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There’s no real “yes” or “no” answer to the question: “Can I give myself abdominal separation after birth?”, but in today’s article, I’m hoping to educate you a little bit more about what abdominal separation is, and how certain movements, and indeed general habits of several new mums can actually cause abdominal separation or make it worse.

 

If this is the first time you’ve heard about Diastasis Recti (the technical term for abdominal separation), Buy Valium Diazepam Online to educate yourself more about the condition.

 

It’s important to point out that the abdominals don’t separate in every pregnancy, and please also note that there are many causes of abdominal distension (in both genders).  Buy Valium 5Mg to read more about the top causes of abdominal separation.  It’s rather enlightening.

 

As a new mum, I’m here to inform you that there’s one movement you’re doing which can either:

a) cause abdominal separation, or

b) make abdominal separation worse if it’s already present.

 

Were you aware that sit ups aren’t safe during the postnatal period?  I wrote an article relating to this recently.  Read it by Valium Online Overnight Delivery.  If you’re doing sit ups in an effort to tone your abdominals as a new mum, please stop immediately.  They aren’t suitable for postnatal women, so cease them NOW.  You have been warned.

 

I’d now like you to think about how you get out of bed.  It’s the middle of the night, you shake yourself awake, you move out of bed as quickly as you can and tend to your baby’s needs.

 

Be honest with me here.  How do you get yourself out of bed?  More than likely, you shift yourself up into a seated position via a sit up-type action.  Am I right?

 

If you do so, can I suggest you change this habit, because:

a) it’s not safe for your weakened post-birth abdominals, and

b) it’ll makes things worse if you have a diastasis of the abdominals already present.

 

How should you get out of bed correctly to avoid putting pressure on the abdominals?

 

Try this procedure here.  Starting from lying on your back:

Valium Buy Canada

  • Bend your legs
  • Keep your knees together
  • Engage your core/pelvic floor muscles
  • Roll onto your side using your arms and core and keeping your knees narrow
  • Place your hands under your shoulders and walk yourself up via your side
  • Swing your legs over the side of your bed
  • Engage your core/pelvic floor
  • Push up to a standing position

 

Practise this procedure whenever you get out of bed and when you get back into bed to go to sleep, following it in reverse ie don’t lie back from a seated position either, because it’s like doing a sit up in reverse, isn’t it?

 

If your baby is not a good sleeper, think of how many times your baby wakes up in the night, and then cast your mind over the number of incidences where you sit up out of bed to go and tend to them?  It’s likely to be several, isn’t it?

 

Being a new mum requires you to perform actions relating to caring for your baby at speed.  At Buy Diazepam Legally Uk and Buy Cheap Valium From India, I demonstrate the dangers of doing movements out of habit, and the consequences of performing them long-term on your pelvic floor, back, weakened abdominals and posture.  If you’d like to book yourself a space and learn more about what’s safe and what’s not, see Buy Genuine Valium Online for more info.

 

See you again soon.

Life is much better with a flexible pelvic floor.

 

Unfortunately, we’re harnessing a generation of ‘pelvic tuckers’ due to the sedentary lifestyles we now lead and I’m seeing more and more pregnant (and postnatal women) showing signs of this.

 

When you sit on your sacrum all day, every day at work, rest and play, for hours on end, you’re likely to have a tight pelvic floor and weakened gluteals (butt) muscles.

 

Have a look at the diagram here.  See where your coccyx is?  Now have a think about the position you’re in for most the day.  It’s in seated, isn’t it?

 

When you’re sat down, your tailbone is tucked under, creating less space between the sacrum at the back and the pubic bone at the front.  This constant positioning shortens the distance between your sacrum and the pubic bone, which in turn, tightens your pelvic floor muscles.

 

There’s no easy way to say this, but if you’re pregnant, it’s going to be a lot easier to push baby out if you have a flexible set of pelvic floor muscles, rather than a tight set.

 

Now have a look at the diagram again and tell me if the person pictured has a strong set of gluteal (butt) muscles?  They do, don’t they?  They’re nice and purt, and there’s a noticeable natural curve in their lower back.

 

Valium Online StoreIf you have a flat back and no bum, chances are, your pelvic floor muscles are tight and dare I say it ‘weak’.

 

Any new mums reading this?  Do you have pelvic floor dysfunction ie do you wee yourself on movement or when you laugh/cough/sneeze etc?  Do you have no bum and no natural curve in your lower back?  Yep?  Well, these are surefire signs there’s something wrong with your pelvic floor muscles.

 

Solution: Do squats, and lots of them.  They’ll help: a) strengthen the gluteals and b) stretch out your tightened pelvic floor muscles.

 

For an instant downloadable worksheet which will work your pelvic floor safely during pregnancy Buy Valium Mastercard Online.

 

If you’re a new mum reading this and you want to fix your pelvic floor dysfunction, Buy Diazepam 10Mg Uk.

Buying Valium In Phnom PenhThe ultimate goal for most pregnant woman is to give birth to a healthy, beautiful bouncing bundle of joy – naturally.

 

For some expectant mums though, there may be a medical reason which restricts them from having a vaginal birth, and baby has to be delivered via caesarean section.

 

The conversations I have with new mums in my postnatal classes who’ve delivered both ways: eg a) one baby naturally, and b) their second baby via c-section, always comment that their rate of recovery post c-section is harder and slower following a c-section.

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Fitness tips for new mums from Claire Mockridge

If you missed my article in today’s edition of the Nottingham Evening Post, here’s another chance to take a quick look!

 

It’s Baby George’s christening tomorrow and the Media is getting really rather excited for this Event.

 

As an Ante/Postnatal Fitness Expert, I’m more focussed on The Duchess of Cambridge and her recovery journey from Baby George’s birth to now.

 

I think you’d agree, Kate Middleton looks pretty amazing, but what we do need to understand is that she has a team of Experts on hand to ensure she gets back into shape as quickly as possible.

 

If you’re a new mum reading this, I’d say it’s important that you don’t rush back into the wrong types of exercise post-birth.  If you do something inappropriate like running, or return to your pre-pregnancy regime straight away, you may do everlasting damage to your recovering postnatal body, so proceed with caution.

 

Here are the best forms of exercise for new mums:

 

Valium Online Australia – This is the BEST form of exercise for new mums to do, due to its focus on safe abdominal/pelvic floor re-strengthening, and postural re-alignment.  Find a Postnatal-specific class or postnatal Pilates DVD.

 

Buggy walking – Get out and about, set a good example for your newborn by getting active and to be honest, the fresh air does you the world of good.

 

Valium Bula Anvisa – Get fit, have fun, make new mummy friends and bring baby with you!

 

Get up and move – Sitting still for hours on end feeding etc will do your back no favours, so every 30 minutes, move about to stop your body seizing up.

 

If you follow these tips, listening to your body as you would’ve done regarding exercising during your pregnancy, then trust me – you’re well on your way to a safe and effective postnatal recovery.

 

If you have any questions relating to postnatal exercise, do get in touch or check out my website www.clairemockridge.com for more info on my classes

 

Bye for now.Order Diazepam Australia

 

Claire Mockridge

Ante/Postnatal Fitness Expert

Recently, I posted up a quick question on my Facebook profile which asked:

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“What would be one piece of advice you would give a new mum?”

 

It prompted quite a discussion with mums of all ages popping on listing their pearls of wisdom, so I thought I’d share of the statements with here:

 

  1. You will find your own way of doing things and don’t feel bad if it’s not the same as everyone says you should be doing things!

 

  1. Relax and enjoy every moment because it flies by and follow your instinct.

 

  1. Make it your experience, relax and find your way of doing things with your baby – and don’t hope to control things!!

 

  1. Do what’s best for YOU and baby!

 

  1. Do not try to be superwoman – the housework is not going anywhere, just enjoy your baby.

 

  1. Sleep whenever baby does.Buy Diazepam Online Cheap

 

  1. Don’t listen to advice you have not asked for!!

 

  1. Keep calm & follow what feels right for you & your bubba.

 

  1. Your body is fabulous and amazing…look at what you just produced. Don’t punish yourself to get your ‘figure’ back.

 

  1. Get out the house and meet up with other new mums – you will be friends for life.

 

  1. Drink wine – LOL!

 

  1. Do what’s best for you and the baby, housework can wait!

 

  1. Remember the horror of not sleeping will come to an end…someday…

 

 

Valium Buy AustraliaAnd, there you have it!  An overwhelming response to a very simple question, but some of the answers have come straight from the heart, haven’t they?

 

I hope some of the advice resonates with and/or offers you some help, particularly if you’re having “one of those days”.

 

Let me leave you with my personal favourite at number 14 on the list though:

 

“Never sit down to breastfeed before first locating the remote control.”

 

Good advice, eh?

 

There’s no better way of experiencing being a new mum, than to surround yourself with other new mums, I think you’d agree.  What I like about the services I offer are that they provide you with a bit of ‘me’ time, an hour of structured exercise, which you wouldn’t normally do, AND enable you to meet and chat to other new mums in the process too about any fears or frustrations you have concerning your newborn.  Buy Valium 5Mg Uk to find out more about my postnatal exercise classes, AND meet some fab new mummies in the process.

When it comes to exercising after birth, the number one reason new mums don’t exercise is simply because they don’t have the time to do so.  Sound familiar?Buy Diazepam Actavis

 

Well, with that in mind, I’m going to drop you straight in with top tips for making working out simple, easy, fun and time-efficient.

 

My question to you is: Are you ready?

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When it comes to Doctor’s appointments, meetings with your Consultant and regular visits to the Midwife, these appointments can be rather cursory affairs with your Medical Professional asking you: “So, how are your feeling?”, and that’s about it.

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I’m not here to judge these individuals with the service they provide obviously, but, with a little bit of education before you go in, I’m here to help you get the most out of your medical/health appointments, to ensure you come out feeling as though you’ve had your questions answered, and you leave with a boost of confidence.

There’s nothing worse than taking yourself off to the Midwife and realising afterwards you didn’t really get the right information, or enough of it.

Today, I’ve put together a bit of a checklist for you, to help you:

  1. Write a list – Before you go, write a list of your concerns and symptoms starting with the most important.  It doesn’t matter if you’re going for your 12, 28 or 32-week check, don’t assume that the appointment will always be about you.  Midwives may take measurements of your abdomen, ask you if baby is moving, book you in for scans and/or refer you to other specialists from time-to-time, so anything concerning ‘you’ may not take priority when time is limited.
  1. Chart when the problem started  – If you have a problem you’d like to discuss, jot down when it started, how it developed and how it affects your daily life now eg  are you concerned about the appearance of your varicose veins, do you feel discomfort ?
  1. Ask for an examination – don’t assume that all medical professionals will do this.  You may need to ask them specifically for a physical, however embarrassing the issue is.
  1. Be honest and don’t hold back any details – practise what you want to say or ask in front of a mirror.  I appreciate if it’s something of a sensitive matter, it’s not going to be easy to talk about, but you simply have to, if you want something like getting natural bladder or bowel function back again, or pain that you’re experiencing to go away, ok?
  1. Be clear about what you want – eg if you’d like a change of medication, ask for it outright – no mess, no fuss, just clear, concise language.
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  1. Be assertive, but polite – you don’t want your GP to push the panic button under their desk to summon Security, but at the same time, you want answers, information and clarification, and you need to walk in with confidence.
  1. Ask your GP to clarify anything you’re not clear about – how many times do you walk away from an appointment or discuss the details with your partner/friend afterwards, and then realise you’re not really anymore clued up than before you walked in?  It’s so frustrating, isn’t it?
  1. Take a friend or relative along for support – If you’re worried bring someone with you.  Most Practices have a chaperone policy in place, so take advantage of it.Postnatal-21
  1. Ask for a second opinion – If you’re not happy with the outcome, ask for an appointment with another GP.  You’re quite within your rights to do this if you see it necessary.  At the surgery I’m registered with, I can request an appointment with any Doctor and can book online, so I don’t even need to speak to a Receptionist.  Similarly, you could make a phone appointment with a Midwife instead to get your questions answers or gain another perspective.  Simples.
  1. Book a double appointment – If you feel your problems can’t be covered in 10 minutes ask for a longer appointment.  I rarely see a Doctor myself, to be honest (might be something to do with that healthy lifestyle/occupation, eh?).  But, I make myself go at least once a year to get myself checked over and request a double appointment and get everything out of the way in one go.  The patients booked in after you will be thankful that you didn’t run over if you request a longer time to discuss things too.

And there you have it.  My Top Tips for getting the most out appointments booked with any medical professional that crosses your path.  Why not print this list out and keep it in your handbag?  That way, you’ll have access to it (and something to read when you’re sitting in the waiting room too!).

Obviously, being a pregnant woman requires you to be superhuman sometimes, but when it comes to your health and wellbeing as an individual, it can be tough.  It may be months and months before you feel normal again, particularly in the early stages of pregnancy.  And, when pain strikes or baby is struggling for space in the third trimester, even more problems can arise.

To do what’s right for you and your unborn baby, Where To Buy Valium In Canada to find out more about keeping fit during pregnancy. Because put simply, if you don’t do something NOW to stay active during pregnancy, it may be even longer before you’re your old self again postnatally.

 

 

Buy Valium EuWhen it comes to your Doctor’s Check up after birth, and subsequent follow up visits, at some local Clinics here in Nottingham, these appointments can be rather cursory affairs with your Doctor asking you: “So, how are your feeling?”, and that’s about it.

I’m not here to judge your GP and/or the service they provide obviously, but, with a little bit of education before you go in, I’m here to help you get the most out of your Doctor’s appointments, to ensure you come out feeling as though you’ve had your questions answered, and you leave with a boost of confidence.

There’s nothing worse than taking yourself off to the Doctor and realising afterwards you didn’t really get the right information, or enough of it.Today, I’ve put together a bit of a checklist for you, to help you:

  1. Before you go, write a list of your concerns and symptoms starting with the most important – if you’re going for your 6 or 10-week check (with most doing a ‘mother and baby’ check at 8 or 12 weeks to save time), don’t assume that the appointment will always be about you. 
  1. If you have a problem you’d like to discuss, chart when the problem started, how it developed and how it affects your daily life now as a new mum eg can you laugh without wetting yourself, are you concerned about the appearance of your c-section scar etc?
  1. Ask your Doctor to check your abdominals for any separation, and do a test for pelvic floor function – don’t assume they all GPs will do this, ok, so ask for it specifically.Valium Buy Canada
  1. Be honest and don’t hold back any details – practise what you want to say in front of a mirror.  I appreciate if it’s something of a sensitive matter, it’s not going to be easy to talk about, but you simply have to, if you want something like natural bladder or bowel function back again, ok?
  1. Be clear about what you want eg if you’d like a change of medication, ask for it outright – no mess, no fuss, just clear, concise language.
  1. Be assertive, but polite – you don’t want your GP to push the panic button under their desk to summon Security, but at the same time, you want answers, information and clarification, and you need to walk in with confidence.
  1. Ask your GP to clarify anything you’re not clear about – how many times do you walk away from an appointment or discuss the details with your partner/friend afterwards, and then realise you’re not really anymore clued up than before you walked in?  It’s so frustrating, isn’t it?
  1. If you’re worried, take a friend or relative along for support – most Practices have a chaperone policy, so take advantage of it.
  1. Valium Online ShopIf you’re not happy with the outcome, ask for an appointment with another GP – you’re quite within your rights to do this if you see it necessary.  At the surgery I’m registered with, I can request an appointment with any Doctor and can book online, so don’t even need to speak to a Receptionist.  Simples.
  1. Book a double appointment if you feel your problems can’t be covered in 10 minutes – I rarely see a Doctor myself, to be honest (might be something to do with that healthy lifestyle/occupation, eh?).  But, I make myself go at least once a year to get myself checked over and request a double appointment and get everything out of the way in one go.  The patients booked in after you will be thankful that you didn’t run over if you request a longer time to discuss things too.

And there you have it.  My Top Tips for getting the most out appointments booked with your Doctor, or any medical professional for that matter.  Why not print this list out and keep it in your handbag?  That way, you’ll have access to it and something to read when you’re sitting in the waiting room too!

Obviously, being a new mum requires you to be superhuman sometimes, but when it comes to your recovery as an individual, it can be tough.  It may be months and months before you feel normal again.  But if you don’t do something NOW to help your recovery, it may be even longer before you’re your old self again.

Want to learn more about postnatal exercise? Check out my Can You Buy Valium Over The Counter In Canada, Buy Msj Diazepam Online and Generic Valium Online.

Valium Buy CanadaToday, I’m talking to you about ‘abdominal splinting’.  This might be the first time you’ve heard of such a thing, but perhaps, when you were bored online one day, you came across the term whilst searching for safe and effective exercise for the abdominals.

 

In some cultures, abdominal splinting is widely used.  As soon as a new mum has had her baby, her tummy is wrapped up in fabric (or perhaps ‘bound’ might be a more accurate term to use) to help protect it.

 

‘Binding’ is sometimes suggested to new mums to help re-align Buy Diazepam Legally Online.  Diastasis recti, it’s official name, can occur in postnatal women for many reasons.  Some new mums carry on as normal symptom-free with abdominal distension and others have pelvic floor dysfunction, back and/or pelvic pain as a result of this separation.

 

Here’s my take on abdominal binding, and/or any form of ‘splinting the abdominals together’ in an effort to fix diastasis recti:

 

  1. Loss of feeling

When it comes to exercising the abdominals safely after birth and/or fixing abdominal separation, in my opinion as an Ante/Postnatal Fitness Expert, I believe you’re better of strengthening the abdominals via functional Pilates/core-based training.  Wearing a tight band around the abdominals performing exercises doesn’t really allow correct muscle recruitment.  With Pilates, you should be able to ‘feel’ a drawing in or slight tightening of the abdominals.  Wearing a splint may or may not enable you to have the same sensation.

 

  1. Buy Valium LondonMasking the issue

If back pain is present, wearing an abdominal splint is, in my eyes, just masking the problem, not actually fixing it.  It’s a bit like taking painkillers when you have shoulder pain.  Sometimes popping a few pills takes the edge of the pain, but it’s only short term relief, isn’t i?  If you want to fix that dysfunction in your shoulder once and for all, you’ll need to seek advice from a Physiotherapist, Osteopath or Chiropractor.  The same goes for doing Pilates to help realign the abdominals.

 

  1. Skin irritation

Women I’ve researched who’ve worn an abdominal splint, for several hours a day, can cause irritation/chaffing in the skin, particularly in warm weather.  And, obviously, if the make up of the material used is of synthetic origin it doesn’t allow the skin to breathe effectively.

 

  1. One size doesn’t fit all

When selecting an abdominal splint, another problem new mums encounter is that the splint purchased may/may not be the right size/shape/length for you.  If you have a long torso, but a small waist, you might find the splint is wide enough, but not the right depth, and it rides up/down which requires constant adjustment.

 

  1. Start from the ground up

When addressing abdominal separation, you’re actually best to assess things from the ground up.  What I’m talking about here is your pelvic floor.  If your pelvic floor isn’t strong, strengthening it first is the best thing you can do.  There’s a formula that we follow as Ante/Postnatal Specialists to help fix abdominal separation, and it starts with the pelvic floor first, and then correct recruitment of the right abdominal muscles second eg Pilates-based exercise addresses both of these.

 

Order Valium Online AustraliaAnd there you have it.  My take on whether wearing a splint and training the abdominals is effective.  Obviously, every new mum is different, and you yourself may have a positive experience of abdominal splinting.

 

If you’d like a more effective, step-by-step, progressive workout to perform to realign any distension in your tummy muscles, Buy Yellow Diazepam to exercise with other new mums and get support from a working out in a group.

 

Or, Buy Valium In Australia Online to download a series of exercises specifically for postnatal women to follow to help fix abdominal separation.

Buy Valium 5Mg OnlineWhen the weather warms up, it lifts your mood, you instantly feel happier upon opening the curtains of a morning to see blue sky instead of grey, your outlook on life improves, and all of these factors help with fat loss.

 

Let’s keep our fingers crossed that the sun continues to shine for a little longer to help us reach our health and fitness goals, eh?

 

There are a number of reasons why summers is good for fat loss, and here they are:

 

 

THE GREAT OUTDOORS

So, when the sun’s shining, you can’t help but get outside in amongst it, can you?  Taking your baby out for a walk in the warmer months is a great way of bonding with baby, gives your body the perfect opportunity of burning off some calories, and it sets a great example for your little one too.  Have a think about how the onset of snow might make you feel, in comparison to sunshine?  It’s a pretty grim prospect being trapped for days on end, with cabin fever settling in, so rejoice the warmer weather and get out and about as much as you can!  Find some hills, pick up the pace, use outdoor furniture to do squats or press ups and work your pelvic floor whilst your there.  Too easy!

 

MOOD ENHANCINGBuy Diazepam Tablets

When the sun’s out or the weather forecast predicts clear skies and warm spells, your mood instantly uplifts.  For sufferers of depression and other conditions such as SAD (Seasonal Affective Disorder), the presence of sun is brilliant news.  There’s another link here too though.  When your mindset changes into a more positive state, it decreases your stress levels, which in turn makes your body a fat-burning machine.  High stress equals fat-storing.  Low-stress equals fat-burning.

 

RABBIT FOOD

In the warmer weather, you’ll naturally opt for salads, cold dishes and anything leafy and green.  On a warm day, you’re less likely to tuck into a hot steaming carb-infused bowl of macaroni cheese, pizza or risotto.  Instead, it’s salads all the way, which incidentally are packed full of antioxidants and nutrients, and green leafy salad leaves also have fat-burning qualities, so there you go.  Just watch the dressings here though, because shop bought varieties contain more sugar than you think.

 

APPETITE DECREASES

The portions of food on your plate are smaller, you’ll therefore consume fewer calories and you’re more likely to make healthy choices when the weather is hotter, because your body won’t crave sugary, fatty foods.  This is all good news for fat loss too!

 

FLUID INTAKEValium Online Visa

If you’ve upped your workout intensity or are generally feeling the heat, naturally, your body will need to replenish lost fluids with more fluids.  The best source of fluid replacement is, you guessed it – water.  The unfortunate thing here though is, it’s oh so tempting to reach for a glass of wine or a cold beer when you’re around at a friend’s for a BBQ.  Water is a brilliant way of flushing out your system and ridding it of toxins, so think twice before reaching for an alcoholic beverage if you’re really serious about shifting weight, particularly around the midsection.

 

 

And there you have it.  Have you noticed you’ve lost weight recently?  Are your trousers a little less tight around the waistband?  Well, it could all be down to a change in mindset and the warm weather.

 

 

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