|
|
 |
|
Small print - a unique first impression in jellewery
Pre and Post Natal Fitness
Buggyfit
BuggyFit classes are held in Burghfield and Theale. BuggyFit is the best way to get back in shape after your new arrival. Whatever your postnatal stage we have
a programme that will suit your needs, from initial recuperation in your first six weeks, through those tough times of getting
back into your jeans and onto those new levels of fitness - and most of this
from behind your buggy or pram. Please contact us for further information or to register your interest. Class
times Burghfield
Common – Recreation
ground. Meet in playing field. Friday
10:30am
Theale - Sheffield Bottom Lock. Meet in the
car park next to canal
Monday
10am
Buggyfit screening form, please fill out before first class and email back to me or bring to class
Class times and information
Pre & Post natal personal training
Slim Salmon offers specific Pre & Post natal
fitness training. This can be done at your home, office, local park or gym where you are a member. Sessions include a full
fitness and lifestyle assessment before beginning program. Nutrion advice is also available on request.
|
|
|
Exercise in pregnancy
Pregnancy is not an illness but a time of great change both physically and psychologically. There's
so much information to absorb, so many choices to make, and all the time your body is changing in a million marvellous ways.
Keeping both your body and mind fit during pregnancy is so important, exercising will help both you
and baby.
Advantages of exercise during pregnancy
- Improved circulation
- Improved posture and prevention of back pain
- Fewer symptoms of constipation, varicose veins and leg cramps
- Faster post natal recovery
- Improved sleep
- Increased body awareness
- Control of excessive weight gain
- Beneficial effect on the course and outcome of labour
Pelvic
floor exercises
The
main functions of the pelvic floor are to support the contents of the pelvis and abdomen, maintain continence of urine and
faeces counteracts changes in abdominal pressure caused by coughing, sneezing, nose blowing, forced expiration and vomiting.
They enable emptying of the bladder and bowel, improve sexual enjoyment during penetrative sex and also form an outlet of
the pelvis for childbirth.
Pelvic
floor exercises should become part of your daily routine to ensure maintenance of tone. They can be done anywhere, in any
position and should be done as frequently as possible.
Basic
pelvic floor routine:
- Sit, stand or
lie with legs slightly apart
- Relax the abdominals
(try to avoid clenching buttocks and thighs)
- Breathe in and
out a few times to prepare, and then breathe out to begin contracting.
- On the out breath,
pull up and close, imagine trying to stop yourself urinating midflow or trying not to pass wind (everyone feels it differently
but as long as you can feel something, its a starting point)
- Once you have
contracted your pelvic floor, continue to breath in and out (try not to hold your breath)
- Hold the contraction
for 10 seconds, breathing as normal. If you loose it just contract again on the next out breath
- Extend the contraction
to include the vagina (middle passage) and extend to include the anal sphincter (back passage)
- Relax
Play around with timings, do 5 slow,
10 fast and build up the number and frequency. Remember to build these into your daily routine, also these exercises are not
just for women, men have a pelvic floor which also needs to be maintained.
|
|
|
|
|
|
|
|
|
|
|
|
Every time you exercise within your limits, your baby gets
a surge of oxygen into her blood that sets her metabolism alight and gives her a real high. All her tissues, especially her
brain, function in top form. (ref Dr. Miriam Stoppard)
|
|
|
|
