Author: Priya Tew

Week 9 Post-baby: Picking up my trainers

Priya Tew

After 4 weeks of twitchy feet and 8 weeks retraining my core I decided it was time to try out a short run.

Pilates with Priya: Picking up my Trainers post-baby

Now I do not advocate rushing into high intensity exercise too soon post-birth. Here are the reasons I felt I was ready:

  1. I have worked on building my core strength back up and although its not where it was pre-pregnancy, I’m confident it is strong enough.
  2. I was active all throughout pregnancy (step aerobics until 37 weeks) so my body is used to exercise.
  3. I’ve spent several weeks building my cardiovascular exercise up with short workouts and walks.
  4. I still have a diastasis recti, its now 1.5cm but the depth of this has significantly lessened and I can feel the improvement.

So I planned a morning run, got the toddler and baby sorted and hubby at home to look after them. At last minute the toddler decided she was coming too. My first run turned into myself, the buggy and toddler running to the sounds of “What’s that mummy” and “Old MacDonald Had a Farm”, what better company could I ask for? I took it gently and managed a little cycle of running for 4 minutes, walking for 1 minute, a total of 15 minutes. Not quite my usual 6km run, but a good start. Here we are pre-run.

Week 9 Post-baby: Picking up my trainers

Later in the week I managed to sneak out for another run, this time with baby and the buggy and managed 4 1/2 minutes running, 1 minute walking. I’m hoping this will improve each time.

I’ve also had a sickly baby this week so other exercise has been teaching my Pilates classes and attending a Pilates class and ballet class for my benefit, no walking or weights but I have lost 1kg (2lbs).

If you are thinking about starting running post-baby here are my tips:

  1. Make sure you have a very good sports bra, especially if you are breastfeeding. I’m wearing a sports bra, support top and a top with a built in support.
  2. Build up to it, so get walking and doing other exercise first.
  3. Ensure your core is strong enough to support the impact or you could do more harm.
  4. Start small. Try running for 1 minute and walking for 1 minute in a little cycle and build it up.
  5. Wear good trainers, they will make all the difference.

Stretch those Hamstrings to help your back.

Priya Tew

Looking around classes there are a fair few people who look like they have tight hamstrings so here are some tips on how to improve your flexibility in that area. Why? Because tight hamstrings can lead to lower back pain! So get stretching if this applies to you.

Hamstring Stretch
Hamstring Stretch

How to test if your hamstrings are tight:

This can be done by lying on your back with one leg outstretched along the floor  and and lifting the other leg, foot towards the ceiling. As soon as the pelvis starts to tilt backwards and the back flattens to the floor stop. The leg should go to about 80 degrees. If it is less than this then the hamstrings are tight and short.

Whats the problem with having short hamstrings?

As well as being vital in sports such as football and running, it can become a major contributor in maintaining or causing back pain. Some kinds of back problems are not resolved until the hamstrings are got back to adequate length. It is also worth noting that hamstrings can get shorter as a consequence of back problems as well, thus producing a viscous cycle.

Causes of actual short hamstrings

Long hours sitting / driving.

Tension. People often hold their legs tensely, normally unconsciously. Signs of this are habitually putting feet back under chair when sitting, or holding knees tightly together.

Back problems. This is because the hamstrings are trying to stabilize the back.

Lack of core strength where the hamstrings take on the role of attempting to stabilize the trunk.

Poor coordination and habitual movement patterns. Using the hamstrings in hip extension (leg moving backwards) rather than your gluteal (bum) muscles.

3 Stretches to do:

  1. With band- lie on the floor in neutral. Slide 1 leg away along the floor, then put the band around your other foot and lift that leg into the air, foot to the ceiling. Use the band to get a food stretch down the back of the thigh. Push against the band for 15 seconds and then let the leg come slightly closer towards you to increase the stretch.
  2. Stand with your foot on the back of a chair, on a windowsill or on a Worktop, find the right height surface to get that stretch.
  3. Lie on the floor with one foot against a door frame, knee bent. Now press your heel into the door frame for 3 breaths and then slide your leg up door frame to get the stretch. Shuffle nearer the door frame to get a better stretch.

 

Postnatal Hair Loss, how to look after those locks.

Priya Tew

One of the lovely side effects I had during pregnancy was to have thicker, faster growing hair. My hairdresser was always amazed when she saw me yet again for a trim.

This extra hair growth that some ladies see is due to the hormone levels, specifically the oestrogen. Hair has a cycle of growth and loss. Usually we lose about 100 hairs a day, however in pregnancy this hair loss can be reduced giving you those extra lush locks. All good things must come to an end however and as the oestrogen levels drop so must the extra hair. It is not uncommon for clumps or handfuls of hair to come out when you are brushing or washing it. So do not panic! Your hair will go back to how it was pre-pregnancy, you will not be bald (phew).

For some mums this will happen from birth and for others it will be when breastfeeding stops.

Pilates with Priya: postnatal hair loss

Top Tips:
1. Be kind to your hair, don’t was it excessively (as if you have time to with a baby!) and be gentle when styling it.
2. Try to stay away from hair dryers and straighteners, chemicals and treatments for a while.
3. Take a postnatal vitamins and eat a healthy balanced diet. Essential fatty acids are needed for hair to grow strong and healthy so no low fat diets.
4. Talk to your health visitor or GP is you feel the hair loss is excessive as it could be a sign something else is not quite right.

Top 3 Pilates Errors and how to correct them.

Priya Tew

Losing the Baby Weight Week 6: my first training session.

Priya Tew

So I’ve reached the 6 week post baby place. This is usually when you get an appointment with your GP and hopefully are given the green light to exercise. In my GP surgery the 6 week check is carried out at 8 weeks. Fortunately as a specialist in the antenatal and postnatal fitness arena I know what exercise is safe to do at this stage, so this weekend I made a start. I’d love to go for a run and do some high impact work, but I’m very aware that my core is not as strong as I’d like it to be yet and my pelvic floor is still regaining strength. Also Relaxin is still in my system making my joints prone to overstretching. So I’m being patient and holding back. Doing high impact activites such as running, jumping, aerobics can put extra strain on your pelvic floor and joints. So my thoughts and advice are to take it easy and go for low impact options after birth until you have regained some core strength first, this is like your foundation for all other exercise.  My Exercise this week: I’m doing some Pilates pretty much everyday. Just 15 minutes is really making a difference and I am now so much stronger than I was. I’m loving 1/2 roll ups, swimming in hands and knees and shoulder bridges with knee folds. I’ve even done a bit of Pilates with baby asleep in the sling 😉 Hard work indeed!

Pilates with Priya: Pilates with a Sling

At the weekend I did my first weights session. I focused on squats, lunges, chest presses, shoulder rows and modified press ups. My toddler joined me with her imaginery weights and baby kicked along to the music on his playmat. Exercising with children can be done! It was nice to feel my muscles the next day! Walking is key for me too, I’m making sure I get a walk in 3 time a week, usually this is with baby in the sling or pushing the baby and toddler in the buggy – both make for a good workout 🙂

3 Band Exercises to Tone and Tighten

Priya Tew

http://www.youtube.com/watch?v=tnMberBXjL8

Losing the Baby Weight Week 4.

Priya Tew

The past 4 weeks has on the one hand flown past and on the other hand it feels like its been forever that this little boy has been around. Life has calmed down with visitors being less frequent, more of a natural routine appearing and sleep deprivation properly setting in as the adrenaline wears off!

I’ve just gone back to post natal Pilates, very cautiously. It’s great to be back in my studio exercising with other mums but I’m pacing myself and only doing short bursts of gentle core work.  My tummy muscles separated a little in this second pregnancy, a condition known as diastasis recti, and I have a 1cm gap at present. This is nothing to worry about but I’m keen to close this gap completely before attempting any exercises that involve curling up.

For more on diastasis recti see here and here.

Here is my post natal mummy tummy. I’m keen to dispel the perfect tummy, air brushed celeb look and would love pics of your post baby tummies, at at any stage after baby for a blog post. Names optional! Please send them through to me – [email protected]

 

Pilates with Priya: Post Natal Tummy Week 4
Pilates with Priya: Post Natal Tummy Week 4

I’m also trying to fit in a daily walk, the fresh air and cardiovascular exercise is great for me and baby. Plus having a toddler have to get out and about. It’s all about pacing yourself and planning I think. What are your thoughts?

Perfect your Posture

Priya Tew

Think about it, however often in your day do you pay attention to your posture? If you don’t do Pilates then I am guessing the answer is not often if at all. Yet our posture plays a large role in how we look, walk, sit and feel on a day to day basis. Bad posture can result in back, neck and shoulder pain along with too tight muscles in some areas and overstretched, weakened muscles elsewhere. Over time poor posture can result in disc issues and degneration of joints.

So in the next few posts I am going to talk through different types of posture, hopefully this will help you identify your own postural imbalances, make you more aware, so that you can focus on correcting the problems.

posture picture

In this post we are going to recap on Neutral Spine in a lying position.

Neutral spine is the natural position of the spine when all 3 curves of the spine — cervical (neck), thoracic (middle) and lumbar (lower) — are present and in good alignment. This is the strongest position for the spine when we are standing or sitting, and the one that we are made to move from. Knowing how to find the neutral spine position is crucial for doing many Pilates exercises correctly.

Neutral spine lying down:

1. Feet hip socket distance apart, flat on the floor, straight and facing forward.

2. Knees bent, a small gap between them.

3. Pelvis rocked into neutral so it is neither tilted up (lower back pressed into the floor) or tilted under (large curve through the lower back). The hip bones should be lined up and you should feel you are flat from hip bone to hip bone and through to the pubic bone.

4. Slight natural curve through the lower back, think about being able to pass an envelope underneath.

5. Shoulder blades slid down in the back.

6. Neck long with the chin slightly tilted towards the chest as if you were clasping an orange between your chin and your chest.

DSCF9775

Just lying in this neutral position can help with back ache, try lying there for 5 minutes, release the tension in your neck and shoulder, drawing your core and relax yout bum, thighs and feet. Take a few deep breaths. Feels good doesn’t it!

 

Losing the Baby Weight: Week 2

Priya Tew

This week has been mainly spent in hospital as baby Judah lost a little too much weight. Now most babies tend to lose some weight post-birth and they are allowed to lose up to 10% of their birthweight with no concerns. Little Judah ended up losing 15% of his birthweight so we were admitted for tests and monitoring.

Now hospital is not a fun place to be and with all the tests, feeding and being in a hospital room it became 5 days of mainly sitting and lying down with occasional sleeping 😉 So all the gentle walks I had been planning didn’t happen.

On of the questions the medical team had was over my milk supply and quality, so I focused a lot on feeding, expressing milk and eating well. You need an extra 3-500kcals per day when breastfeeding. The best thing is to ensure your meals are all balanced and then to eat according to appetite. I find I’m often hungriest last thing at night and at the night feeds.

All that feeding and expressing seems to be doing the trick as I’ve definitely lost weight this week and I’m back in my “slightly large, extra comfy” jeans – you know the type I mean. I’ve done a couple of very basic pilates exercises on occasions including single knee folds, pelvic tilts and standing heel floats. Don’t rush to get back into exercise at this point, just settle into getting to know your baby but do think about your posture when feeding and carrying baby. Stand/Sit tall, imagine you are lifted by the crown of your head towards the ceiling, slide your shoulder blades down in your back, have your weight balanced evenly over both feet and try to keep your lower back in a neutral position.

Bump to Birth Pilates: Day 14 post-birth
Bump to Birth Pilates: Day 14 post-birth

Top Tips:

  • Make sure you eat extra to enable your body to provide enough milk and good quality milk needed for baby.
  • Keep a snack box handy filled with healthy items you can munch on as you feed. For example healthy flapjack, nuts, raw veggies and hummous, oatcakes and peanut butter, dried fruit and cereal bars all feature in mine.
  • Keep going with your pelvic floor exercises, try to do these each time you feed baby.
  • If you can build in a couple of short, gentle walks.
  • Remember your posture.
  • Look out now for post-natal exercise classes and pilates classes.