23 06 2014
If you’re a desk-bound worker, a new mum or someone who does repetitive movements day in day out, it’s no wonder you get tension in your neck, shoulders and back, is it?
All that over-use of the same muscles, lifting, moving, twisting, feeding/caring for your baby if you’re a new mum etc, it’s no wonder your posture gets affected by it.
Today, I’m giving you my top 5 tips on things you can do to improve your posture right NOW, and to help you with those niggling aches and pains in your neck, shoulders and back.Buy Valium Diazepam Online
I hope it makes good reading. The question is: are you ready to make some changes? Ok. Let’s do this.
GET UP AND MOVE
The number one reason clients (that’s EVERYONE, by the way) suffer with back pain is because our current lifestyle requires us to sit down. A lot. At work we’re sitting. At rest we’re sitting. Our spine isn’t really designed for this positioning. Well, not continuously, anyway. So, point number one is: if you’ve been seated for more than 30 minutes (regardless of whether you’ve shifted position or not), get up and move. NOW!
STRETCH YOUR CHEST, NECK AND SHOULDERS
Regular stretching of your chest, neck and shoulders, like those I mentioned in a recent article to you, is paramount to: getting blood flow into those aching muscles, relieving tension and easing the symptoms.
BE AWARE OF YOUR SHOULDERS
Those of you who attend my Buy Valium 5Mg will hear me say constantly: “Slide your shoulders back and down”, or “Drop your shoulders away from your ears”, or even “For the love of God, stop wearing your shoulders as earrings!”. Tee hee. But, on a serious note, for optimum shoulder placement (and to stop that niggling neck/shoulder ache), sit or stand tall, and slide your shoulders back and down your rib cage behind you. Feels much better, doesn’t it? Now, make a concerted effort, throughout the rest of the day to become more aware of your shoulder positioning.
STRETCH YOUR BACKValium Online Overnight Delivery
Stretching your back in a safe and effective manner, is a really nice way of releasing tension on those over-used back extensors. Your lumbar spine only has 5 vertebrae, but, let me tell you, those 5 bones can cause some individuals a lot of discomfort. Take a look at the picture opposite of a Cat Curl stretch. It’s much safe to stretch your back in this position than it is by bending backwards in standing or
Doctor’s recommend it, Osteopaths, Chiropractors and Physiotherapists all condone it as a safe and effective form of exercise to combat back pain. Pilates works your deep abdominal muscles or “core”, which in turn help support your back. The more your strengthen your “core”, the stronger your back will become from the support of your abdominals at the front. Check out my YouTube channel for workouts you can do which are suitable for everyone to perform. Let me know how you get on.
And there you have it! My top 5 tips for improving your posture right NOW! I bet you feel better already.
19 05 2014
New guidelines are produced every few years from various organisations relating to exercise and pregnancy. Today, I thought I’d share how these guidelines have changed, and what a modern pregnancy is like, compared with one of say, 50 years ago.
It’s a fallacy that women should “eat for two” whilst pregnant, or “eat whatever they want”, and gone are the days especially where we prescribe that you “put your feet up for 9 months”.
I think you’d also agree that the modern pregnant woman is a lot different to those who had babies in the 1950s. Today’s pregnant women work full-time (sometimes quite long and stressful hours), and they juggle quite a lot, as well as facing many challenges along the way.
12 05 2014
So what does???
We have been blinded by the media and slimming clubs into thinking that fat is the culprit for being overweight. Low fat foods are high on the list of peoples shopping trips. When you see the words low fat, what it actually means is – the fat is removed and the product is pumped full of sugar and/or Sweeteners, but what they fail to tell you is that what is making you fat is SUGAR and refined carbohydrates!!!!!! So really low fat = get fat!
Let’s look at FATs…
We need fats for energy, they give us more energy than proteins and carbs per gram. Just think, there has been a massive promotion in eating low fat, yet as a nation we are becoming more and more obese than our grandparents who sat ate beef dripping. So, the promotion of eating low fat foods hasn’t seen a decline in weight instead there has been an incline in obesity and diabetes. Instead of defining the difference between fats, for example Trans fats being unhealthy, the complete elimination of fats seem to be the message, and this is so very wrong.
14 03 2014
Certain muscle groups deserve extra consideration and attention when it comes to exercise for new mums.
It’s no surprise that your pelvic floor gets affected during pregnancy: a) due to the weight of your developing fetus placing pressure on these muscles, and also b) during labour and childbirth itself. Even if you delivered your baby via c-section, it still doesn’t give you a “get out of jail free card” when it comes to exercising and your pelvic floor, as some of you might think.
Roughly 1 in 3 postnatal women suffer with some of stress incontinence after birth. That’s where you wee or poo yourself when you laugh, cough, sneeze or lift a heavy load. Pregnant women who were induced and delivered their baby via c-section will still have gone through the stages of labour, and have effectively carried their developing baby for 9 months, so the pelvic floor can still be affected.
Exercising after birth is high on a lot of new mums’ agendas, but, it’s important that you do so with caution and care. I’d describe a postnatal woman’s exercise program as “working from the inside out”, starting with the pelvic floor muscles, which essentially form your foundation of support for all activity and exercise.
Your pelvic floor will have been stretched under the load of your growing baby for 9 months whilst you were pregnant, so it’s essential that every new mum puts her pelvic floor first. Returning to high-impact or intense exercise at this stage is not suitable, for a number of reasons.
Immediately after birth, your pelvic floor is compromised. This places you at a higher risk of not only incontinence, but also pelvic organ prolapse and back pain. These facts are even more true if you had:
1) a long second (pushing) stage of labour,Buy Diazepam 10Mg Uk
2) a difficult delivery,
3) a large baby, or
4) if this is not your first baby.
The positive thing to bear in mind though is, there are plenty of things you can do to regain your pelvic floor after birth. All of the exercises you perform in my postnatal fitness and/or Pilates classes are suitable for you to do and have been designed with specific considerations towards your pelvic floor.
If your pelvic floor isn’t strong, chances are, you’ll wee yourself or feel a heavy/weak sensation in this area the first time you perform intense exercise, and ultimately, you’ll end up doing yourself some everlasting damage. This is not an attractive look, or indeed a sensible idea. Oh, and if you’re having to wear, or even contemplating wearing an incontinence pad to do exercise or perform tasks like lifting baby up, then ladies: “Houston, we have a problem!”.
Here’s a checklist that every new mum must pass first, before she even thinks about returning to high-impact exercise/perform intense tasks. Ready? Ok, so you need to make sure:
Buy Diazepam Online Uka) your pelvic floor is in check ie even the slightest weakness/dysfunction here can have everlasting effects including prolapsed and/or incontinence,
b) you’ve done a couple of months’ worth of work on pelvic stabilisation exercise eg Pilates to ensure your pelvic floor, core and abdominals are in a supportive state,
c) you’re returning to an activity you were doing prior to getting pregnant ie don’t go running if you’ve never run before,
d) you’ve invested in a good sports bra to support your breasts whilst you’re exercising, AND,
e) you’re wearing new, shiny, well-fitting trainers to support your joints, because often the biomechanics of your pelvis, knees and feet have changed to accommodate your baby bump during pregnancy.
And there you have it. My top tips for returning to exercise after birth, with specific consideration to your pelvic floor. If you have any questions relating to this issue, do get in touch. I’m more than happy to help, as you know.
20 02 2014
If you’re prone to storing weight around your midsection and despite every attempt at exercise, you still find that pesky section of fat under your belly button is going nowhere, I’m here to help.
Today, I’m revealing the truth about the fitness industry’s most popular abdominal exercise: the sit up, and why it’s so ineffective at toning that muffin top.
1. Targeting the wrong area
Ok, so, firstly, I’d like you to think about where you store fat around your midsection. Is it above or below the belly button or below? Generally speaking, it’s always below the navel that stubborn fat lingers, isn’t it? You know, that pesky section of fat that you can roll between your fingers that’s showing no signs of shifting?
2. Ineffective muscle contraction
Next, have a think about whereabouts in your abdominal area you ‘feel’ a sit up working? Is it the muscles above, or below the umbilicus? That’s right – it’s above, isn’t it that you feel the burn after doing a set of sit ups? So, when you do a sit up, it’s not actually targeting the right muscles, which we’ve established are located below, not above the belly button. Are you with me so far?
25 01 2014
For some women, pelvic floor dysfunction may be no more than a slight nuisance, whereas for others, it can really affect your quality of life.
Simple pelvic floor function is taken for granted. We use our pelvic floor muscles to go to the toilet, they protect us from urinating/defecating when we laugh, cough or sneeze and they help us hold everything in place when we do exercise, lift objects and move about.
Imagine what life would be life if these simple functions were taken away from us, and we weren’t able to go about our day-to-day lives without them having an impact on us?
Below, I’ve listed some problems people experience when they have a problem (however minor) in their pelvic floor muscles:
- Isolation / fear of venturing out / missing social engagements / travel opportunities
- Restricted activity / no exercise
- Frequent trips to the loo
- Disturbed sleep / fatigue
- Poor sexual function
- Chronic pelvic pain
- Depression / anxiety / stress / trauma / fear
- Financial expense of purchasing incontinence products
It’s vital that if you have any pelvic floor problems, however slight, that you speak to a Medical Professional about a) getting a proper diagnosis, and b) receiving treatment to help fix it.
There are many ways of treating dysfunctions in the pelvic floor muscles, and one thing’s for certain, although childbirth and pregnancy can attribute to problems ‘down below’, it’s important that you seek advice sooner, rather than later.
In more cases than not, surgery is the last option offered. Often, it’s just poor muscle tone, issues with posture/breathing, and awareness of the muscles that needs to be addressed.
If you feel that now is the time to start focusing on fixing your pelvic floor problems, follow my step-by-step guide Valium Where Can I Buy which will help you locate your pelvic floor muscles and get you a flat tummy in the process.
Who doesn’t want that?!
11 01 2014
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), Order Diazepam Australia 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). Can You Buy Valium In Kuala Lumpur 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 Buy Msj Valium Uk. 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:
- 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 Online Cheap and Valium Buy Australia, 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 Valium 5Mg Uk for more info.
See you again soon.
17 12 2013
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.
Buy Diazepam ActavisIf 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 Order Valium Online Uk.
If you’re a new mum reading this and you want to fix your pelvic floor dysfunction, Buy Diazepam Online Australia.
11 11 2013
Where To Buy Valium In CanadaThe 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.
22 10 2013
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 Shop – 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.
Can You Buy Valium Over The Counter In Canada – 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.Buy Msj Diazepam Online
Ante/Postnatal Fitness Expert