PAIN AND DISCOMFORT MANAGEMENT AND PREVENTION. Relieve the discomforts of pregnancy related medical conditions through movement therapy and preventive routines. (Lower-back pain, sciatica, plantar fasciitis, carpal tunnel syndrome, hemorrhoids and abdominal muscle separation).
PREGNANCY FITNESS PROGRAMS. Fitness program for healthy expectant mothers designed to decrease the risk of a wide range of problems from gestational diabetes, high blood pressure to stretch marks. The components include:
Aerobic (cardio) training to improve circulation
and relieve or eliminate such problems as leg cramps and varicose
veins.
Flexibility Routines Gentle
yoga stretches to release muscular tension and Active Isolated
Stretching to leave you feeling “lighter” and
“your joints oiled.” Thai Yoga massage for pregnancy to relieve pain.
Resistance training with free weights to strengthen
and stabilize your upper and lower body for carrying the baby.
Pelvic floor muscles training to decrease the necessity
of intervention procedures (Caesarean sections, episiotomies, epidurals)
and prevent urinary incontinence.
Abdominal conditioning routine to prevent muscle
separation and to prepare you for pushing.
Breathing
awareness is taught as an important component of maternal
fitness.
ERGONOMICS. A one time consultation on the ergonomics of nursery and infant products will help you to avoid muscular discomfort and injuries by making the right choices for your stroller, crib, changing table, breastfeeding chair, and other nursery items. I will tell you how to train your cat to stay out of the crib!
TIP: ANTI-CRAMP STRETCHES
will reduce swelling in ankles, varicose veins, discoloration
of the legs, and cramps. Perform these stretches before getting
out of bed, going to sleep and after standing or sitting for
extended periods of time.
- Bend and stretch first your ankles then your toes Roll
your feet around in circles, first in one direction then
the other
- Roll a can of soup or a tennis ball with your foot
- Pick up a tissue or a toy with your toes
- “Iron” the floor with your toes
- “Play Piano” with your toes
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"I've been training with Anna for over a year
now, since the last few months of my pregnancy. Without her
I would have felt hopelessly unable to maintain an exercise
program. But regardless of the changing limits that come with
being pregnant or post-partum, Anna could always find exercises
and stretches I could do. I always felt healthier and happier
after our sessions. Anna is full of knowledge, creativity
and enthusiasm. I highly recommend her!"
-- Rachel (Mom of Sammy, 6 years
old., Joshua, 7 months old)
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A STOMACH-SOOTHING SMOOTHIE calms
down nausea and vomiting ; consume one gram of ginger a day.
In a blender, puree: 11/2 inch piece of gingerroot,
peeled and finely chopped, 1 banana, 1 navel orange, peeled,
pitted and trimmed, 2 tablespoons frozen orange-juice concentrate,
1 cup nonfat vanilla yogurt.
While still blending, add three ice cubes
one at a time until mixture is smooth. (2 servings)
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