HealthyMoms: New Moms Growing Gracefully With Baby: Great Posture and Fitness after Baby - An Obtainable Goal!

Have you ever taken a close look at the other women around you while you were eating out? Chances are that many of them are “hunched” over and often complain of various body pain and discomforts. Hopefully, those most affected by musculosketal injuries, and/or predisposed discomforts due to heredity, are seeking the advice of a competent physician or licensed chiropractor. However, what I have observed from my experience as a certified personal trainer and group fitness instructor (as well as, being a “forty-something”, mother of two!), is that so much of our aches and pains may be relieved by simply becoming aware of the many changes that our bodies go through during pregnancy and postpartum.

In the 1970’s and early 80’s pregnant exercisers were not the norm. In fact, pregnant women were considered “delicate”. Unfortunately this “myth of the delicate condition” is still alive and well today. It is amazing to me that even in 2007, my perinatal fitness students tell me stories about total strangers coming up to them while they are exercising , saying such things as, “Are you sure that is safe for you and your baby?” If these observers introduced themselves as certified in perinatal fitness, I might listen to them. Otherwise, their comments would lead me to believe that they are unaware of the vast amount of research available today that supports the benefits of exercise before, during and after pregnancy.

Sheila Watkins, founder of Healthy Moms® Pre and Postnatal Fitness Programs, has made it her life’s mission to provide safe and effective perinatal fitness programming to this special population, as well as educate those health and fitness professionals who wish to work specifically in the field of perinatal fitness and wellness. Using peer reviewed and medically based research, she developed a national certification for childbirth educators, nurses, physical therapists, and fitness professionals, etc. (anyone passionate about working with this special population). In 2001, Healthy Moms® continued to address the needs of women during the childbearing years by expanding their class offerings to include a variety of options. Healthy Moms® classes allow moms to learn safe, effective and fun exercises that they can do before, during and after pregnancy.

You’re probably wondering what all of this has to do with aches and pains specific to moms. When a woman becomes pregnant her body undergoes vast changes:

• Hormones are released to prepare the body for delivery.
• Ribs expand
• Increased weight of baby, organs and breasts, puts strain on upper, lower back and shoulders. Mom’s hip, leg and gluteal (your rear end) muscles have to work harder than usual to support growing baby.
• Blood volume increases

So - is there any wonder why we don’t look or feel the same? Our bodies have just undergone a tremendous transformation! Does that mean it has to remain that way? Not necessarily! The best advice a woman’s caregiver can give is encourage her to exercise while pregnant, as well as after baby comes. Realizing that all women are at varying fitness levels, a certified trainer or group fitness instructor is trained to show modifications as well as variations to cater to each individual participant. Hopefully, the instructor has been trained and certified specifically in perinatal fitness. Having this knowledge, the instructor is sure to focus attention on muscles most affected by pregnancy. In other words, strengthening and stretching the postural muscles, allows mom to deal with lifting baby (as he/she grows), and carrying all of the “gear” (i.e. carseat, diaper bag, etc.) that comes with him/her. Moms will feel (and see) a big difference in how they carry themselves and baby!

There is another muscle group that deserves attention no matter what stage of life a woman is going through. This group of muscles is called your perineum and pelvic floor muscles. Perhaps I’m in denial, but are the women on TV wearing “adult” diapers looking a lot younger than usual? I can remember when this invention was first marketed, thinking to myself, “I’ll have to wear those when I’m REALLY old!” Now it seems like the women in the commercials are my age! I can happily say I have never worn a pair, and look forward to never having to buy them! Yes, your perineum and pelvic floor muscles are often neglected in your muscle strengthening routine. It’s o.k., I am sure the reason for this is that no one (including your caregiver) has showed you the correct way to strengthen and release them! By the way, if you believe a good strengthening exercise is stopping and starting the flow of urine, you are mistaken. This type of “practice” can set you up for a not so nice urinary tract infection! It is, however, o.k. to “act as if” you are holding your urine. There are also many resources out there to teach you easy and effective exercises so you don’t have to pee on yourself the next time you laugh (or cough) while on your next date to the comedy club, or jumping on the trampoline with your kids.

Attending classes like those offered by Healthy Moms®, will empower you with the knowledge of a well rounded exercise program that is safe and effective for your body and your baby. You may be saying to yourself, “Now that baby is here, I don’t want to leave him/her in a nursery, or I can’t afford a sitter and I feel guilty taking time away from my child.” We, at Healthy Moms®, realize this dilemma; and for that reason have developed numerous classes for mom to exercise WITH baby like our, Powerstroll®, AquaMom &Baby, Mom& Baby Yoga, Abdominal Recovery/Introduction to Pilates, as well as many more classes.

As your baby grows, there will be more demands on your body. Taking the time to exercise and focusing on the muscles most affected by pregnancy, will allow you to enjoy active time with your children as they grow, feel great and maybe save you some trips to the chiropractor. Oh, and while eating out, your great posture will be the topic of conversation at the other tables around you!

Written by Marybeth Winstead, Owner and Certified Perinatal Fitness Instructor, Healthy Moms® of the Triangle, LLC
Partner and President of National Business Opportunities/Licensing,
Healthy Moms® , LLC
Certified Group Fitness, Pilates, and Personal Trainer
For ”Clever Parents”

See the Clever Parents vidcast featuring Marybeth and HealthyMoms.