-
Practice good postural habits.
-
Plan and do regular exercise.
-
Kegel exercises are a great way to prepare and tone the pelvic floor muscles for delivery and can be done anytime. To do Kegels, contract the muscles around your urethra and vagina— imagine you are trying to prevent yourself from urinating. Hold for several seconds, then release. Repeat sets of ten, several times each day.
-
Have regular spinal check-ups; they are an important part of preventative health care.
Other Factors to Consider in Maintaining a Healthy Pregnancy
Proper nutrition is essential to maintaining a healthy pregnancy. This includes adequate intake of folic acid, good sources of protein and iron, calcium-rich foods, and lots of fruits and vegetables. Drink plenty of pure water to keep well hydrated. Avoid eating too much sugar and sweets including fruit drinks as they can cause you (and the baby) to gain excessive weight.
Research has found that a pregnant woman can help protect the health of her child by avoiding smoking and second-hand smoke alcohol, excessive caffeine (e.g. tea, coffee and cola), unnecessary exposure to x-rays (especially in the first trimester), unnecessary medication (including over-the-counter remedies), and foods with chemical additives, artificial sweeteners, and artificial ingredients.
Regular exercise, good nutrition, and periodic spinal adjustments can make pregnancy the pleasant, exciting experience you want it to be! Pregnancy should be an opportunity to reflect on your family’s plans and dreams— not a time to struggle with pain. Preparing for a new baby is a daunting challenge for even the most organized mothers-to-be. So, during this meaningful time, be proactive: work to prevent backache before it affects your peace of mind or distracts you from focusing on your family’s well being. Chiropractic care is safe and natural, simply removing interference to your body’s own controlling and healing ability.
Your Next Steps:
Stand erect; do not allow your belly to sag.
Change positions often to ease lower back strain.
When lifting, bend your knees and keep your back straight.
Consult your chiropractor for exercises to reduce lower back strain (an easy one to start with is the pelvic tilt shown above).
Your mattress should be supportive and comfortable.
Sleep on your side with a pillow between your knees.
Adequate rest is essential.
Keep daily chores manageable. Seek those who can most help you make this experience meaningful. Whether it’s a friend to walk with to the pool, a doula to help with your labour plan, or your mother offering to watch the kids or help clean the kitchen, take advantage of the help around you.
Know your limits. If you are working throughout your pregnancy and/or have other children to care for, try not to overdo it.
Practice good postural habits.
Plan and do regular exercise.
Kegel exercises are a great way to prepare and tone the pelvic floor muscles for delivery and can be done anytime. To do Kegels, contract the muscles around your urethra and vagina— imagine you are trying to prevent yourself from urinating. Hold for several seconds, then release. Repeat sets of ten, several times each day.
Have regular spinal check-ups; they are an important part of preventative health care.
Other Factors to Consider in Maintaining a Healthy Pregnancy
- Call and schedule and appointment . 212.334.3395
Hours for the week are:
Monday 3:30-7:30
Tuesday 9-11:30
Wednesday 12-2 & 4-7:30
Wednesday 12-2 & 4-7:30
Thursday 4-7:30
Saturday 11-2 **
* New patient visits, private appointments and corporate onsite care available upon request. Call or email for more information.
*Biomat appointments available - 30 & 60 minute sessions.
create a beautiful day,
Dr. Suzanne and Valentine
Network Chiropractic & Wellness Care
580 Broadway, Suite 403
New York, NY 10012
networkwellnesscare.com
pregnancywellnesscare.com
580 Broadway, Suite 403
New York, NY 10012
networkwellnesscare.com
pregnancywellnesscare.com
tags:
birth, Chiropractic care, Pediatric, Pregnancy, Webster technique, wellness, pregnant care, pregnant wellness, pregnancy wellness care, pregnant wellness care,
Inside Pregnancy: Weeks 1-9 | BabyCenter Video
Pregnancy Week By Week (My Rainbow Baby)
Pregnancy: Weeks 1-4 (Month #1)
Watch the Baby Grow! Ultrasounds Week by Week During Pregnancy
Inside Pregnancy: Weeks 15 - 20 | BabyCenter Video
Inside Pregnancy: Weeks 21-27 | BabyCenter Video
Pregnancy care tips shared by Dr. Leela Bhagavan
Healthy Pregnancy, Healthy Baby: Prenatal Care
Pregnancy prenatal care presentation
Ontario Midwives - Pregnancy Care with a Midwife
Garbh Sanskar Shri Balaji Tambe: Wellness Music for Pregnancy visit us www.garbhsanskar.in
Postpartum Care for Down There
network spinal analysis entrainment
Network Spinal Analysis Care
Network Spinal Analysis
Baby NSA Entrainment
Network Spinal Analysis Chiropractic Care
Demonstration of NSA
Network Spinal Analysis for Health Professionals
Donny Epstein
World's Best Cosmic Energy Head/Shoulders/Arms Massage on a Woman by Oudin
A Chiropractic Adjustment
birth, Chiropractic care, Pediatric, Pregnancy, Webster technique, wellness, pregnant care, pregnant wellness, pregnancy wellness care, pregnant wellness care,
Inside Pregnancy: Weeks 1-9 | BabyCenter Video
Pregnancy Week By Week (My Rainbow Baby)
Pregnancy: Weeks 1-4 (Month #1)
Watch the Baby Grow! Ultrasounds Week by Week During Pregnancy
Inside Pregnancy: Weeks 15 - 20 | BabyCenter Video
Inside Pregnancy: Weeks 21-27 | BabyCenter Video
Pregnancy care tips shared by Dr. Leela Bhagavan
Healthy Pregnancy, Healthy Baby: Prenatal Care
Pregnancy prenatal care presentation
Ontario Midwives - Pregnancy Care with a Midwife
Garbh Sanskar Shri Balaji Tambe: Wellness Music for Pregnancy visit us www.garbhsanskar.in
Postpartum Care for Down There
network spinal analysis entrainment
Network Spinal Analysis Care
Network Spinal Analysis
Baby NSA Entrainment
Network Spinal Analysis Chiropractic Care
Demonstration of NSA
Network Spinal Analysis for Health Professionals
Donny Epstein
World's Best Cosmic Energy Head/Shoulders/Arms Massage on a Woman by Oudin
A Chiropractic Adjustment
network chiropractors
chiropractic dr
dr chiropractic
chiro wellness
chiropractor doctor
chiropractic offices
family chiropractic
chiropractic visit
chiropractor in manhattan
chiropractic therapy
back pain chiropractic
chiropractic care
chiropractic management
chiropractic adjustment
chiropractors
chiropractic
Network Spinal Analysis,DonnyEpstein,Consciousness,chiropractic,healing,pregnancy,doula,webster technique,Network Care,energy,clear day,stress,wellness,spine,entrainment,breech baby turning technique,icpa4kids,reorganizational.org,chiropractor,back pain relief,Spinal Gateways,adjustment,pediatric,DONA,Spine (journal),Doctor (title),Health,Pain,Therapy,New York,SOHO,ZocDoc,pain management,chiropractic adjustment,sciatica treatment
No comments:
Post a Comment