Tips to maintain posture during pregnancy!!

Posture during pregnancy

During pregnancy, there is increase in relaxin hormone in the Mother's body. As the name suggests, it relaxes the joints and ligaments.
                They are under a great deal of pressure, and eventually weaken the muscles. Thus strengthening of muscles & maintaining a proper posture during pregnancy
becomes of utmost importance.
               The change in your center of gravity due to the increased size of the uterus or womb can affect your posture, and if for e.g. you are not careful when lifting objects or carrying heavy bags you have increased your chances for back pain.

Check out the uploaded picture & get aware of your posture and improve your posture by following this advice .

Poor posture:

•Chin Tucked out.
•Your shoulders are hunched up and tense.
•Your shoulders are rounded forward.
•You don't hold your chest up.
•Your back arches due to the weight of your belly.
•You have tension stored in the knees while standing or walking.
•You walk with a slouch.
•You sit with your legs crossed.

Good posture:
•Your head and spinal column are well-aligned.
•You hold your chest & thorax up while walking.
•Your shoulders are loose and relaxed, not hunched and tense.
•Drop your shoulders and push them back, don’t slouch.
•Try to keep your back as straight as you comfortably can.
•Hold in your gluteal muscles (buttocks).

•Bend your knees slightly.

•Separate your feet a little

Thanks for reading & warm regards,
Dr.Rhutuja A. Kudalkar
Consulting Physiotherapist
Certified in Pre & Post Natal Exercises.

Healthy Moms page on Facebook!!

Hi,

     Check out Healthy Moms - Exercise Class for Pregnant & Post Delivery Moms on Facebook!!You will find latest updates on exercises during preganancy & post delivery & tips important during motherhood!! Follow this link:

http://www.facebook.com/home.php#!/pages/Healthy-Moms-Exercise-for-Pregnant-Post-Delivery-Moms/216314905078778


Thanks & take care,
Happy Reading!!
Dr. Rhutuja A. Kudalkar (B.P.Th.)
Consulting Physiotherapist
Certified in Pre & Post Natal Exercises.

Tips on Posture Care soon!!

Coming up soon with Tips on Posture Care for Pregnant & Post Delivery Moms !! Keep Reading!! :))
SHARE these tips on your wall for your Pregnant & Post Delivery Friends!! take care..

HEALTHY MOMS in MUMBAI AGE NEWSPAPER ON PAGE 22!!

HEALTHY MOMS!!!!!!!!!!!!!!

Hello Readers,
       This is to inform you that I am certified to train FITNESS of Pregnant & Post Delivery Mothers & I have designed "HEALTHY MOMS" which is a Special, Safe & Effective Exercise class for Pregnant & Post Delivery Mothers. 

Keep in mind that this class is very different from the other gym programs..Read on!!

VENUE: This class will take place at "VIGOUR GYM", Shop No 1/B, New Shivam Bldg, Kulupwadi Rd, Borivali East, Mumbai 4000066.

CLASS FORMAT:

1. 1 hour Class 3 times a week.
2. Consisting of low intensity strengthening, toning, sculpting, cardio, stretching, relaxation, breathing exercises etc.
3. Attention will be given to Posture & Back care.
4. Dietician consultation will also be provided.

ACCOMODATIONS:

1. Safe & Comfortable Environment
2. Changing Room
3. Exercise Mats
4. Soothing Music.

WHO SHOULD REGISTER?

1.  Pre Delivery Mothers during any trimester.
2. Post Delivery Mothers Whether Four Weeks or Four Years Doesn't Matter!!
3. Women Planning for Pregnancy.

WHAT TO CARRY?

1. 'CONSENT' from Your Doctor/ Gynaecologist is a must!!

WHEN SHOULD I BEGIN & STOP EXERCISES?

1. You can begin you exercise as soon as your doctor gives you the O.K.!! Often, that can me be as soon as you discover you are pregnant.
2. One can return to class 4 to 6 weeks after vaginal delivery & six weeks after a Casarean Birth.
3. Again, Please obtain permission from you doctor.

WHY "HEALTHY MOMS" IS IMPORTANT TO ATTEND?

1. This Educational & Entertaining Pre/Post Natal Fitness Program is conveniently scheduled to accomodate the busy schedules of Mothers to-be. Our Supportive environment permits you to network with peers & feel good about yourself & you changing body.

• There is an option of Group/Personal Class. (Call for further details at 99200 43361)

For MOTHERS to know this class in a better way & get their queries answered, I am arranging a "FREE CONSULTATION" for Pregnant & Post delivery Mothers at the above venue       

Please register at this number 9920043361.

     

NOTE: Husbands, In-laws & Parents may accompany you.

Please spread the word to Pregnant & Post delivery MOTHERS you know!! Help them become "HEALTHY MOMS" :))

Thanx & Regards,

Dr.Rhutuja A. Kudalkar,

Consulting Physiotherapist.

Certified in Pre & Post Natal Exercises.

HEALTH QUOTE.....THAT POPPED IN MY HEAD!!

Dears Readers,
                       Today when I observe the  psychology patients that have come to me for treatment or any lay man in that matter, I see that people have become very medicine dependent. They are habituated to popping pills for minor ailments. e.g Taking pain killers for low back ache, neck pain, etc. But what they don't think of is the side effects of taking such medicines over a period of time.
                          But what i would like to advise such people is to "POP AN EXERCISE PILL EVERYDAY RATHER THAN POPPING SUCH PILLS".

So go ahead grab your sport shoes & wear those exercise clothes & exercise everyday!! Or join your favourite sport & enjoy your workout!

**Its better to meet a qualified therapist/trainer before you start your exercises for better & safe results!!

Have a fun workout,
Dr.Rhutuja A. Kudalkar,
Consulting Physiotherapist.
Specialist in Manual Therapy & Women's Health.
                      

IMPORTANCE OF EXERCISES DURING PREGNANCY

IMPORTANCE OF EXERCISES DURING PREGNANCY

We know that exercise is important to maintain general fitness & health but its importance increases more at a stage when a woman is pregnant. There are various components that come into matter at this stage. They are as follows:-

1.    WEIGHT CONTROL: An exercise program that combines both exercise & diet is more effective & results in maintaining weight loss longer than a program based on either one alone.

     Exercises distribute the fat in such a way that the abdominal fat is reduced &      hence eventually a danger of having a heart disease is reduced.

     A pregnant woman must take a proper diet & must exercise at least 3-4      times a week for an hour as prescribed by the therapist.

2.    FLEXIBILITY: Exercise is important to improve flexibility by systemic stretching exercises of the muscles & slowly warming up. Self directed exercises should be avoided. Stretching & warm up must be done under the supervision of the therapist.

3.    MUSCLE STRENGTH: It is important to increase the strength of a muscle that is to put a muscle under repeated contraction against resistance to make it capable of greater force or strength required in your day-to-day activities. Also make body strong enough to take the extra load of activity once you deliver.

4.    CARDIOVASCULAR FITNESS: It is ability to maintain a prolonged period of physical activity. In simple terms "STAMINA".

     A pregnant woman must undergo a low-intensity aerobic exercise program   30-60 min & 3-4 times a week under the supervision of a therapist.

5.  CO-ORDINATION & BALANCE: Exercises are designed specifically to improve co-ordination & balance while performing specific function & are used repeatedly will improve the individual's ability to perform that function.

6.  BONE DENSITY: Last but not the least & very important for a woman is to build up their bone       density. Exercises include weight bearing exercises which prevent or reduce loss of bone density. Reduction in bone density is not only seen in post menopausal women but also in pre menopausal women who have amenorrhea due to an endocrine disorder.

7.  OTHER USES:

·                    A research says kids born to mothers who exercise vigorously during  pregnancy end up slimmer & smarter than those whose mothers do no exercise except walking during pregnancy.

·                    Exercise is a safe benefit option for mother with gestational diabetes.

·                    It makes mother ready & strong for post delivery chores.

·                    Prevents postural defects keeping body fit & supple.

·                    Prevents post delivery complications like weak pelvic floor etc.

Dr. Rhutuja Ashok Kudalkar

Consulting Physiotherapist.

Specialist in Manual Therapy & Women's Health.