Improve your mind, body and spirit.
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Becoming a mother is one of the most incredible experiences a woman will face throughout her life. With all the excitement that comes with being pregnant and caring for a newborn, it’s important to remember that exercise will help your body in tremendous ways. Not only is the rate of back pain, pelvic pain, and other discomfort lower for women who exercise regularly throughout their pregnancy, but recovery times and weight loss are greatly effected by postpartum exercise as well.
As physical therapists, we recommend you focus your initial postpartum exercise routine on two main areas which may have been effected most–the abdominal and pelvic floor muscles. A caesarean does not prevent you from exercising these areas, however, those who have had a caesarean should remain comfortable throughout the exercise routine. If you are experiencing pain, you may be exercising too soon, too hard, or incorrectly and will want to seek assistance from a medical professional.
Pelvic floor exercises (commonly referred to as kegels), and abdominal bracing (gently contracting your abdominal muscles without holding your breath), can begin immediately after delivery regardless of whether you’ve had a vaginal or caesarean. These exercises can be performed while lying on your back, knees bent and feet resting on a firm surface (see photo). Hold each exercises for five seconds, release and repeat five to ten times three times daily. Your physical therapist may recommend different types of pelvic and core stability exercises, including some that focus on endurance and strength building. Strengthening these muscles can assist in urine leakage, supporting the abdominal organs, improving sexual satisfaction, and daily tasks such as lifting and carrying your newborn without discomfort.
Should you have questions or issues with your exercise program, a physical therapist can help by showing you the proper way to exercise to relieve issues such as low back pain, pelvic pain, incontinence, and carpal tunnel syndrome. The goal of treatment is to minimize your current discomfort and reduce the risk of future occurrences to allow normal function during daily activities.
Gina Otterbein and Janis Kemper are licensed Physical Therapists and Co-Owners of Northern Physical Therapy. Northern Physical Therapy has five west Michigan locations, with therapists specializing in women’s health and fitness. More information can be found at www.northernpts.com. Photos courtesy of Northern Physical Therapy.
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Fifteen to 25 percent of lower back pain can be attributed to the sacroiliac (SI) joint, which connects the pelvic bone to the spine. Issues with the SI joint are sometimes treated with physical therapy, chiropractic adjustments, or medical injections, but these options are only temporary and must be repeated for ongoing relief.
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Many women are wary of working with a chiropractor for a myriad of reasons. As a form of alternative medicine, some are told to stay away from chiropractors by their general practitioners. Other women have turned away from chiropractic care because of the intense pressure they feel to go every week or every month, indefinitely, to find temporary relief. It's time to address these common misconceptions and analyze the benefits associated with chiropractic therapy and how the practice has changed for the better.
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If you have been to the beach or on a lake recently, you’ve probably seen people Stand Up Paddleboarding (SUP) and wondered “what the heck?” Me too. So I accepted an invitation to SUP with my friends in Holland on Lake Macatawa. Turns out SUP, a sport that originated in Hawaii, is the fastest growing water sport in the world according to the World Stand Up Paddleboard Association (WSUPA) and can be done in both large and small bodies of water with relatively little equipment. While the items required are kinda pricey, they are super durable and if cared for properly one board and one paddle is all you will ever need.
A combination of kayaking and surfing, SUP brings the open water to the masses with an extremely adaptable sport for just about every ability.
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- Category: Wellness
Most people complaining about similar health issues. They want more energy, they’re overweight but can’t keep it off, they complain of brain fog, bad moods, chronic pain, or an embarrassing bowel problem. It is important to help people understand the connection between how they’re feeling with the food they’re eating. They learn to choose foods differently, with a focus on reducing symptoms. It doesn’t have to take them years of trial and error.
