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Transcript of ezine-06-jul-2010v14.pdf
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MICKEY MEHTAS
healthbeyondfitness
360HEALTH VISION
dedicated to your health
POST PREGNANCY EXERCISES
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POST PREGNANCY EXERCISES
It is common to gain loads of weight duringpregnancy. However, it becomes a really
difficult to lose it later on. Also, it is very
difficult to reverse back the irreversible
physical changes that occurred in the body
during the stages of pregnancy. However,
appropriate post pregnancy exercises can
help you relieve a great deal from the extra
pounds that you have put on, in the
gestation phase and also prevent further
unwanted physical changes. These
exercises will make you feel fit and active
after a long phase of pregnancy.
When to begin?
The most commonly asked question about
post pregnancy exercises is when to beginwith it. You may begin with the exercises
once you are physically fit and mentally
prepared. However, consult your
gynecologist before you begin with
anything. Rule out all the possible risks.
Remember not to over exert yourself and
go with lighter to moderate mode. Ideally,
you can begin after six-week of yourdelivery.
Pre - preparation for Exercises
The first and foremost preparation is mental
preparation that you are going to stick to
your fitness regime. Until and unless youare fully prepared both on mental and
physical levels do not take up the routine.
MICKEY MEHTAS
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MICKEY MEHTAS
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Also ensure that there is no risk issue if you
are exercising after your delivery as many
caesarian cases are restricted to suchactivities for certain time period. Also make
sure that you wear right fitting inner wear
and loose cotton clothes while post
pregnancy exercises in order to get back in
right shape.
PELVIC FLOOR STRENGTHENING EXERCISES
Kegel Exercise
Benefits: Pelvic Floor Strengthener exercise
is basically meant to improve your pelvic
region circulation. It also helps in
maintaining your vaginal canal in shape.
Method: Lie down on the floor on your
back. Now bend your knees, keeping your
feet on the floor. Try tightening your vaginalmuscles as if you are hindering a urinary
flow. Hold on for few seconds. Repeat it two
or three times.
Head and Shoulder Raises
Benefits: Head and Shoulder Raises
exercise helps in shaping the flabby abs.Method: Lie down on your back while
keeping your knees bent and supporting
backside of your head with your hands.
Once you are in right and stable position,
take a deep breath. Now as you exhale
tighten your abdominal muscles
simultaneously lifting your head and
shoulders off the ground. Go back inoriginal position. Repeat it five times.
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MICKEY MEHTAS
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Pelvic Tilt
Benefits: Pelvic Tilt helps in realigningbody and bringing it back in right posture.
Method: Lie on your back on an even
surface and bent your knees without
leaving contact of your legs with the floor.
Deeply inhale and let your abs muscles
expand. Hold for some time. Now as you
exhale out, simultaneously raise your
tailbone towards your navel. However while
doing this make sure that your hips are on
the floor. Now squeeze your butts for
sometime and release after few seconds.
Repeat it five times.
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BACK EXERCISES
A pregnant lady undergoes several physicalchanges in her body. One of the most
important changes is the change in the
centre of gravity in her body. As the
pregnancy matures, the centre of gravity
starts tilting towards the back side bringing
the entire body weight concentrated on the
back. This gradually leads to the back
overloaded with the entire body weight,
leaving the pregnant lady in extreme back
pain.
What are the benefits?
Almost half of the entire population of
women who undergo pregnancy suffer
back ailment. Simple stretch exercises of
the back during pregnancy help in avoidingstiffness of the lower back and distribution
of concentration of weight in surrounding
area, relieving the back from extreme
pressure of the fetus body weight as well as
own body weight. These exercises also help
you strengthen your back muscles, so that
you can bear the excess load.
Before You Start Back Exercises
In case you are pregnant and planning to
proceed with back exercises, make sure to
consult your gynecologist to rule out any
possible risk. Also, make sure that you begin
with very light exercises. After first trimester
avoid all the exercises that require you lyingon your back. Avoid over exertion and in
case you feel something unusual, do not
hesitate consulting your doctor.
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Cat back stretch
Benefits: It strengthens as well as makesyour entire back flexible.
Method: Support your entire body on your
knees and palms. After getting down on
your fours completely flatten your back and
align them from neck to tail. Gradually start
arching your back from tail to shoulders.
Hold for some time. Come back to original
position. Repeat a few times.
Heel sits
Benefits: It stretches your lower back and
butts.
Method: Get down on your bend knees.
Now stretch your hands ahead of you and
place your palms flat on the floor. Gradually
swing back on to your heels with yourknees comfortably apart. Now as you sit
back, move your fingers frontward
increasing the stretch. Do with one arm at a
time. Do not repeat more than 3 times.
Trunk twist
Benefits: It stretches your back as well as
upper torso.
Method: Sit comfortably on the floor with
both your legs crossed. Now hold your left
foot with your left hand and place the right
hand on the floor for support. Now
gradually twirl your upper torso in the right
direction. Hold for few seconds. Repeat with
another hand.
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MICKEY MEHTAS
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Rocking back arch
Benefits: It stretches and strengthens themuscles of the back, hips and abdomen.
Method: Get down on all your fours. Makesure while doing so you evenlydistribute your weight on your hands,knees and back. Also pay heed that yourback is not arching. Now swing back andforth moderately. Return to youroriginal position. Repeat few times.
ABDOMINAL EXERCISES
bdominal exercises are very important
during pregnancy not because they help in
shaping your abs but because they help in
strengthening your spine in order to reduce
the back aches. These exercises are also
meant for promoting good posture andsupport your body. It is very important to
understand that the abdominals are actually
a set of muscles working together to allow
you to twist, turn, and bend and in order to
smoothly carry on these activities, a proper
regime for the maintenance of abdominal
muscles is vital during pregnancy.
What are the benefits?
Apart from keeping your abdominal muscles
fit and fine to twist, turn, and bend, the
abdominal exercises during pregnancy also
goes a long way in preventing diastasis recti,
the separation of the connective tissue of the
abdomen, which is a very common
phenomenon during pregnancy. They alsocheck on your postures and help in
preventing accumulation of strain at a single
place.
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Before You Start Abdominal Exercises
In case, you are planning to begin with yourpregnancy abdominal exercises, make sure
you keep few things in concern. First of all, get
checked by your gynecologist that your abs
exercises are safer for you in every manner. Try
not to over strain yourself. Also, avoid
exercises that require you to lie on your back
after first trimester as these can hinder
oxygen for you and your baby.
Abdominal ContractionsTilt against pillows or an exercise ball tokeep your back aligned. Place your handson your stomach and deeply inhale.Completely fill your chest and stomachwith air you inhale. Now strain andcontract the abdominal wall and exhaleout till your lungs are completely vacant.
Pelvic RockingSupport your entire body on your handsand knees. Now slant your pelvis under byconstricting the inner abdominal musclescarefully. Carefully avoid arching yourback. Hold this position for few seconds.
Side Bending
Support your entire body on your handsand knees. While holding yourself onthem, slightly crunch your oblique musclesby moving your shoulder and hip towardsone other. Do it on both the sides.
Roll-backsSit erect with your knees curved beforeyou but your feet placed on the floor. Now,gradually bow back as far as you are able
to hold on. Stay for some time and thenslowly roll back up. Incase you needadditional support, clutch your thighs withyour hands or place your hands on thefloor.
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