Pregnancy

Tips and tricks for new Mums!

by (Remedial Massage Therapist)

In my time as a Massage Therapist I have come across many ladies with what I call ‘Mum Posture’. It wasn’t until I became a Mum and started living the day to day life first hand that I realized the full extent of what causes this.

From breastfeeding your little one, to carrying them on your hip for hours and forever hanging over the cot trying to get them to nap. This combined with lack of sleep or time to recharge our own batteries, it is no wonder our bodies end up tired and sore.

When our shoulders are hunched this has a follow on effect on our pec, back and neck muscles causing pain and sometimes headaches.

In keeping with the theme of Mothers Day I thought I would share with you a few stretches to help with that ‘Mum Posture’. I’ve also shared some tips I’ve discovered along the way and things you can do to help yourself!

STRETCHES

Sarah Pec Stretch

Mum Stretch #1 – Pec Stretch and Thoracic Rotation

This is a handy stretch to do anytime you are feeling hunched over. Grab a broom stick and bring it up and over your head. You will feel this stretch … read more »

Abdominal Separation AKA DRAM. What is it and can it be treated?

by (Physiotherapist)

What is Abdominal Separation AKA DRAM?

by Khoa Pham

Abdominal separation also know as Diastasis Rectis Abdominis (DRAM) is commonly overlooked after giving birth. A DRAM is a separation down the middle of the abdominal muscles, see picture below. It is important to get a DRAM assessed because it can increase your risk of having low back issues, hernias and pelvic instability later in life.

DRAM

What causes a DRAM?

DRAMs can be affected by factors such as:

  • Hormonal changes
  • Weight gain
  • Abdominal muscle weakness and
  • Abdominal muscle stretching due to growth of the baby.

It can also affect men who have placed excessive stress on their abdominal muscles.

How can a DRAM cause lower back issues?

A simple explanation of how a weak core (caused by a DRAM) can result in lower back issues is:

When the Transverse Abdominis (TA) is not activated properly, there is less support for the ligaments and bony structures of your back when you’re doing day-to-day things. This increases your risk of injury. The TA is one of your most important core muscles, it lies below the six-pack muscle and wraps around your back to support it like a corset.

Is a DRAM treatable?

Yes, … read more »

Massage & The Pregnant Body

by (Remedial Massage Therapist & Pilates Instructor)

There are many physiological, structural, and psychological changes that occur daily when you’re pregnant. You may experience constant growing pains from the increase in bodily mass, hormonal changes, and continuous dropping of the pelvis. Massage therapy can provide significant relief from all those aches and pains to enhance the happiness of your pregnancy journey.

pregnant client Anita thoroughly enjoys treating mothers throughout their entire pregnancy. She believes massage therapy provides a connection from mother to baby and can simply relax the body and mind.

Anita likes to offer a soft or firm pressure of your choice to help reduce any tension you may be holding. Our plush pregnancy pillow allows for maximum support of the belly to provide extreme comfort.

 

Anita believes the following points can help with your pregnancy journey.

  • Regular pregnancy massage can help soften the muscles around the lungs and thoracic cage, which helps to expand breathing capability and can provide more oxygen to your baby.

 

  • Massage can improve skin elasticity, increases flexibility and tone to the muscles, which can help ease muscle cramps and reduce stress on weight bearing joints.

 

  • Massage works very effectively on the nervous system. A decrease in internal stresses can help
… read more »

Nutrition and healthy eating for a new Mum

by (Dietitian & Sports Dietitian)

The arrival of your new baby is extremely exciting and stressful as it requires you to make a lot of adjustments. It is common that new mums and dads experience appetite disturbances, where they may feel disinterested in food. This is often caused by sleep disturbances.

Your diet gives you the energy you need during the day and keeps your body nourished so that it runs at its peak. Five small meals a day is recommended, but if you are finding it difficult to fit everything in as well as taking care of your new born, make sure you are eating at least three meals daily. This is important to ensure you get all the nutrients you need to recover from the birth as well as helping you make milk if you are breastfeeding.

We advise the following to ensure you maintain a nutritious and healthy diet.

  • Eat a variety of different coloured fruit and vegetables daily.  These provide vitamins and minerals for your immune system and overall health.
  • Eat plenty of breads and cereals which include wholegrains, rice and pasta for energy.
  • Eat protein every day including meat, chicken, fish, eggs and cheese. Protein helps to repair tissues and
… read more »

Abdominal Separation AKA Diastasis recti

by (Osteopath & Exercise Scientist)

reformer diastasis recti What is a diastasis recti?

This is the name for a separation of the midline rectus abdominal muscles during pregnancy. This is not something to become distressed by as around 65% of pregnant women report this occurring especially during the third trimester of pregnancy.

The separation is most noticeable when you strongly activate your abdominals, for example when you sit straight up from bed or with a strong cough or sneeze. The doming you may see is the protrusion of the abdominal wall between the two bands of the rectus muscle.

What causes a diastasis recti?

  • Abdominal weakness
  • Abdominal wall stretch
  • Relaxin hormones
  • Size of your baby
  • Successive pregnancies

 What happens to the diastasis recti?

Most of the closure of the diastasis will occur in the first 12 weeks after delivery, with the appropriate progressive retraining of the abdominals. Specific exercises should be carried out avoiding abdominal doming with exercise.

How do I test for a diastasis recti?

You can measure both the length and the width of you diastasis by using your fingers and performing a gentle chest lift.

What do I need to do to make sure my abdominals return to their optimum?

If your separation is less … read more »