physio, Injury, training, postnatal. PLPR Blog

21/2/2019 0 Comments

Why Every Mum-to-Be Should Have Pregnancy Massage

What is Pregnancy Massage?
Pregnancy massage is like a normal massage in that it is a hands-on therapy that works on the soft tissues of the body and has many great benefits. However, unlike a normal massage the positioning of the mum-to-be is key. It is important to position the mum so that she is comfortable and in ways that are safe for her and the baby. Obviously lying face down with a baby bump isn’t an option, but also around the second trimester and in the third, lying on the back is not an option as the baby’s weight can put pressure on the mum’s major blood vessels. So, after a certain period, side lying on the left-hand side of the body is the best option.

During a pregnancy massage, the therapist will work with mum to find the most comfortable and safe positions to allow them to work on the muscles and soft tissues and help them feel the amazing benefits of the massage. .

5 Benefits of Pregnancy Massage

1. Relieve aches and pains
Throughout pregnancy, there are many physiological changes that occur to a woman’s body that can affect the way she moves and the way she feels. For example, the extra weight of the growing baby shifts the centre of gravity forward and the natural curve of the lower back becomes more exaggerated, which can contribute to the common problem of lower back pain. Muscles can become achy and tense and the hormones released during pregnancy can cause ligaments to soften and increase their laxity (Calguneri et al., 1982), which may contribute to pain around the back, hips and pelvis. Massage is a great way to help with these aches and pains. It can help to release the tension found in muscles and alleviate some stress on weight-bearing joints. In a study completed by El-Hosary et al. (2016), massage was found to be effective in helping back pain, headaches and muscle cramps in pregnant women.

2. Improve blood circulation
Pregnancy massage can improve blood circulation, therefore increasing the amount of oxygen rich blood that is delivered to the soft tissues being worked on. Massage can also help with blood pressure (Moeini et al., 2011). It also stimulates the lymphatic system, which helps with the removal of waste material from tissues of the body.

3. Aids relaxation
One of the more important benefits of Pregnancy Massage is that it provides time for the mother to unwind, helps her relax and relieves stress. Massage can help pregnant ladies with anxiety and depression (Field et al. 2007). Field et al. (2004) found that after massage, pregnant ladies had higher levels of dopamine and serotonin, those ‘feel good’ hormones that help with anxiety and depression and suggested that pregnancy massage benefits mum and baby.

4. Improves sleep
Hollebach et al. (2013) reported that massage during pregnancy is associated with a better quality of sleep. By reducing any stress and anxiety mum may feel, massage may help the mum to get a better night’s sleep. Also, by helping relieve any aches or pains, mum might feel more comfortable in sleeping positions that allow her to get a good night’s rest.

5. Enjoy the experience of carrying baby
With all the changes going on, it is important for mums-to-be to relax and enjoy carrying their baby. Mums who are more relaxed, comfortable and happy can enjoy the experience of being pregnant. Pregnancy massage is a great way to help Mum enjoy this time and make the experience unforgettable.

Massage After Pregnancy

After 9 months of pregnancy, labour and birth, it’s safe to say the mum’s body has been through a lot! Now is the time to recover, relax and enjoy spending time with your baby. Massage is a great way to help the body to recover and give the new mum a bit of time to herself to relax and recuperate.

Call today if you have any questions about pregnancy massage or to book your pregnancy massage appointment. If you have any concerns or current conditions, it is best to consult your doctor before having pregnancy massage.

References

M Calguneri, H A Bird, and V Wright (1982) 'Changes in joint laxity occurring during pregnancy.', Annals of the Rheumatic Diseases, 41(2), pp. 126–128
Moeini, Givi, Ghasempour (2011) 'The effect of massage therapy on blood pressure of women with pre-hypertension', Iranian Journal of Nursing and Midwifery Research, 16(1), pp. 61–70.
E. El-Hosary , H. Abbas Soliman, S. El-Homosy (2016) 'Effect of Therapeutic Massage on Relieving Pregnancy Discomforts', IOSR Journal of Nursing and Health Science, 5(4), pp. 57-64.
T. Field, B. Figueiredoc, M. Hernandez-Reifd , M. Diegoa , O. Deedsa , A. Ascencio (2007) 'Massage therapy reduces pain in pregnant women, alleviates prenatal depression in both parents and improves their relationships', Journal of Bodywork and Movement Therapies, 2008(12), pp. 146-150.
T. Field, M.A. Diego, M. Hernandez-Reif,S. Schanberg and C. Kuhn (2004) 'Massage therapy effects on depressed pregnant women', Journal of Psychosomatic Obstetrics & Gynecology, 25(2), pp. 115-22
D. Hollenbach, R. Broker, S. Herlehy, and K. Stuber (2013) 'Non-pharmacological interventions for sleep quality and insomnia during pregnancy: A systematic review', The Journal of the Canadian Chiropractic Association, 57(3), pp. 260-270

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2/1/2018 0 Comments

Why you should exercise following pregnancy...

You can come up with so many reasons not to exercise after having a baby... You’re too tired, you don’t have time, you’re too overweight, you can’t find childcare etc. You can then have further worries; is your body ready? Will it hurt? Can it cause more damage to your body? And finally if you manage to wrap your head round actually doing it, you have the confusion surrounding how, what and where to do it! In the end it can seem easier not to do anything!

Exercise is actually great for you after having a baby and it can be really easy... You’ll even most likely find the benefits out way all the negatives. Some of the benefits of ante-natal exercise include:

Healthy weight loss
- Healthy weight loss is so important; you want to be able to lose some of the weight gained during pregnancy without doing extreme dieting. Looking after a baby is hard work which means you want to be in tip top condition. Exercise combined with a healthy diet can facilitate healthy weight loss that lasts rather that your weight yoyo-ing and allow you to feel energetic whilst doing it.
It helps strengthen and tone the abdominal muscles
- When you’re pregnant your abdominal muscles stretch and split to facilitate to human growing inside you. After birth you can feel a little like a deflated balloon, by getting your pelvic core stability and abdominal strength back you can reduce the risk of health issues in later life such and lower back pain and prolapses.
Social benefits
- Looking after a baby is a full time job, unlike people who work 9-5 you are on call 24/7. Sometimes you can feel quite housebound and lonely, rather than going stir crazy exercise can help get you out the house and meet new people. In a postpartum exercise class you have the added benefit of meeting other people going through the same things as you. Sometimes the best way to get through the craziness is to laugh about it with other people who have been there!
Increases energy
- It’s so easy to feel tired all the time, your sleep pattern is off, you are juggling several things at once, and whether it’s your first child or your tenth it can seem like you’re running on empty 99% of the time. Although it’s a strange concept, exercise can actually give you more energy, by increasing the blood flow and oxygen in your body you can feel like a new person, full of energy.
Increases endorphin release
- Endorphins give you that positive feeling. There’s not much more to say for this, because let’s be honest who doesn’t want to feel more positive?!
It promotes better sleep
- Sleep can be hard enough to get when you have a little one and when you actually do manage to grab some ZZZ the last thing you need is to be tossing and turning. Exercise can help you get better quality sleep so that you can make sure every second counts!
Can help reduce common postpartum mood disorders such as postpartum depression or anxiety.
- This is a common condition amongst new mums with an estimated 10-15% of women suffering. Although you should always visit your GP if you suspect you are struggling, studies have shown that due to a combination of the factors mentioned above, and other physiological changes that can occur, exercise can really help new mums struggling with changes in mood. It’s definitely worth giving it a try!
Breastfeeding
- Finally there is a myth that you can’t exercise whilst you are breastfeeding, there is NO credible evidence to support this, in fact there is more evidence to support exercising. So you can exercise with maximum comfort, plan to nurse immediately prior to exercise so your breasts aren’t full and ensure you keep hydrated by drinking water pre and post exercise. Apart from that just listen to your body- make sure you wear a really supportive bra and ensure you ease yourself into it. If weight lifting/ upper body weight workouts are your thing, make sure you slowly increase weight and reps. If you develop plugged ducts or sore breasts, speak to your healthcare provider, cut back on the weights and start more slowly, it’s that simple!

These are just a few of the benefits there are so many more! Our new mum and baby exercise classes are starting soon to help you overcome the barriers to exercise and enjoy all the benefits exercise can bring. All you need to do is make the time and come on down! It will be a really relaxed setting that allows you to exercise with your baby alongside lots of other people going through similar experiences as you.

For more information on our Mummy & Me exercise classes visit www.parklaneperformance.com/postnatal. If you’re interested email info@parklaneperformance.com with a subject of “Mummy & Me class” or ring 07976676372 and Danielle will get back to you with more details.

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