If you’re looking for a complimentary form of exercise for your prenatal program, swimming can provide a welcome relief to those aches and pains you often experience during pregnancy! So, what are some of the benefits of swimming? It relieves the pressure of your bump by providing support and taking the strain off your back. Itâs great for improving circulation which is sometimes affected during pregnancy due to all the hormones running around your system. Stimulates blood flow and reduces any …
“Water Keepers”: A Guest Post by Meg Heather Ford, ICEA Doula
Water Keepers Exploring the roles of doula, midwife and obstetrician in childbirth I recently supported one of my doula clients through her second birth, and was reminded of the overlapping yet very distinct roles of doula, midwife and obstetrician. The overlap, of course, lies in our shared outcome, which is a healthy mother and baby. The exact definition of âhealthyâ however, I think differs depending on your role. An OB might define healthy as alive and able to bear children …
Why Does My Back Ache in Pregnancy?
So, todayâs topic is all about the postural changes that occur in a pregnant personâs body. Iâve listed some of the main anatomical changes that occur below to help you understand why you may be suffering with stiff shoulders, neck strain and constant back pain. Welcome to pregnancyâŠor not! Thereâs so much that can be done to minimize or eliminate these aches and pains.  The answer may not be exercise, but it may be a combination of complimentary therapies. Itâs …
Management of Gestational Diabetes Through Exercise and Nutrition
Management of Gestational Diabetes Through Exercise and Nutrition A report released by the CDC in 2015 revealed that nearly half (47%) of all pregnant women gain more than recommended during pregnancy (1). The studyâs co-author, Dr. Andrea Sharma, an epidemiologist with the U.S. Centers for Disease Control and Preventionâs Maternal and Infant Health Branch stated, âThis is a concern because gaining too much weight has health consequences for both mothers and infants(2)â. Gestational diabetes mellitus (GDM) is one of these …
In Support of (Individualizing) Exercise During Pregnancy
Exercise during pregnancy.  Everyone seems to have an opinion, but who and what information can you trust? A sampling of advice may include âwalking onlyâ, âno impactâ, âno twistingâ, âstick with yogaâ, âdonât get your heart rate above 140 bmpâ, âand the always popular, âjust do what youâve been doing for exercise.â  Well, what if the woman has been training for Ironman Triathlons or perhaps she hasnât been exercising at all?  Where does that leave her other than a bit …
Abdominals During Pregnancy
WHAT HAPPENS TO THE ABDOMINALS DURING PREGNANCY? With all the pressure outward and downward as the size of belly grows, you may be wonderingâŠâWhat happens to the abdominals during pregnancy?â This quick read provides insight into all that is happening as your body adapts to pregnancy. The six-pack muscle (Rectus Abdominis) runs from your breast bone to your pubic bone and is joined together with a strong fibrous sheath called the Linea Alba. In some pregnancies, the Linea Alba becomes …
Easing Back & Pelvic Pain in Pregnancy
Back pain and pelvic pain are seemingly synonymous with pregnancy.  Once baby arrives,  your pelvis may ache, your pelvic floor may be fatigued and healing and you will likely feel somewhat disconnected from your core as recovery begins.  Staying strong throughout pregnancy is vital…and partaking in safe, appropriate postpartum training is equally important. Symphysis Pubis Dysfunction, referred to as Pelvic Girdle Pain (PGP) describes pain in the joints of your pelvis. These joints include the symphysis pubis joint (SPJ) at the …
How to Exercise in Third Trimester
Your pregnancy is progressing nicely now; you keep checking off those milestones!  You may be seeing your provider more frequently if youâre nearing the finish line and your body is adjusting well to some pretty amazing anatomical, physiological and hormonal changes. No doubt, youâve had to slow things down a bit, but youâre probably fairly impressed with your fitness levels, all things considered, if youâre exercising. Itâs truly remarkable! Below are a couple of things to consider when exercising …
How To Exercise in the Second Trimester
EXERCISING DURING YOUR SECOND TRIMESTER If youâre in your second trimester, you may be feeling more energetic now and relieved to be beyond the first trimester! There are so many milestones throughout pregnancy, congratulations on being here! You may be thinking more about exercise these days and although you may not start to âshowâ until a bit later, you should bear in mind that certain considerations should be made to your exercise program as your body changes, the fetus moves …
How To Exercise in the First Trimester
TOP 5 TIPS FOR EXERCISING IN THE FIRST TRIMESTER Youâll be pleased to know there are very few exercises that you canât continue doing in the first 12 weeks of pregnancy.  Although you may struggle with fatigue and nausea, if you do no exercise for the first trimester, youâll probably feel more tired, your fitness level will drop and chances are…youâll feel sluggish and uncomfortable. So, why not go for a walk? Get outside for just a few minutes and …