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04.05.2014


There's no reason not to look your best for these nine months – you've earned it, you deserve it, and you need it! What to Wear During PregnancyMaternity clothes have come a long way (denim stirrups, anyone?). 8 Wardrobe Staples for Winter PregnanciesNow that you're bundling up for two, maintaining a fashionable yet comfy (and not-so costly) wardrobe can be tricky.
8 Wardrobe Staples for Summer PregnanciesCool down and get comfortable this summer with this go-to guide for your wardrobe essentials.
8 Wardrobe Staples for Fall PregnanciesWhen crisp, autumn weather arrives, layering clothes over a growing belly can be challenging. 100 Years of Maternity FashionScroll through these photos to see just how much maternity fashion has changed over the past century. Looking Good During Pregnancy Week by WeekTips and tricks for answers on everything from teeth whitening and weight worries to baby-safe ways to pamper yourself. 8 Ways to Pamper Yourself When PregnantYour body is busy building your bundle of joy, and you're likely preparing around the clock for baby's arrival. Hair Dye and Highlights During PregnancyWorried you won't be able to keep up with your hair routine while pregnant?
Hair Styles During PregnancyThere's a lot to love about your hair (it grows so fast!) while you're expecting, but before you call your stylist for a cut, read this. Nails, Manicures and Pedicures During PregnancyEager to give your hands a little color, but worried that polish might impact your baby-to-be? Spa Treatments During PregnancyBefore you book that day of beauty, learn what will give your pregnant self some relief — and what may be risky for your baby-to-be. Hot Tubs and Saunas During Pregnancy Even though sitting in a sauna or taking a dip in a hot tub may seem like the perfect remedy to soothe your pregnancy aches and pains, these activities can be harmful to both you and your little bundle.
Aromatherapy During PregnancyIf you're looking for an all-natural way to reduce stress and relieve your achy back and swollen feet, aromatherapy can help. The material on this website is provided for educational purposes only and is not to be used for medical advice, diagnosis, or treatment, or in place of therapy or medical care. This Site and third parties who place advertisements on this Site may collect and use information about your visits to this Site and other websites in order to provide advertisements about goods and services of interest to you. One of the most common complaints of pregnant women is that their backs, shoulders, and necks hurt. 3. For pregnant woman, one of the most important posture tricks is to keep your shoulders back and your chest outward.
4.  If you must sit for a long period of time, make sure that you are in a comfortable position. Chances are, even with the best posture during pregnancy, you are apt to feel some muscle aches and pains.
Please do not post comments containing profanity, obscenity, hate speech, defamation, abuse, harassment, or solicitations of any kind. To conclude, one of the main goals of prenatal pilates training is to reduce these muscle imbalances in a pregnant body, which consequently will lead to correct upright posture, reducing backaches and muscle cramping. Posted on January 31, 2013 · In the previous chapter of my article Pregnancy and working out (part3) I started explaining the main principles of prenatal pilates.
Avoid the C-position of your spine when performed against gravity, both while exercising and in every day life.
Gentle stretching only, avoid pushing yourself to the full range of motion while performing any stretching exercise. Focus on creating and supporting a good posture.? Strengthening and stretching certain muscle groups is crucial for maintaining healthy body and natural curvatures of the spine. These are the main principles of pilates during pregnancy and working out , in my opinion, should be a part of life of every pregnant women. Posted on January 28, 2013 · In the previous chapter about Pregnancy and working out (part 2) I described body changes during pregnancy, which give us better understanding of main principles of prenatal pilates. Keep moving around.  Avoid staying in one position for too long, because it creates stagnation and discomfort in the pregnant body.
Use inclines (starting 2nd trimester), which will take the pressure of the inferior vena cava at the right side of the spine. Posted on January 27, 2013 · The first part of my article Pregnancy and working out (part 1) explained the benefits of prenatal pilates and listed most of the cases in which pregnant women should not exercise. In this part I’d like to describe some body changes during pregnancy, because it will provide a better understanding of the fundamental principles of prenatal pilates training.
1)  Estrogen and progesterone levels increase to one hundred times, which causes muscles to become softer and more relaxed to allow room for the baby to grow inside the mother.
2)  Relaxin affects the ligaments so that the pelvis can soften and expand in preparation for the birth. 4)  By the end of pregnancy , a woman will have gained approximately 9 extra pints of blood ( more than 4 litters!) Compare: usually human body has 5-6 liters of blood, which means that heart of a pregnant woman must work much harder to pump all the blood through the circulatory system. 6)  The neck, shoulders and upper back can get tight and strained because of the enlarging of the breasts.


7)  Round ligament pain can be caused by sudden uncontrolled movement, in order to prevent it, you should move slowly with transverse abdominals contraction. 9)  Lower back ache in most cases due to postural changes such as increased lumbar curvature of the spine and anterior pelvic tilt. In the next chapter about pregnancy and working out, I will describe main principles of  prenatal pilates, based on the above information.
Posted on January 26, 2013 · Today I’d like to share with you some of my experience of training prenatal clients.
Before getting into more details, I’d like to list some exceptions and contraindications for practicing prenatal pilates. I’m going to write more about working out during pregnancy in my next article, focusing on the physical changes in a pregnant body.
A good diet during pregnancy is of utmost concern.Pregnancy is that amazing time in a couples life when they witness and growth of the unborn, their child. In order to deliver a safe and healthy baby, there are things that a new mom must go without or avoid entirely. A solid pregnancy diet will include large amounts of calcium.  Calcium is not only crucial for bones, and teeth, but it is also helps blood to clot normally, muscles and nerves to function properly, and the heart to beat normally. The baby requires a lot of calcium to grow, and what the baby does not get from the mother’s diet, the baby will take from the mother’s bones, teeth and wherever calcium is stored.  This can be detrimental for a mother’s health in the future.
A healthy amount of weight to gain during pregnancy is between 25 and 35 pounds and this can be maintained with good eating habits.
So whether you want fashion tips on maternity wear basics (and beyond!), want to know what's safe when it comes to hair treatments, or need a fast solution for a particularly vexing beauty challenge (brittle nails got you down, too?), you'll find advice for all these and more here. Find out what to go shopping for, what you don't need, and what you can probably come up with at home. Use this guide to discover what's worth spending money on (maternity jeans are a must!), what may be in your closet, and what you can leave on store shelves. This discomfort during pregnancy is normal considering how drastically pregnancy changes your posture. Maintaining good posture can reduce the amount of strain and tension in your lower and upper back, as well as in your neck, shoulders and hips. Chiropractors encourage people to make sure that their ear lobes are in line with the middle of the shoulder area. Pregnant woman are also advised to elevate their feet so that their knees are bent at a 90 degree angle. If you must stand for long periods of time, make sure your shoulders are back, chest out – and that you keep your neck and head in a comfortable position. If your back is very sore, and you find that maintaining good posture during pregnancy is difficult, invest in a belly belt. Your changing center of balance and the extra weight of baby put a lot of strain on your spinal column. Health & Parenting Ltd disclaims any liability for the decisions you make based on this information, which is provided to you on a general information basis only and not as a substitute for personalized medical advice. Required fields are marked *Comment We welcome and value your opinions, and encourage you to comment on our blog posts! We ask, however, all users who post in the blog remain courteous, polite, and respectful to other users. It may also ease up some other pregnancy symptomps such as headaches, swelling of ankles and feet, indigestion, anterior rib pain etc. I’m planning to follow it up with a set of short videos of prenatal pilates exercises you could do at home.
It encourages the baby into OP (occiput posterior) position- face of the baby is facing mother’s pubic bone, its head toward her sacrum, during the labor it can cause much discomfort (“back labor”). Do some posture correction, pelvic floor work, transverse abdominals work, breath work, gentle stretching. When I train my prenatal clients, I give them several excercises in different positions (standing, seating, side-lying…) and switch between those positions every 5-7 minutes.
It also will decrease compression and help to obtain a neutral spine and pelvis through better alignment. Some people think that pregnancy and working out don’t go well together, but it’s completely the opposite! It has been proven that pilates during pregnancy is very beneficial for both labour and delivery, it also helps to keep muscle memory, maintain muscle strength and flexibility. First of all, if you have never done pilates before, generally it is not recommended to start any type of new physical activity while you’re pregnant.
Most soon to be moms understand that there are many obvious things to avoid like cigarettes, alcohol, ibuprofen and even caffeine.
If your back and abdominal muscles were not in optimal condition before pregnancy, chances are the shift in your weight is putting great strain on the large muscles of your back. Even while working, driving, reading, cooking, or really any activity, try to keep your head up and your chin in line with the plane of your body.


Remaining conscious about this and checking your position throughout the day, can help you maintain good posture. Doing so straightens the spine and enables your larger muscles to support the weight of your belly.
Additionally, your buttocks should be scooted back to the edge (touching) the back of the chair.
Additionally, it is suggested that you alternate raising one foot on a short stool while standing for long periods of time. This belt can be a lifesaver during the last trimester of pregnancy because it supports your abdomen and lower back. One of the best things you can do for yourself is to take time every day to do yoga or pregnancy stretches, and to exercise regularly.
Remember those multiple hormonal changes which happen in your body in preparation for labor ? Try perfoming functional exercises which incorporate a lot of coordination, such as modified squates, lunges, planking, side-planking, push-ups… I’ll explain how to modify these exercises in another chapter.
Lets be honest, it will extremely hard to live in your bodyl!!!  Use more relaxation and breathing techniques, best position to work-out is all fours, which  takes pressure off the spine and thus brings relief to back pain.
It is always better to form a certain structure of your session before starting and, if needed, vary exercises within this structure. If you’re on your 1st trimester, you scan work out lying on yourback, but no longer than 5 min at a time. I have trained already many of them and at the moment I regularly see two pregnant clients, both on their second trimester.
Moreover, practicing prenatal pilates consistently 3-4 times a week guarantees you fast post-natal recovery.
Although if you’ve pilates prior, or perhaps, you’ve done yoga or weight training, basically, you have established that “mind-body connection”, at that point it is generally safe to start your pilates practice. As pregnancy progresses this pain can intensify, especially once hormones begin loosening the ligaments in your joints.
The tendency to shift your head to the side, or downward is the onset of bad posture and can cause you pain. Vaginal Discharge During Pregnancy Carpal Tunnel Syndrome in Pregnancy How to Cope With Morning Sickness Pregnancy Brain - Is it in YOUR Head? Your muscles become more relaxed and soft, your ligaments, affected by relaxin, are much more flexible then before pregnancy, therefore you may find yourself achieving a bigger range of motion in some exercises, for example, when stretching your hamstrings or inner tights. Keep doing your pelvic floor and transverse abdominis work, gentle stretching is a good way to start and finish your training. Most importantly, it will give you a wonderful connection with your body and your future child, and what can be better than feeling your baby kicking in inside you ?? ? In some cases though, pregnant women are not sure what a good diet during pregnancy consists of on a daily basis. DIY Birth Photography Tips Pregnancy Questions - Can I Pick Up My Toddler Is It Worth Worrying About Bump Size? At the same time, some other muscles will get noticably weaker, loser and you may get disconnected to them.
I’ll describe them in details and attach some pictures in one of the following parts of the article. Training a pregnant woman is such an intimate process, and every case is always unique and valuable for me. Try to stretch one leg at a time, which will give you more control over the range of motion.
That is why pre-natal pilates is the best way of creating and maintaining a good posture: most of the exercises are tailored to your pregnant body thus they help to build up those weak muscles, to stretch out the stiff ones, and, of course, to keep connection to your pelvic floor and abdominal wall. It is necessary to learn this skill and make it habitual from the very beginning of your pre-natal practice, so that you could keep using it throughout your pregnancy when changing positions.?C-positions performed standing (such as roll-down exercise) or seated (such as roll back) are acceptable, although the range of motion may decrease to your personal comfort level. I’m kind of curious how it feels like and I wish one day I will be able to be in the shoes of my clients.
You should be ready to commit at least 2-3 times a week (3-4 even better) for 45 min – 1 hour pilates sessions, otherwise it is better to reject the idea of practicing prenatal pilates from the very beginning. If you exercise only once in a while, that “stress” being put on your body is not worth the results: erratic work-outs will not give you neither of the benefits described above. The last but not the least: never force yourself to exercise if you don’t feel properly connected to your body.



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