Breathe Your Way to Relaxation

Life is often stressful enough. Sometimes a glass of wine does the trick, or a bit of chocolate. But when you’re pregnant, the wine kinda goes out the window. SO what can you do to relax?

Breathe…

Breathing not only helps you to calm your mind form your possibly hectic schedule or stressed out day, but for an expecting mum, it can help connect to your body and your baby.

Here are a few breathing exercises:

Yogic Breathing:

1. Sit cross-legged, back straight, chin parallel to the floor, shoulders relaxed. (if your back feels sore, or you need more support, sit in a well-supported chair or against a wall)

2. Close your eyes and scan your body for any tension you may be holding.

3. As you exhale, push the air out from your lower abdominal. Imagine fogging the mirror with your breath.

4. Inhale-and hold for a 3-5 count.

5. Exhale and release the breath.

6. Inhale again, this time with your mouth closed, tongue relaxed, slowly fill your lungs with air.

7. Exhale and release that breathe.

8. Repeat for 10-12 times until you feel more relaxed.

Note: Your counts may be faster or slower depending upon your lung capacity.

Relaxation 1:

1. Sit cross-legged, back straight, chin parallel to the floor, shoulders relaxed. (if your back feels sore, or you need more support, sit in a well-supported chair or against a wall)

2. Inhale for 4 counts

3. Hold for 1 count

4. Exhale for 8 counts

5. Hold for 4 counts.

6. Repeat until you feel relaxed.

Relaxation 2:

1. Sit cross-legged, back straight, chin parallel to the floor, shoulders relaxed. (if your back feels sore, or you need more support, sit in a well-supported chair or against a wall)

2. Inhale for 6 counts

3. Hold for 1 count

4. Exhale for 10 counts

5. Hold for 1 counts.

6. Repeat until you feel relaxed.

Below are two yoga breathing techniques that help to balance you.

Balanced Breath 1:

1. Sit cross-legged, back straight, chin parallel to the floor, shoulders relaxed. (if your back feels sore, or you need more support, sit in a well-supported chair or against a wall)

2. Inhale for 8 counts

3. Hold for 1 count

4. Exhale for 8 counts

5. Hold for 1 counts.

6. Repeat for 10-12 times

Balanced Breath 2:

1. Sit cross-legged, back straight, chin parallel to the floor, shoulders relaxed. (if your back feels sore, or you need more support, sit in a well-supported chair or against a wall)

2. Inhale for 6 counts

3. Hold for 2 count

4. Exhale for 6 counts

5. Hold for 2 counts.

6. Repeat for 10-12 times

Below are two breathing techniques that will help energize you.

Energizing Breath 1:

1. Sit cross-legged, back straight, chin parallel to the floor, shoulders relaxed. (if your back feels sore, or you need more support, sit in a well-supported chair or against a wall)

2. Inhale for 6 counts

3. Hold for 4 count

4. Exhale for 6 counts

5. Hold for 1 counts.

6. Repeat for 10 times

Energizing Breath 2:

1. Sit cross-legged, back straight, chin parallel to the floor, shoulders relaxed. (if your back feels sore, or you need more support, sit in a well-supported chair or against a wall)

2. Inhale for 6 counts

3. Hold for 6 count

4. Exhale for 6 counts

5. Hold for 1 counts.

6. Repeat for 10 times

The Importance of Stretching

Stretching has always been one of those things that are often neglected in the exercise regimen. By the time you finish your workout, you probably are sweaty and tired, and just want to hop into the shower and go home. So maybe, you just do some half-hearted stretch for 1-2 minutes, or you figure you could stretch in the shower, or maybe at home. None of which is a good option.

Stretching prevents you from being super sore the next day. It also keeps your muscles strong and flexible. By not stretching after a workout, you are causing your muscles and joints to become tight and inelastic after time. Muscles should be strong and elastic to keep you in your optimal shape. By stretching, you are bringing oxygenated blood into your muscles which helps flush out toxins and remove lactic acid that is built up after a workout.

During pregnancy, stretching helps keep the muscles and joints strong and flexible for a safe labor and can relieve those pesky common discomforts in pregnancy such as low back pain, tight shoulders, neck pain, and wrist pain.

Other benefits of stretching include relaxation. If you combine deep breathing with your stretching during pregnancy, you will be helping bring more oxygen to your baby to help him grow.

The muscle groups we will target and be stretched at least 3-5 times a week is:

•   Hip flexors and illiopsoas

•   Quadriceps

•   Pectorals(chest)

•   Lower back

•   Shoulders

•   Back of the neck and upper back

Hip Flexors/Illiosoas:

Now often people have tight hips (people susceptible to that are those who spend at least 6 hrs. a day seated) The hip flexor muscles help lift your knees and bend at the waist. By keep those muscles limber, it will help with childbirth.

1. Kneel with one knee on the floor and the other foot in front with the knee bent(if you feel unsteady, or in the later stages of your pregnancy, please do this stretch close to a wall for support)

2. Push your hips forwards and keep the back upright

3. Hold for between 10 and 30 seconds.

4. Repeat both sides for 2-3 times.

Optional: you can move your bent front knee slightly forward and back to lubricate the joints and increase mobility.

Quad Stretch:

1. Stand upright on your left leg, grasp your right foot around the ankle and slowly move the heel towards your buttocks.

2. Hold the stretched position for about 10-30 seconds; during the hold, contract your buttocks muscles, drawing them downwards to increase the stretch on the quadriceps muscles.

3. To minimize the risk of injury, try not to allow your back to arch during the exercise, and keep your right knee pointing directly downwards throughout the stretch. This will ensure that the bones and muscles of the leg are correctly aligned.

4. Repeat the stretch on the other leg.

5. Repeat both sides for 2-3 times.

Chest Stretch:

1. Stand at end of wall or in doorway facing perpendicular to wall. Place inside of bent arm on surface of wall.

2. Position bent elbow shoulder height.

3. Turn body away from positioned arm. Hold stretch.

4. Repeat with opposite arm.

5. Repeat both sides for 2-3 times.

Note: Upper chest becomes more stretched with elbow lower. Lower chest and pectoralis minor become more stretched with elbows higher.

Lower Back(also stretches out the inner thighs):

1. Sit on the floor with your back against the couch or wall.

2. Bend knees and put your feet together sole to sole.

3. Slowly, see how close to the floor you can get your knees to the point of slight tension

4. Hold for 5-10 seconds. For increased stretch, bend at hips(if your belly is too big, stay as you are)

5. Repeat 2-3 times.

Shoulders:

1. Bend one arm over head and down back

2. Bend other arm around and up back.

3. Grasp finger tips and hold for 10 seconds(if you fingers can’t reach, you can hold onto the back of your shirt or use a small towel to help)

4. Reverse arm positions and hold for 10 seconds.

5. Keep back straight during this exercise.

6. Repeat 2-3 times.

Back of Neck/Upper Back

1. Sit on the floor or in a supportive chair

2. Close your eyes and breathe deeply, then gently tilt your head to one side and let it slowly drop toward your shoulder.

3. Don't raise your shoulder to meet your head, and don't force your head down.

4. Hold for three to six seconds, then switch sides.

5. Repeat 3-4 times.

Before I go, I also wanted to recommend a dvd that I have been using. Its Tara Lee’s Pregnancy Health Yoga. The cd has a great material for pregnancy yoga as well as address discomforts during pregnancy help prepare you for the birth of your baby. I bought the complete pack that includes post-natal yoga, and yoga for you and your baby. The link is:

http://thelondonyogacompany.co.uk/store/index.php/review/product/list/id/4/category/5/

Next week I will be doing a short article on breathing and then in the month of May it will be dedicated to nutrition for you and your baby. Included will be ways to eat healthier without sacrificing on the all sweets and biscuits!

Resources:

http://www.fitday.com/fitness-articles/fitness/stretching/benefits-of-stretching-during-pregnancy.html

http://www.whattoexpect.com/pregnancy/keeping-fit/options-for-everyone/breathing-stretching-relaxing-exercises.aspx

Tara Lee Pregnancy Yoga dvd

Maximize Your Cardio

Depending on your fitness level, cardio may be just fly by, or be a tedious chore. When you become pregnant, cardio gets a little more tricky. There may be days that you get wiped after 15 minutes on the elliptical, and other days you can spend 30 minutes and feel energized after. The best advice is to listen to what your body is telling you and take a rest when you need it. Your intensity level should NOT be the level prior to becoming pregnant. According to Fit Pregnancy, you can gauge your intensity using the Rate of Perceived Exertion (RPE) scale from 0 to 10: Aim for an intensity between 3 and 5 (you should be able to talk but not belt out show tunes). Ignore heart-rate readouts on the cardio machines; since your blood volume increases during pregnancy, and your resting heart rate is considerably higher than normal, heart rate isn't an accurate gauge of intensity. So ladies, those heart rate monitors can take a break for the next 9 months!

The cardio of choice if you don’t belong to a gym is walking at least 3 times a week for 30 minutes. But for those who do belong to a gym, swimming is a great option as it supports your joints and ligaments as your exercise and protects you from overheating. The breaststroke is the best option as there is no rotational movement involved and it requires less exertion. Also it helps to lengthen the chest muscles and shorten the back muscles which will counteract the shortened and lengthened muscles that occur during pregnancy.  

For those who don’t have access to a pool, the treadmill, elliptical, and stationary bike are ideal choices. Which cardio machine is best during pregnancy? Try them all. That way, if one becomes uncomfortable, your body will already be accustomed to the alternatives.

Because Fit Pregnancy described it so well, I have copied and pasted their description below:

Treadmill: Walking on the treadmill is ideal since you can control the terrain. Add moderate hills when you're up to it; go flat when you're not or if hills trigger calf cramps. If you're a runner, let your body tell you when it's time to switch to walking; nearly everyone does.

Elliptical: The elliptical trainer places little stress on your joints. However, the motion may feel uncomfortable if you're experiencing symphysis pubic dysfunction (SPD), a pain in the front of your crotch.

Stationary bike: The recumbent and upright bikes are both good options. Many women like the back support the recumbent offers, though in the third trimester your belly might get in the way of your knees.

Here are example programs of cardio programs I've created. Although I am pregnant, I still like to do a bit of interval training because I find it more efficient and it helps to cut down on the boredom. You can either do one program per day along or if you are ambitious and feel up to it, you can do all 3 programs in one go. The other option is to extend a longer workout by repeating all the lines in one program 1-2x, and then spending an extra few minutes(5-15minutes) cooling down. Also if you find the intensity is too little or too much, you can decrease/increase incrementally.

Treadmill Workout 15 Minutes
Time	Intensity/Speed	Resistance/Incline
5 min	3.0 mph warm-up	1%
3 min	4.0 +	3%
1 min	4.5 +	6%
3 min	5.0 +	2-4%
1 min	4.5 +	5%
1 min	6.0 +	2-4%
1 min	3.0-4.5	0%

Elliptical Workout 15 Minutes
Time	Intensity/Speed	Resistance/Level	Fwd/Bck Motion
3 min	4 or 5	5	Fwd
2 min	6 or 7	6 to 9	Bck
3 min	5	5	Fwd
2 min	6 or 7	6 to 9	Bck
5 min	2	5	Fwd

Note: If you don't like going backwards, or it just feels a bit too awkward, you can stay with the forward motion. I always like the Precor machine as pictured below, because it gives a little more resistance. The other versions are a bit easier to use.

Stationary Bike Workout 10 Minutes
Time	Time	Time
1 min	65-75	5
1 min	85-105	6 to 9
1 min	65-75	5
1 min	85-105	6 to 9
1 min	65-75	5
1 min	85-105	6 to 9
1 min	65-75	5
1 min	85-105	6 to 9
2 min	65-75	5

References

                  FitPregnancy: The Pregnant Woman's Guide to the Gym

                  What To Expect: How Much is Too Much Exercise During Pregnancy?

                  BabyCenter: The 13 rules of safe pregnancy exercise

A** like J Lo

Who doesn’t want a nice perky butt? Some may be born with a naturally perky, round butt, but you have to work at it to keep it from sagging and becoming mushy. I’ve had clients that I’ve trained whose sole goal was to have an a** you can bounced quarters off of. This can be achieved with some simple exercises.

Now, as much as I hate squats and lunges I do them because they are great for strengthening your leg muscles. Strengthening your butt and other muscles when you are pregnant can help you boost your energy and sleep better. Exercising when pregnant can prepare your body for labor and delivery and may help lower your risk of preeclampsia and gestational diabetes. Maintaining your fitness during your pregnancy can help you regain your pre-pregnancy body more quickly.

The exercises this week is suitable for all terms. Please use good judgment if you are using weights, its better increase repetitions at a no weight or lower weight than straining yourself with heavier weights. Be mindful you are carrying precious cargo, and that you can use heavier weights once the baby is born and the doctor gives you clearance to get back into exercise.

Please keep in mind, if you have any lower back problems, or SPD(Pelvic Girdle Pain), consult your doctor before performing any of the exercises below.

Standing Squats:

1. Start with your feet slightly wider than hip-width apart and toes pointed forward.

2. Engage your abdominal muscles to stabilize your spine, head/eyes facing forward and keep your chest up.

3. Move your hips downward and lower yourself until your thighs are parallel or almost parallel to the floor. (You should feel your quadriceps/thighs tighten to help stabilize you on the way down)

4. Make sure your knees do not move in front of your feet. (this will prevent knee pain and keep your lower leg in proper alignment)

5. While keeping your heels flat on the floor, squeeze your butt and return slowly to the starting position.

6. Repetitions 10-15, Sets 2-3. Optional: with light to moderate hand weights (3-8 pds per side)

6. Note: I have added other modifications if you want variety in your squats. The second picture is the beginner squat exercise. Please try the first picture, and if you want it too hard after a few reps, do the beginner wall squat until you get stronger. 

Standing Lunges:

1. Step forward with your right foot while keeping your head and spine neutral.

2. Lower your left knee to the floor by bending both knees.

3. Keep your knee directly over your foot as you lower your body toward the ground.

4. Return to the starting position and repeat on the other side.

5. Repetitions 10-15 per side, Sets 2-3. Optional: with light to moderate hand weights (3-8 pds per side)

Curtsy Lunge:

1. Stand with your feet hip-width apart, hands on hips.

2.  Keep your chest up and eyes facing forward, shoulders squared. 

3. Cross your right leg behind your left, and bend both knees, lowering your body until your left thigh is nearly parallel to the floor. 

4. Return to start and repeat.

5. Repetitions 10-15 per side, Sets 2-3. Optional: with light to moderate hand weights (3-8 pds per side)

Butt Kickbacks:

1. Get your yoga mat out, or be on a cushioned floor.

2.  Start on all fours in a table-top position with hands directly below shoulders.

3. Feet should be hip distant apart. Feet can be wider to compensate for the growing belly. Eyes should be looking towards the floor ahead of you. (this will help keep you neck and spine in a neutral position)

4. Lift one of your legs while keeping your knee flexed to 90 degrees.

5. In a slow and controlled manner, lift your leg until the bottom of your foot is pointing toward the ceiling. (like a horse kicking back)

6. Lower slowly, repeat and work your opposite leg.

7. If you don’t feel these, it may mean you are doing it too fast, so slow down the pace and engage those glutes!

8. Repetitions 10-15 per side, Sets 2-3.

Stayed tuned for next Monday’s edition of Inner Thighs and all that Jelly! 

Resources:

http://www.fitnessmagazine.com/workout/real-plans/celebrity/jennifer-lopez-butt-exercises

http://www.ehow.com/video_4992131_tone-legs-buttocks-during-pregnancy.html