Benefits of postpartum yoga
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Postpartum Yoga and Its Remarkable Benefits
Postpartum yoga, also known as postnatal yoga, can offer several benefits for new mothers. It is a gentle and nurturing practice specifically designed to support women during the postpartum period. From aiding in recovery and restoration to promoting emotional well-being, postpartum yoga plays a vital role in helping new mothers navigate the physical and emotional challenges after giving birth. Let's explore the remarkable benefits of postpartum yoga in more detail.
1. Helps with Recovery and Restoration
Postpartum yoga focuses on supporting the body's recovery process after childbirth, aiding in healing and restoring vitality.
2. Alleviates Stress and Depression
Postpartum yoga helps alleviate stress, anxiety, and depression commonly experienced after giving birth. It incorporates relaxation techniques, deep breathing, and mindfulness practices, promoting a sense of calm and well-being. (1)
3. Decreases the Risk of Postpartum Depression
Postpartum yoga has been shown to decrease the risk of postpartum depression. Regular practice of yoga can positively influence hormonal balance and mental well-being, providing emotional support during the postpartum period. (1)
4. Balances Energy, Lowers Blood Pressure, and Reduces Stress and Anxiety
Postpartum yoga helps balance energy levels, lower blood pressure, and reduce stress and anxiety. The practice incorporates gentle movements, breath-work, and relaxation techniques that promote a state of calm and rejuvenation. (1)
5. Strengthens the Body
Postnatal yoga helps strengthen the body, including the pelvic floor muscles. It offers gentle exercises and poses that focus on rebuilding core strength, improving posture, stability, and overall physical well-being. (2)(4)5)
6. Helps with Milk Production
Yoga may aid in increasing milk production by providing deep relaxation, calming the nervous system, and boosting self-confidence. This can be particularly beneficial for new mothers who are breastfeeding. (2)
7. Restores Hormonal Balance
Postnatal yoga can help restore hormonal balance in the body. By creating a safe space for relaxation and letting go of stress, it eases pressure on the nervous system, promoting a sense of harmony and well-being. (5)
8. Encourages Deep Mother-Baby Bonding and Connection
Postnatal yoga classes are designed for new mothers to practice with their babies. This shared experience promotes deep mother-baby bonding and connection, creating a nurturing environment for both mother and child. (5)
9. Eases Tightness, Tension, Aches, and Niggles
Postnatal yoga helps ease tightness, tension, aches, and niggles in the postnatal body. Gentle movements and stretches specifically target areas of discomfort, providing relief and promoting overall physical comfort.(4)
10. Provides Time to Rest and Relax
Postnatal yoga provides new mothers with dedicated time to rest and relax. It allows them to prioritise self-care, recharge, and find moments of tranquillity amidst the demands of caring for a new baby.(4)
11. Helps Build Strength and Stamina
Postnatal yoga helps new mothers build up strength and stamina in their bodies. Gradually incorporating gentle exercises and poses can support the recovery process, improve physical fitness, and enhance overall well-being. (4)
By incorporating postpartum yoga into their routine, new mothers can experience these remarkable benefits for their physical, emotional, and overall well-being.
12. Improves Sleep Quality
Sleep deprivation is a common challenge for new mothers. Postpartum yoga can help improve sleep quality by promoting relaxation and reducing stress levels. The practice of gentle movements, calming breathing exercises, and guided relaxation techniques can create a conducive environment for restful sleep. Incorporating postpartum yoga into a bedtime routine can assist new mothers in achieving better sleep and rejuvenation. (2)
13. Enhances Body Awareness
Postpartum yoga cultivates a deeper sense of body awareness, allowing new mothers to reconnect with their bodies after childbirth. By focusing on breath and movement, women can develop a greater understanding of their physical sensations, strengths, and limitations. This increased body awareness can help prevent injury, improve posture, and promote a positive body image during the postpartum period. (2)(4)
Embracing the Transformative Power of Postpartum Yoga
Postpartum yoga offers remarkable benefits for new mothers as they navigate the physical and emotional challenges that come with childbirth. From promoting recovery and restoration to reducing the risk of postpartum depression, balancing energy, and strengthening the body, this gentle and nurturing practice provides a holistic approach to postpartum well-being.
By incorporating postpartum yoga into their routine, new mothers can experience improved sleep quality, enhanced body awareness, and a deepened bond with their baby. Yoga will support your physical healing but also foster emotional well-being, allowing you to find moments of peace, relaxation, and self-care amidst the demands of caring for a newborn.
It is essential for new mothers to seek professional guidance when starting a postpartum yoga practice. Certified yoga instructors specialising in postnatal yoga can provide the necessary support and modifications tailored to individual needs. Additionally, consulting with healthcare providers ensures that any specific medical considerations or complications are addressed.
As new mothers embrace the power of postpartum yoga, it is important to listen to their bodies, honour their limitations, and practice self-compassion. Every woman's postpartum journey can be different in its own way, and along with all of its benefits yoga can be adapted to suit your needs and preferences.
In this beautiful and challenging phase of life, postpartum yoga provides a sanctuary of self-care, rejuvenation, and self-discovery. It is a gentle reminder to new mothers to prioritise their well-being as they nurture and care for their little ones.
Celebrate the incredible journey of motherhood and embrace the power of postpartum yoga and remember, as you embark on your postpartum yoga journey, be gentle with yourself, celebrate your strength, and honour the incredible transformation you have undergone. Happy practising, and may your postpartum period be filled with joy, self-care, and a profound connection with your body, mind, and baby.
For more information on the benefits of postpartum yoga, you can visit the following sources:
(1) https://www.webmd.com/baby/benefits-postpartum-yoga
(2) https://www.healthline.com/health/pregnancy/postnatal-yoga
(3) https://www.birthzang.co.uk/2015/01/benefits-of-postnatal-yoga/
(4) https://www.formodernmothers.com/blog/mum-and-baby-yoga-benefits
(5) https://thecentre.com.cy/blog/5-benefits-postnatal-yoga
These resources provide additional insights into the benefits of postpartum yoga and can help you further explore this transformative practice.
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The top ten workout clothes new mums can wear postpartum
Image by senivpetro on freepik
1. Nursing Sports Bras: These bras have easy access for breastfeeding and provide support for low-impact workouts like yoga, Pilates, or light cardio.
2. High-Waisted Leggings: Postpartum, most women experience a weakened core, and high-waisted leggings can help provide support and a flattering silhouette while you work on rebuilding your strength.
3. Loose-Fitting Tank Tops: Tank tops with a looser fit can provide a comfortable and breathable option for low-impact workouts, such as yoga or Pilates.
4. Supportive Sneakers: A good pair of supportive sneakers can help reduce the impact of workouts and provide extra support for your postpartum body.
5. Comfy Shorts: High-waisted shorts or bike shorts can be a comfortable option for postpartum workouts in warm weather.
6. Compression Leggings: Compression leggings can provide added support and help reduce swelling, which is especially helpful during postpartum recovery.
7. Maternity Workout Tops: Some women find that maternity workout tops provide extra comfort and support during postpartum workouts.
8. Loose Hoodies: Hoodies can provide a comfortable and relaxed option for cooler weather workouts or post-workout lounging.
9. Supportive Tank Tops: Tank tops with built-in support, such as a shelf bra, can provide extra support and comfort during low-impact workouts.
10. Seamless Underwear: Seamless underwear can help reduce irritation and chafing during postpartum workouts.
Wearing the right workout clothes postpartum will make a difference in your comfort and confidence while exercising. Choose clothes that provide support and comfort while allowing you to move freely, and don't be afraid to invest in high-quality pieces that will support you through postpartum recovery and beyond.
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The importance of Pilates for Diastasis Recti
Pilates is a low-impact form of exercise that can be beneficial for people with diastasis recti, a condition in which the abdominal muscles separate. Pilates can help to strengthen the core muscles and improve posture, both of which can help to alleviate some of the symptoms associated with diastasis recti. Pilates engages the core stabilizing muscles, which is important for healing diastasis recti.
However, it is important to avoid certain movements that can exacerbate the condition until your ab separation has closed to a healthy distance, such as lifting both shoulders off the ground from a supine position, or any exercise that causes the abdomen to bulge forward.
Before starting any exercise program postpartum we recommend: performing the diastasis recti test to check your ab separation status, and working with a fitness professional or physical therapist who has experience with diastasis recti to create a treatment plan that is both safe and effective. It is important to practice your diastasis recti-safe exercise plan with regularity until your ab separation has closed back to an optimal distance. Click below to sign for your free diastasis recti test and bodyMethodology support and guidance.
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Understanding Gestational Diabetes: What Every Pregnant Woman Should Know
Pregnancy is a time of excitement, anticipation, and a whole lot of changes. But what happens when your body decides to throw in a curveball, like gestational diabetes? It can be a perplexing and confusing diagnosis, but with the right information and support, it can be managed effectively.
What is Gestational Diabetes?
Gestational diabetes is a type of diabetes that occurs during pregnancy in women who did not have diabetes before they were pregnant. This condition usually develops during the second or third trimester of pregnancy and affects about 2-10% of pregnant women [1]. It occurs when the body cannot make enough insulin during pregnancy [1][2]. Insulin is a hormone made by the pancreas that acts like a key to let blood sugar into the cells in the body for use as energy [1].
How is Gestational Diabetes Managed?
The good news is that gestational diabetes can be managed effectively. Treatment options include eating healthy foods, regular exercise, and sometimes insulin injections [3][4]. If gestational diabetes is not well controlled, it can lead to problems for both the pregnant woman and the baby. These problems can include high blood pressure, preeclampsia, preterm birth, and having a large baby [3]. The baby can also develop low blood sugar after birth if the mother's diabetes was not well controlled during pregnancy [3].
Testing for Gestational Diabetes
It is important for pregnant women to get tested for gestational diabetes between 24 and 28 weeks of pregnancy [1][3]. Women who are at higher risk for gestational diabetes, such as those who are overweight, have a family history of diabetes, or have had gestational diabetes in a previous pregnancy, may be tested earlier [1][3]. Treatment for gestational diabetes aims to keep blood glucose levels normal and can include special meal plans, regular physical activity, and daily blood glucose testing [4].
Take Control of Your Health
Gestational diabetes can be a scary diagnosis, but with the right management, you and your baby can have a healthy pregnancy and birth. Remember to get tested, eat healthy foods, stay active, and work with your healthcare team to keep your blood glucose levels under control. If you have any concerns or questions about gestational diabetes, don't hesitate to reach out to your doctor or a diabetes specialist.
Sources:
1. [CDC](https://www.cdc.gov/pregnancy/diabetes-gestational.html)
2. [WebMD](https://www.webmd.com/diabetes/gestational-diabetes)
3. [CDC](https://www.cdc.gov/diabetes/basics/gestational.html)
4. [Diabetes.org](https://www.diabetes.org/diabetes/gestational-diabetes)
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What are the benefits of practicing The Franklin Method
The Franklin Method is a movement education technique that uses Dynamic Neuro-cognitive Imagery, anatomical embodiment, and educational skills to create lasting positive change in the body and mind. It was founded by Eric Franklin in 1994 and is taught all over the world.
The method is based on the idea of practical neuroplasticity, a process that involves adaptive structural and functional changes to the brain: which means that the brain can change and adapt to improve the body's function. It teaches dynamic alignment and how to move the body with maximum efficiency to keep it youthful and energized. The technique can be used by its self or along side other disciplines such as yoga, Pilates, and physiotherapy.
The Franklin Method offers several benefits, including improved body alignment, movement efficiency, balance, coordination, strength, flexibility, and mobility. It can also help release tension, prevent injuries, and improve performance. The method integrates imagery, experiential anatomy, touch, and reconditioning movement to improve body alignment and movement efficiency. It teaches how to engage the mind through anatomical and metaphorical imagery, kinesthetic feedback, and self-talk to quickly and easily improve the body's function.
The technique explores the benefits of the mind-body connection and improves our understanding of the body, which leads to healthier movement and a better state of being.
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The one pelvic floor exercise everyone should do.
Do you suffer from pelvic floor dysfunction or simply want to improve your overall pelvic health? You are not alone. Many people, men & women alike experience pelvic floor issues that can negatively affect their quality of life. Yes, men do have pelvic floors too! Luckily, there is a stand out #1 exercise that we all can be doing daily to improve our pelvic health: BREATHING with the appropriate technique.
We need to understand that everything in the body is connected. As such our pelvic floor health is impacted not only by the functioning of its four main muscles, but also by its coordinated relationship with four additional muscles that are closely connected to its performance: the diaphragm, the transverse abdominal muscle, and the iliopsoas. Together, these eight muscles create a "container" within our trunk, that is integral to the healthy functioning of the pelvic floor and the overall well-being of the back. Each of these muscles has a specific role in this container: the diaphragm forms the roof, the transverse abdominal muscle comprises the side walls, the iliopsoas makes up the back wall, the rectus abdominus forms the front wall, and the pelvic floor muscles create the base.
Breathing with the right technique is essential for coordinating the muscles of the trunk, including the diaphragm, deepest abdominal muscles, and pelvic floor.
Upon inhalation, the diaphragm contracts, this flattening motion pushes our internal organs down the abdominal cavity. This motion requires our pelvic floor and abdominal muscles to control a slight release to accommodate the extra space needed for the organs. So, as we breathe in, the pelvic floor muscles lengthen, allowing them to lower.
Upon exhalation, the diaphragm lifts back up into the chest cavity, creating space for the internal organs to rise back to their initial placement. This creates a natural reflex of our pelvic floor and transverse abdominus muscles contracting. So, as we breathe out, our pelvic floor muscles shorten as the space above opens, allowing them to move back up to their resting position.
Now that we understand the diaphragm and the pelvic floor react in opposition, allowing for the swinging movement of the internal organs: contracting and relaxing opposite each other to facilitate your breath. We are able to use the breath to not only connect with and gently move the pelvic floor muscles, but also to improve our proprioception of the pelvic floor.
Activating specific muscles in the pelvic floor can be challenging without proper perception training. Proprioception is the body's ability to perceive its own position in space and the relative position of its parts. It is important to improve proprioception for pelvic floor training because it helps one to better identify and control the individual muscles in the pelvic floor. Without proper proprioception, it is difficult to activate specific muscles in the pelvic floor without tensing up the jaw or shoulder muscles. And as tension in the jaw and shoulders can obstruct the pelvic floor, proprioception is key to improving pelvic floor function. The simplest and most readily available first steps we can take towards improving your pelvic floor proprioception is diaphragmatic breathing.
Our breathing can be affected by different things such as how we feel, our habits, how we sit or stand, how strong or overly tense our muscles are, and any pain or trauma we might hold within the body. There are three types of breathing patterns:
Apical (or upper chest) breathing
Diaphragmatic (or belly) breathing
Lateral costal flaring (or side rib) breathing
Most people either use upper chest or belly breathing, but it’s better to use a combination of lateral costal flaring and diaphragmatic breathing. This helps spread the pressure out to the sides and downwards, reducing the pressure on the pelvic floor. This is especially important for people with existing pelvic floor conditions.
how to do diaphragmatic breathing
Diaphragmatic breathing is simple and can be done in any position. You can stand, sit, or lie down and still get the benefits. However, we do find laying down is a good position to learn the technique from. Here's how to do it:
Start by lying on your back, bend your knees, you want to keep your feet flat on the ground, place them hip distance apart and have equal pressure throughout the foot. Avoid rolling your feet in or overly pressing out on your little toes, like wise have equal pressure between the heels and balls of the feet. Make sure that you are relaxed and comfortable in this position.
Place the palm of one hand on your chest. Now loosely spread the fingers of your second hand, placing the palm on your lower torso, so that the thumb touches the bottom of your ribs, whilst the little finger extends below your navel, pointing towards the pubic bone.
Take a deep breath in, letting the air fill all the way into the lower lungs and in turn activating your pelvic floor. Can you feel your pelvic floor lowering down and expanding? We are looking to feel activity on the hand placed on your lower torso; the hand rising as the belly expands, whilst the hand placed on your chest stays still.
Exhale slowly, allowing everything to settle back into a resting position. Can you feel your pelvic floor shrink and lift towards your diaphragm?
Continue to breathe in and out in the same way, for 5 minutes. feeling your pelvic floor muscles move with your breath. Lowering and expanding as you inhale, shrinking and lifting as you exhale. Avoid forcing or pressuring the breath.
It's possible that you won't feel any movement at first, depending on the condition of your pelvic floor. But be patient and keep practicing while paying attention to your body. Soon enough, you will develop a stronger connection to your pelvic floor.
why is diaphragmatic breathing so important?
Diaphragmatic breathing also has many other benefits, including:
Regulating your nervous system
Reducing stress and anxiety
Improving digestion
Strengthening your diaphragm and other respiratory muscles
chest breathing vs. diaphragmatic breathing
Many people are used to breathing with their chest, which doesn't allow for as deep and full of a breath. Chest breathing is often the result of stress or anxiety, and it can contribute to pelvic dysfunction.
In contrast, diaphragmatic breathing allows for a deeper breath, which activates your pelvic floor muscles and helps improve proprioception. It also helps regulate your nervous system and can reduce stress and anxiety.
Diaphragmatic breathing vs. Kegels
Pelvic floor dysfunction can occur due to:
A week pelvic floor lacking in adequate tension
Too much tension within the pelvic floor and rest of the body
Poor coordination within the pelvic floor muscles and its coordinated relationship with the four additional muscles that are closely connected to its performance.
Kegel exercises are often recommended for improving pelvic floor health. However, as they focus solely on tightening the pelvic floor in order to build strength. They are only beneficial for a person experiencing a weak pelvic floor, lacking in adequate tension. And if you were to delve deeper into active dynamic pelvic floor training, you would understand that Kegel’s actual capacity to build strength is limited and its effectiveness plateaus once you reach a certain point.
Now it’s of great importance to note that Kegel exercises will only worsen your condition if your experiencing pelvic floor dysfunction due to too much tension within your pelvic floor muscles. In this circumstance you require training to improve the elasticity and adaptability within the tissues of the pelvic floor muscles. Kegel exercises will not improve your pelvic floors coordinated relationship either.
Diaphragmatic breathing, on the other hand, is beneficial for everyone's pelvic floor muscles, no matter the occurrence of any dysfunction, it is also gentle and safe to do.
In conclusion, diaphragmatic breathing is the #1 exercise for the pelvic floor that everyone should do daily. It is a safe and gentle exercise that improves proprioception, regulates the nervous system, and enhances overall pelvic health. So, take a few minutes each day to practice diaphragmatic breathing and reap the benefits of a healthy and happy pelvic floor.
If you'd like more guidance on how to connect with your pelvic floor or are experiencing symptoms that might indicate pelvic floor dysfunction, don't hesitate to reach out to us here at bodyMethodology. We're here to help!
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The top 10 things new mums should do for their well-being postpartum
Becoming a new mother is an incredibly rewarding experience, but it can also be a challenging time. Postpartum can be an emotionally and physically demanding period, but taking care of yourself is vital for your well-being as well as your baby's. Here are the top 10 things that new mums should do for their well-being postpartum:
Get enough rest: It's essential to prioritize rest after giving birth. Try to sleep when your baby sleeps, and don't hesitate to ask for help from family or friends to get the rest you need.
Eat well: Your body needs proper nourishment to recover from childbirth and provide breastmilk for your baby. Make sure you're eating a balanced diet with plenty of fresh fruits and vegetables, lean protein, and healthy fats.
Stay hydrated: Drinking plenty of water is crucial for your body to produce enough breastmilk and to help you recover from childbirth.
Exercise: Exercise can help you recover from childbirth, reduce stress, and improve your mood. Start with gentle exercises, such as walking, pelvic floor and core work, gentle yoga flows, postnatal pilates and gradually increase your activity level.
Connect with other new mothers: joining a new mum's group or attending postnatal classes is an excellent way to meet other new mothers, share experiences, and get support.
Practice self-care: Taking care of yourself is not selfish. Make time for activities that make you feel good, such as taking a bath, getting a massage, or reading a book.
Get support: Don't hesitate to ask for help from your partner, family, or friends. Accept offers of assistance, whether it's help with housework, cooking, or looking after your baby.
Take care of your mental health: The postpartum period can be a challenging time emotionally, and it's essential to prioritize your mental health. Reach out to a mental health professional if you're struggling with feelings of anxiety or depression.
Practice mindfulness: Mindfulness practices, such as meditation or deep breathing, can help reduce stress and improve your overall well-being.
Get outside: Spending time in nature can help reduce stress, improve your mood, and boost your energy levels. Take a walk with your baby or spend time in a park or garden.
In conclusion, taking care of yourself is vital for your well-being as well as your baby's. By prioritizing rest, proper nutrition, exercise, and mental health, new mums can support their recovery and enjoy the joys of motherhood. Don't hesitate to seek support and practice self-care during this exciting and challenging time.
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5 steps to how you can reduce tension
Stress and tension are a part of our daily lives, and often we struggle to manage them. However, there is a simple and effective way to reduce stress and tension – breathing exercises. Practicing breathing exercises regularly can help you calm your mind, reduce physical tension, and improve your overall well-being. In this blog, we'll outline five simple steps to help you reduce tension with breathing exercises.
1. Find a quiet place to practice
To begin, find a quiet and peaceful place where you won't be disturbed. Sit or lie down in a comfortable position with your back straight, your feet flat on the ground, and your hands resting on your lap.
2. Focus on your breath
Start by focusing on your breath. Take a few deep breaths in through your nose and out through your mouth. As you inhale, imagine that you are breathing in calmness and relaxation. As you exhale, imagine that you are releasing tension and stress from your body.
3. Practice diaphragmatic breathing
Next, practice diaphragmatic breathing. This type of breathing engages your diaphragm muscle and helps to relax your body. To practice diaphragmatic breathing, inhale deeply through your nose, allowing your belly to expand. Hold your breath for a few seconds, and then exhale slowly through your mouth, allowing your belly to contract. Repeat this process for several minutes.
4. Use a counting method
Another effective breathing technique is to use a counting method. As you inhale, count to four. Hold your breath for a count of four, and then exhale slowly for a count of four. Repeat this process for several minutes, gradually increasing the count to six or eight as you become more comfortable with the exercise.
5. Practice regularly
Finally, it's important to practice breathing exercises regularly. Set aside a few minutes each day to practice these exercises, preferably at the same time each day. With practice, you will be able to incorporate these breathing techniques into your daily routine, reducing tension and stress levels.
Breathing exercises are a simple and effective way to reduce tension and stress. By finding a quiet place to practice, focusing on your breath, practicing diaphragmatic breathing, using a counting method, and practicing regularly, you can incorporate these techniques into your daily routine and experience the benefits of reduced tension and stress. Remember, taking a few moments each day to focus on your breath can lead to improved overall well-being and a calmer mind.
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A guide to surviving the city break.
You're excited to explore the delights: breezing through bohemian Montmartre, where artists set their easels on cobbled streets, or you’re cycling the pretty canal streets dusted with sublime art, architecture, and the cosy pubs of the Dutch capital, or climbing the hilly heights to behold historic Budapest with its photogenic backdrop reflected in the river Danube. “Hurrah you shout!” Hitting that 44 thousand a day step count, having crammed in all of day one’s itinerary, expertly crafted from google searches must have experiences for your elected weekend getaway. However, as you giddily forget your back home reality and slip mindlessly into a new world where everything should feel effortlessly chic, agony strikes.
Hours of prolonged travel sitting, carrying rucksack, or pulling wheelie luggage at twisted angles, that boasted 44 thousand a day step count and climb you just had to make, “It’s a unmissable 360 balcony view after all,” comes at a cost. The tight and week muscles of dormant postural alignment issues (earned through your day job or lifestyle) seize their day, threatening to ruin the excursion. You name it: Backs, hips, knees, calfs, feet… whatever is your personal region of physical vulnerability, will start to scream loudly. So, let us consider what we can do to hush those muscles, so they don’t spoil the experience.
Weather you have a quick roll and stretch mid trip or play catch up with the broken body on your return. Here are some tools you can use to reset your body.
Self-myofascial release exercises:
Feet
Piriformis
Quadratus lumborum
Adductors
Leavtor scapulae and upper Trapezius
Using a therapy ball, hold on the muscles trigger point until it releases.
Stretch exercises:
Calfs
Soleus
Kneeling hip flexor
Pectorals
Latissimus Doris
Hamstrings
Hold each stretch for 30 seconds
Core exercises:
Forearm plank 30sec hold
Spin curl 10 reps
Hip rolls – with feet on the floor 10 reps
Floor cobra 10 reps
Side plank 30sec hold each side
Repeat 3 sets of the circuit.
And there’s always the old nudge nudge wink wink:
Insinuating that your partner gives you a little shoulder rub, total body massage and maybe a little bit more. Unless they are out cold lullaby snoozing, then it’s: therapy ball, flex band and core exercise time, I’m afraid.
So, now we are free, post those covid years restrictions, and you have been a busy bee scheduling away numerous mini-breaks since boxing day, don’t let your body hold you back from enjoying the long anticipated and expertly crafted itinerary. Pack a therapy ball, flex band and have your core exercises to hand. This Article contains useful self-myofascial release, stretches and core exercise to reset your body during or post city break trip.
The Importance of Postpartum Fitness for Mental Health
After giving birth, many new moms may feel overwhelmed and anxious about the physical and emotional changes that come with motherhood. While it's important to focus on the health of the baby, it's equally important to prioritize the health and well-being of the mother. One way to do this is through postpartum fitness. In this blog post, we'll explore the link between postpartum fitness and mental health, and offer tips for new moms who want to incorporate fitness into their daily routine.
The Link Between Postpartum Fitness and Mental Health
The postpartum period can be a challenging time for many new moms. Hormonal changes, lack of sleep, and the demands of caring for a newborn can all contribute to feelings of stress, anxiety, and depression. However, studies have shown that regular exercise can be an effective way to combat these symptoms and improve overall mental health.
Exercise has been shown to release endorphins, which are natural mood-boosters. It can also help reduce levels of cortisol, a hormone that is associated with stress. In addition, exercise can improve sleep quality, increase energy levels, and boost self-esteem and confidence.
Tips for Incorporating Postpartum Fitness into Your Routine
If you're a new mom who wants to prioritize your mental health through postpartum fitness, here are some tips to keep in mind:
1. Start small and gradually increase activity levels
When getting back into fitness after having a baby, it's important to start small and gradually build up to more intense workouts. This can help prevent injury and ensure that you're able to stick with your fitness routine over the long term. Some good starting points might include walking, postpartum-specific exercise classes in your area involving pilates and gentle yoga or At-home workouts. Online specialist postnatal exercise plans such as THE MUMMY FORMULA, are a safe and convenient way to ease backing into execise because you don’t have to worry about leaving the house and baby can be by your side as you train.
2. Make fitness a priority
With a new baby to care for, it can be challenging to find time for exercise. However, it's important to make fitness a priority. Even just 10-15 minutes of exercise a day can have a positive impact on your mental health. Try to carve out time for exercise whenever you can, whether that's during naptime, with the help of a partner or family member, or by enlisting the help of a babysitter or daycare.
3. Find a community
Exercising with others can be a great way to stay motivated and make new connections. Look for personal trainers who specialise in postnatal fitness, online specialist postnatal exercise plans, postpartum fitness classes or groups in your area, or maybe even consider starting your own with other new moms. Signing up to a specialist postnatal exercise course will give you the support and guidance to stay safe and feel connected. Don’t go at it alone, ask a mummy friend to be your exercise buddy and sign up to a course together. This can be a great way to support each other and stay accountable. You can also join our community for continued support and an opportunity to connect with other mums journeying towards a healthier and stronger body postpartum.
4. Be kind to yourself
It's important to remember that getting back into fitness after having a baby can take time. Don't be too hard on yourself if you're not able to do everything you want to right away. Be kind and patient with yourself, and celebrate your progress, no matter how small.
In conclusion, postpartum fitness can be a powerful tool for improving mental health and overall well-being after giving birth. By starting small, making fitness a priority, finding a community, and being kind to yourself, you can develop a sustainable fitness routine that supports your mental health and helps you thrive as a new mom.
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The importance of active dynamic pelvic floor training.
The pelvic floor is a group of muscles that act as a support system for the bladder, uterus, and rectum. However, our pelvic floor also supports and has a direct impact on the movement of the spine, shoulder girdle and lower body joints. Yes, these muscles are crucial for maintaining bowel and bladder control, sexual function, and overall pelvic health. But for a long time, their need to be strong with both elasticity and adaptability in the tissues, so as to be capable of supporting healthy spine and limb movement functioning, has been over looked.
Now, many of us, particularly women, suffer from pelvic floor dysfunction due to a variety of factors, including childbirth, menopause, aging, lack of fitness and poor posture. This can lead to, on one hand urinary incontinence, prolapse, and other unpleasant symptoms resulting from the diminished support of a slack pelvic floor, or on the other hand rigidity of the spine and legs leading to chronic issues due to a tight pelvic floor. Having a pelvic floor that is either too slack or too tight are both equally problematic.
An inflexible pelvic floor also has a limited capacity to build strength since it has a reduced range for muscle activity at its disposal. Therefore, flexibility comes before strength. If our pelvic floor doesn’t have an optimal elastic range, we can only train it ineffective via isometric activity. Flexibility is the prerequisite for dynamic strength training.
The most commonly used pelvic floor exercise that has long been recommended as a way to strengthen these muscles and improve pelvic health, known as Kegels ignore these principles and focus solely on tightening the pelvic floor. Traditional Kegels involve simply squeezing and releasing the pelvic floor group of muscles as a whole, reducing its elastic range, creating a limit, as such its effectiveness to build strength plateaus once it reaches a certain point.
Kegels also do not take into account the different muscular layers of our pelvic floor. We need distinct perception training to activate individual pelvic floor muscles under relaxation. Most of the time when people attempt to engage the pelvic floor muscles through Kegels the jaw or shoulder muscles become tense instead. Too much tension in our jaw and throughout the rest of the body actually obstructs the pelvic floor, rendering Kegels ineffective.
That's where active dynamic pelvic floor training comes in. Active dynamic pelvic floor training involves a series of systematic exercises that are designed to not only strengthen the pelvic floor muscles but also improve their flexibility and coordination. The goals of which are to build up body awareness, flexibility and strength, whilst maintaining a relax state throughout the whole body. These exercises are performed in different positions and involve visualisation, touch and movements that challenge the pelvic floor muscles in various ways. This approach has been shown to be more effective than traditional Kegels for improving pelvic floor function.
So, why is active dynamic pelvic floor training important?
Let's take a closer look at some of the benefits:
Exercises to increase strength and elasticity of the pelvic floor will improve flexibility, posture and balance. The pelvic floor plays an important role for the coordinated triggering of almost all movements, as well as for balance and good posture. Many back, knee and foot problems can be cured or significantly improved through conscious training of the pelvic floor.
Improved bladder and bowel control: One of the primary benefits of pelvic floor training is improved bladder and bowel control. By strengthening and coordinating the pelvic floor muscles, people can better control their urinary and fecal sphincters, reducing the risk of incontinence.
Reduced risk of prolapse: Pelvic organ prolapse occurs when the pelvic organs, such as the bladder or uterus, descend into the vaginal canal due to weak pelvic floor muscles. Active dynamic pelvic floor training can help reduce the risk of prolapse by strengthening these muscles and improving their ability to support the organs.
Improved sexual function: Strong pelvic floor muscles are important for sexual function, particularly for women. By improving blood flow to the pelvic area and enhancing the ability to contract and relax the muscles, active dynamic pelvic floor training can improve sexual sensation and function.
Reduced pain: Pelvic pain is a common problem, particularly among women. Active dynamic pelvic floor training can help reduce pelvic pain by improving blood flow to the area, reducing muscle tension, and improving muscle coordination.
Improved quality of life: Pelvic floor dysfunction can be a significant source of embarrassment and discomfort. By improving pelvic floor function, people can regain their confidence and enjoy a better quality of life.
In conclusion, active dynamic pelvic floor training is an important tool in solving pelvic floor problems in a fast and long-lasting way, generally benefitting the person as a whole. By, engaging in a variety of exercises that challenge the pelvic floor muscles in different ways, people can improve bladder and bowel control, reduce the risk of prolapse, improve sexual function, improve posture, balance, reduce pain, and enjoy a better quality of life. If you're experiencing pelvic floor dysfunction, talk with us at bodyMethodology about incorporating active dynamic pelvic floor training into your exercise plan.
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Rose Harissa Chickpea with Flaked Cod
Ingredients:
200g cod
olive oil
1/3 tsp ground cumin
2 cloves of garlic
½ an onion
2 cardamom pods
1 tbsp rose harissa
2 tsp tomato purée
1½ preserved lemons
400g tinned chickpeas
200ml vegetable stock
5g coriander
Directions:
Remove any skin and bones from the cod. Cut into 3cm pieces.
Mix 1½ tsp of olive oil, the cumin and 1 of the cloves of garlic crushed in a small bowl. Place the cod pieces into the bowl and gently coat. Set the cod aside for 15 minutes to marinate.
Finely dice the onions, thinly slice the remaining clove of garlic.
Heat 2 tbsp of olive oil in a large sauté pan, then add the onion and fry for 4-5 minutes, until soft and golden-brown.
Add the sliced garlic and cook for another minute over a gentle heat.
Bash the cardamom pods, finely chop the preserved lemons, drain and rinse the chickpeas.
Add the cardamom, harissa, tomato purée, preserved lemon and chickpeas. Stir for a minute, then add the stock and heat for a few minutes.
Add the fish and gently stir, then cook for 3-4 minutes, turning half-way through, until cooked and easy to flake.
Discard the cardamom pods.
Roughly chop the coriander.
Serve and sprinkle with the coriander.
Enjoy!
Green Papaya and Mixed Bean Sprouts Salad
Ingredients:
1 green papaya
225g sprouted mixed beans (red and green lentil/ adzuki/chickpea/ mung/pea)
100g fresh coconut
2 green chilies
1 cucumber
30g coriander
1 tsp mustard seeds
1 tsp chili flakes
10 curry leaves
¼ tsp asafoetida
Directions:
Peel, remove and discard the centre of the green papaya and then grate.
Grate the coconut and cucumber.
Finely slice the green chilies and roughly chop the coriander.
Add the papaya, coconut, green chilies, cucumber and coriander to a large bowl and mix well.
Heat 1 tsp of ghee in a small saucepan over a medium heat; add mustard seeds, chili flakes, asafoetida and curry leaves. Once the seeds start to splutter, add tempering to the salad. Mix well and serve either at room temperature or chilled.
Enjoy!
Raspberry Ricotta Pancakes
Ingredients:
300g ricotta
200ml milk
4 eggs
1 tsp vanilla extract
175g plain flours
2 tsp baking powder
a pinch of salt
125g raspberries
butter
Directions:
Place the ricotta and milk into a mixing bowl.
Separate the eggs and set aside the egg whites. Add the egg yolks to the ricotta and milk, gentle beat to combined.
Add the vanilla extract and flour. Again gently beat to combined. Set a side.
In a separate bowl, add the egg whites and a pinch of salt. Whisk until stiff peaks.
Gently fold the batter mix into the stiff peaks.
Heat a small nob of butter in a large frying pan over a medium heat. Add 4 heaps of the batter (around 1 1/2 tbsp per pancake) to the pan. Place 3 to 4 raspberries into each pancake. Cook the pancakes for one minute, then flip and cook the reverse side for a further minute. Remove the pancakes from the pan and keep warm in the oven whilst you cook the remaining batches.
Serve with Crème Fraîche and fresh berries. (Additionally a sliced banana can be added to complement the pancakes)
Enjoy!
Kohlrabi stir-fry with a Thai twist.
Ingredients:
250g kohlrabi
1 tbsp sesame oil
200g multi-coloured carrots
3 spring onions
1 jalapeño
2 garlic clove
1 tbsp fish sauce
1 tbsp lime juice
2 tsp fresh ginger
1 tsp palm sugar
10g coriander leaves
3 tbsp peanuts
1 red chilli.
Directions:
Using a vegetable peeler, shred the carrots into ribbons. Finely slice the jalapeño and spring onions.
Remove the kohlrabi leaves and set aside. Peel the kohlrabi and cut in half, then thinly slice into half moons.
Heat the sesame oil in a wok over a high heat. Add the kohlrabi half moons to hot oil; cook, stirring often, until they beginning to soften ( 5 minutes).
Add kohlrabi leaves, carrots, spring onions, and jalapeño to the wok; cook, stirring often, until leaves are tender (4- 5 minutes).
Finally slice the ginger and garlic cloves.
In a small jug mix together the fish sauce, lime juice and palm sugar. Add to the wok along with the garlic and ginger. Cook for a further 1 minute until fragrant, stirring constantly.
Roughly chop the coriander leaves, chop the peanuts and finely slice the red chilli.
Serve hot from the wok with a sprinkle of coriander, peanuts, and chilli.
Enjoy!
Superfood Brownie Energy Bars
Ingredients:
175g pitted Medjool dates
26g raw walnuts
26g raw pecans halves
52g shelled pistachios
26g desiccated coconut
1 tbsp chia seeds
3 tbsp unsweetened cocoa powder
1 tbsp melted coconut oil
1 tsp vanilla
¼ tsp sea salt
26g goji berries
Ingredients for topping:
45g 85% dark chocolate
1 tbsp shelled pistachios
1 tbsp goji berries
1 tbsp pecans
a sprinkle of Maldon sea salt flakes
Directions:
Line a loaf tin with greaseproof paper.
Add the dates, walnuts, pecans, and only 26g of the pistachios to a blender. Blitz until chunky.
Add the desiccated coconut, chia seeds, cocoa powder, melted coconut oil and vanilla extract. Blitz once again until mixture is chunky and slightly clumping.
Add the remaining 26g of pistachios and goji berries. Pulse until the pistachios are slightly chunky.
Add the mixture to the prepared loaf tin. Pressing evenly towards the sides of the pan.
Add the dark chocolate to a heatproof bowl placed over a saucepan of simmer water until melted.
Pour the melted chocolate evenly over the bars. Garnish with 1 tablespoon each of the following: pistachios, goji berries and crushed pecans.
Place the tin in a freezer for 30 minutes-1 hour to harden.
Once ready to serve, sprinkle with Maldon sea salt flakes and slice into bars
Enjoy!
CARROT LENTIL PATTIES WITH GARLIC HERB TAHINI SAUCE
Ingredients for carrot lentil patties:
450g carrots
190g split red lentils
80g rolled oats
2 garlic cloves
1 tbsp lemon juice
1 tbsp olive oil
1 tsp smoked paprika
1 tsp ground cumin
⅛ tsp cayenne pepper
salt and ground black pepper to taste
67g cavolo nero
60g pumpkin seeds
75g fresh chives
40g hemp seeds
20g fresh coriander leaves
Ingredients for Garlic-Herb Tahini Sauce:
80g tahini
20g fresh coriander leaves
20g flat-leaf parsley
1 garlic clove
2 ½ tbsp lemon juice
1 tbsp cider vinegar
salt and ground black pepper to taste
Directions:
Peel and roughly dice the carrots.
Steam the carrots for 25 minutes until fork-tender.
Meanwhile rinse the lentils. Add the rinsed lentils and 500ml of water to a medium saucepan. Bring to a boil, reduce heat, and simmer, uncovered, for 10 to 12 minutes. Strain and set aside.
Preheat the oven to 200c
Line a large baking tray with greaseproof paper.
Add the steamed carrots, cooked lentils, 40g of the rolled oats, garlic, lemon juice, olive oil, paprika, cumin, sea salt, cayenne pepper, and black pepper to a blender. Blitz until the mixture is chunky and all ingredients are well incorporated, stopping to scrape down the sides halfway through pulsing.
Transfer the mixture to a large mixing bowl and add the reserved 40g rolled oats, kale (stemmed and finely chopped) , pumpkin seeds, chives, hemp seeds, and coriander (finely chopped). Mix well, ensuring all ingredients are evenly dispersed. scoop out 60g of the mixture. Form the mixture into a patties and place on the lined baking tray. Repeat with the remaining mixture. You should have 10–12 patties.
Bake the patties for 23-25 minutes until the bottoms are golden-brown and they feel gently set but not firm.
Remove from the oven and cool completely on the pan before moving. They'll continue to firm up as they cool.
Meanwhile for the garlic-herb tahini sauce: finely chop the coriander and parsley leaves.
Add all the garlic-herb tahini sauce ingredients to a blender and blitz until emulsified. Transfer to an airtight jar or container and refrigerate until ready to serve.
Serve the patties on a bed of rocket with a side garlic herb tahini sauce.
Enjoy!
Homemade labneh with peaches, almonds, rocket and pomegranate molasses.
Ingredients for labneh:
500ml Greek yogurt
Zest and juice of 1 lemon
1 garlic clove
Pinch of salt
Ingredients for salad:
4 peaches
75g rocket leaves
40g almond flakes
1 pomegranate
2tbsp extra virgin olive oil
2tbsp pomegranate molasses
Directions for making labneh:
Zest and juice the lemon.
Place the yoghurt in a bowl, grate over the garlic clove. Add the lemon zest, lemon juice and a pinch of salt. Mix well.
Place a sieve over a separate bowl, and cover the sieve with muslin. Pour the yogurt mix into the muslin covered sieve. Bring all four corners of the muslin together and gently twist to seal the yoghurt mixture into a ball within the muslin. Place the in fridge and leave to drain through sieve for 24 hour’s.
To make the salad place the almond flakes into a dry frying pan over a medium/high heat and toast for 2 minutes. Remove from the heat and tip directly into a small bowl to cool.
In a small jug, whisk together the oil and molasses.
Remove the pomegranate seeds.
Set a griddle pan over a high heat. Slice the peaches in half along the seam, remove the stone and cut each half into 3 wedges. Place the peaches flesh side down and cook each side for 3 minute and then turn them skin side down and cook for a further 1 minute.
To serve, divide the peach onto plates with the rocket leaves. Add a generous tablespoon of labneh. Scatter over the toasted almonds and pomegranate seeds. Drizzle over the oil and molasses.
Enjoy!
Roasted Aubergines with Black Garlic Yoghurt and Herb Salad
Ingredients:
900g aubergines
200ml olive oil
8 black garlic cloves
200g Greek yoghurt
Squeeze of lemon juice
6 garlic cloves
2 red chillies
5g dill leaves
5g basil leaves
5g tarragon leaves
salt and black pepper
Directions:
Preheat the oven to 250C or to its highest setting.
Slices the aubergines with ways into 1.5cm rounds.
Brush the aubergines with olive oil and season with salt and black pepper to taste.
Spread the aubergines out over 2 large baking trays lined with greaseproof paper.
Roast in the oven for 20 minutes until golden-brown and completely soft. Remove from the oven and set aside to cool
Place the black garlic cloves a blender along with 2 tablespoons oil, 200g yogurt and a squeeze of lemon juice. Blitz for a minute. And set aside.
Peel and finely slice the garlic clove. Finely slice the chillies.
Heat the remaining 110ml of oil in a small saucepan on a high heat. Add the garlic and chilli slices, reduce the heat to medium and fry for about 5 minutes, stirring from time to time, until the garlic is golden-brown and the chilli is crispy. Transfer the garlic and chilli on to a plate lined with kitchen paper.
Roughly chop the herbs
To serve arrange the aubergine slices, overlapping. Spoon the yogurt dressing on top, sprinkle over the chilli and garlic and finish with the herbs.
Enjoy!
Wild Mushroom Risotto
Ingredients for mushroom stock:
30g unsalted butter
80g banana shallot
1kg button mushroom
1 garlic clove
1 sprigs of thyme
100ml dry white wine (chardonnay)
salty and pepper to taste.
Ingredients for risotto:
1/2 onion
1 garlic clove
2 tbsp olive oil
200g carnaroli rice
salt and peper to taste
300ml water
300ml mushroom stock
5g unsalted butter
40g dried porcini mushroom
40g mixed forest mushroom
2 tbsp mascarpone
4 tsp parmesan
5g chives
5g basil leaves
5g parsley
10ml lemon juice
Directions for mushroom stock:
Finely dice the shallots and garlic. Finely slice the button mushrooms.
Add the butter, shallots, garlic and thyme to a large saucepan and over a medium heat gentle soften until translucent.
Add the mushrooms, cover with a lid and sweat for 5 minutes. Pour in the wine and bring to the boil to remove the alcohol.
Season with salt and pepper.
Pass through a sieve (ensure you push as much of the juice through as possible.
Directions for risotto:
Finely dice the onion and garlic.
Bring the water to the boil.
Meanwhile soften the onion and garlic in the olive oil over a low heat for 2 minutes.
Stir in the rice and continue to cook over a medium heat for 2 minutes, until the grains of rice appear translucent.
Season with salt and pepper
Slowly incorporate the boiling water whilst staring. Cooking at a gentle simmer, until the rice has absorbed all the water.
Slowly incorporate the mushroom stock continuing to cook at a simmer as before. The rice will take around 25 minutes to be cooked to perfection.
Meanwhile place all the dried mushrooms into a bowl and barely cover with boiling water, set aside whilst the mushrooms sock up the liquid.
Grate the parmesan, juice the lemon, roughly chop the chives, basil and parsley.
Sautéed the pre socked porcini and mixed forest mushroom in butter for 4-5 minutes.
Return to the rice after 20 minutes of cooking. Whilst continuously stirring add the mascarpone, parmesan and lemon juice. Reserve a small portion of the sautéed mushroom a side and stir in the rest.
Serve with a sprinkle of the chopped herbs and complete with a topping of the reserve sautéed mushrooms.
Enjoy!
