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AFTER BIRTH RECOVERY
Pelvic Floor Restoration: Kegels
Abdominal Toning: Lie on your back with knees bent and supported
by a pillow, feet resting on the surface. Place your left
hand on your tummy, and your right hand underneath your low
back. Inhale through your nose, feel your abdominals rising.
Exhale through a round mouth, pulling in your tummy, and pressing
down at your right hand with your low back. Tighten your seat
muscles. Repeat 5 times.
Reducing tension in your neck and shoulders: from a sitting
position rotate your right shoulder up, back, down, forward
and up in a circular motion. Change directions.
Feet, ankles: stretches
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The first time I was in labor, so were other ten women stuck in the same room back in a Soviet hospital! Partners were not allowed, and epidural wasn't on the menu. I was unprepared and unfit. Fifteen hours, and what seemed like thousands of pushes and two tears later, I had my daughter Sonya (19", 7.5 lbs). It took me months to heal.
The second time, at SF's Kaiser, I took
a decision to go natural and breathing helped me to cope with
pain. Suddenly, the baby's heart rate slowed down dramatically
- his umbilical cord was wrapped around his neck! But I remembered
to use transverse abdominis, and David (8.10 lbs, 22") was
born in two pushes! As a result, he did not suffer severe
complications from oxygen deprivation, and I had no tears
or episiotomy! |
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Labor and delivery require a huge mentality adjustment because
they can’t be planned and controlled. You have to let go and
let your body do its work. It is easier if your body is prepared.
Labor and delivery preparation exercises will create solid grounds
for your big day.
PUSHING. Ever
wondered how to “push”? Drawing from my own delivery
experiences, I have developed a special routine for training the
transverse abdominis, the muscle that your body uses for
pushing. It might help you to avoid tears, episiotomy or a Cesarean
section.
BREATHING. Breathing
awareness practice. Learning to breathe supportively in pregnancy
is indispensable for coping with pain and stress of labor. Breathing
through contractions is like floating on ocean waves that will bring
you to the shore…
MUSCLE FLEXIBILITY. Muscle flexibility program. Did you
know that getting into one of the most popular birthing positions
is painful – not because of contractions, but due to tight
hamstrings?! The solution is simple: flexibility
exercises! “Opening up” the hips and pelvis, and
stretching your inner thighs and groin muscles will also help a
lot during labor.
I absolutely love working with Anna. She is so supportive and knowledgeable. She is an inspiration to all us mommies who want our shape – well, hey –let’s be honest – want ANY shape back after having our precious darlings. Anna will get you on track and healthy.
-- Diana Orgain, Writer |
My doctor was absolutely astonished at how quickly and easily my first son was born
I began working with Anna while I was pregnant with my son. Anna and I spent a lot of time during my pregnancy focusing on strengthening my abs. I’m not sure that I was fully convinced it was working until my doctor was absolutely astonished at how quickly and easily my first son was born. Although I had an epidural, I felt I had complete control over my muscles, allowing me to concentrate on “welcoming him into the world” in less than 20 minutes.
Two years later, we still work together. As a former dancer, marathoner and century cyclist, I can say in all honesty that I have never looked or felt this good. Anna has helped me improve my nutritional habits significantly which I've found helpful in reducing fatigue and improving energy.
I can't say enough about Anna. She is extraordinarily talented at her job. She's constantly learning new methods and techniques to improve her own professional performance, which keeps every work out we do fresh and effective. She's extremely in tune with her clients and meets their needs with individual work outs designed for their long term goals and their well being on that specific day.
I wouldn't work with anyone else.
Kathryn Ellman
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