Comments for No More Excuses. For Pregnant Women & Mums

Comment on Symphysis Pubis Dysfunction (SPD) or Pelvic Girdle Pain (PGP): Minimising Pain During Everyday Activities by Wendy Powell

Wendy Powell — Mon, 08 Mar 2010 18:37:33 +0000

Hi Theresa, I’m so glad they helped! Good luck with the rest of your pregnancy, Wendy

Comment on Symphysis Pubis Dysfunction (SPD) or Pelvic Girdle Pain (PGP): Minimising Pain During Everyday Activities by Theresa

Theresa — Mon, 08 Mar 2010 18:28:03 +0000

Thanks Wendy! This information is super helpful! I went from being very active in exercise every day to barely being able to walk overnight at only 6 months pregnant. These tips and the exercises are helping me get back on track!
Cheers,
Theresa

Comment on Symphysis Pubis Dysfunction (SPD) or Pelvic Girdle Pain (PGP) During Pregnancy: How Exercise Can Help by Wendy Powell

Wendy Powell — Thu, 04 Mar 2010 20:20:44 +0000

Hi Hannah, Most women with PGP can have a normal vaginal birth, provided good care is taken to protect the pelvic joints from further strain or trauma. Before labour, think about birthing positions that might be comfortable for you & discuss them with your midwife. You may want to consider labour in water for more freedom of movement.
During labour, use gravity to help the baby to move downwards by staying as upright as possible (such as kneeling or all-fours). Squatting may be uncomfortable. These positions will help labour to progress but not put further strain on your pelvis. Try to avoid lying on your back or sitting propped up. Don’t brace your feet against anything when pushing as it may put too much strain on your pelvic joints. You may be able to lie on your side for internal examinations – ask your midwife and doctor to consider this.
If you are restricted in how far apart you can open your legs, your physiotherapist or midwife should measure how far apart your knees can separate without pain (your pain-free range). You should take care that your legs are not moved further apart than this during the birth, particularly if you have an epidural or spinal block, or if you have an assisted delivery.
Hope that helps, these guidelines are from the Association of Chartered Physiotherapists for Womens Health. Another useful link is the Pelvic Partnership

Comment on Symphysis Pubis Dysfunction (SPD) or Pelvic Girdle Pain (PGP) During Pregnancy: How Exercise Can Help by Hannah

Hannah — Thu, 04 Mar 2010 16:48:56 +0000

I’m giving the exercises you mention a go as I believe I have it although I haven’t consulted by doctor just yet. I wondered how much it will affect labour? Obviously I would like it to be as pain free as possible.

I found these links pretty useful:

http://www.babycentre.co.uk/pregnancy/fitness/recommendedexercises/
http://www.fitness4mum.com/article/exercise-classes-during-pregnancy/13

Comment on Lessons From A Personal Training Client by Wendy Powell

Wendy Powell — Mon, 15 Feb 2010 18:12:51 +0000

Sue, you love green tea… stop pretending Re: Ella on your back whilst planking (also a word)… if you let your core muscles ‘go’, then bad. If you pulled your belly button through to spine & pelvic floor up for all you were worth, AND breathed deep, then all good. Now go eat an avocado & then plank some more.
Wendy Powell´s last blog ..Lessons From A Personal Training Client

Comment on Lessons From A Personal Training Client by Sue Crowe

Sue Crowe — Tue, 09 Feb 2010 12:55:57 +0000

arrgh Wendy you made me sound really virtuous. I’m always out drinking coffee, usually lattes as sadly it’s just not the same if black or, worse, herbal tea. I was just being mindlessly bitchy and self critical of myself more than all those others. If you’re not keen, like Wendy, it is really hard to get motivated and the only way I can get motivated is to think it’s not going to last very long.
Incidentally, you also don’t get fat eating avocados – no really, it turned my world upside down.
PS Ella sat on my bum whilst I ‘planked’ yesterday – good or bad for the spine…? Seemed to work muscles better! And yes, I said planked.

Comment on Lessons From A Personal Training Client by Wendy Powell

Wendy Powell — Mon, 08 Feb 2010 21:34:55 +0000

Hi Harriet, You’d have to eat an awful lot… Sue is a rebel (most of us women are) so believe me, she’s tried, just to prove me wrong. And if you did manage to overindulge at least you’d be an extremely HEALTHY fat brazil nut-eater! Complete protein, antioxidants, zinc for your metabolism (which of course means you can eat even more…)

Comment on Lessons From A Personal Training Client by Harriet

Harriet — Mon, 08 Feb 2010 20:55:16 +0000

Are you sure no one ever got fat eating Brazil nuts? I could eat a lot of them!
But yes you are right less coffee more sit ups…. not quite so much fun though

Comment on Goodbye Mummy Tummy -15-Minute Interval Training Workout For Busy Mums! by wendy powell

wendy powell — Sat, 16 Jan 2010 22:01:05 +0000

Hi there muddlingalongmummy & glad you enjoyed the pancakes!
The plank is actually one of the exercises that will help CLOSE the gap – but remember it is not your Transverse (TVA) that has parted or ’split’ it is only the rectus muscle at the front… I say ‘only’ because the TVA is the really really important deeper muscle that is vital to your core strength, & the rectus is the vertical, superficial (meaning in this case, outermost) muscle that parted to make room for your growing baby girls.
The most important aspect to the plank is that the RIGHT muscles are working. This means you need to think ‘belly button to spine… pelvic floor IN’ as you hold the position, whilst breathing normally (don’t hold your breath). If you ‘let go’ during these contactions, your lower back will take all the strain, you’ll collapse &/or your back will hurt! Try the plank from your knees, rather than right up on your toes, first. Start in the all fours position, then gradually shuffle your knees further back so your back is a slope, rather than a flat line. The further you shuffle your knees back (upper body doesn’t change position), the more work your core has to do. As soon as you feel your back ’sagging’ & taking the strain, or you can’t keep TVA / pelvic floor engaged, you’ve gone too far for now.

Exact same principle applies to progressing your press-ups… the further back you shift your knees from the all fours position (with the eventual aim that you’re on your toes), the harder it is.

With both exercises, start on all fours & progress a little at a time. Remember too (& reading a little of your blog, I think this is pertinent too) the core is not just the ‘belly button to spine’ movement – it’s pelvic floor too – always work the 2 in tandem (it will become second nature after a while). Think of the core as having a top, sides & a BOTTOM, & all must squeeze at the same time to engage effectively.

Hope that made sense! Good luck!

Comment on Goodbye Mummy Tummy -15-Minute Interval Training Workout For Busy Mums! by Muddling Along Mummy

Muddling Along Mummy — Sat, 16 Jan 2010 15:26:04 +0000

Those sound great – are things like the plank ok to start on when you’ve still got a bit of a gap in your TVA ? Or best to wait until they fully re-engage ?