3 Strategies to Get Back to Exercising After Baby

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” – Arnold Schwarzenegger

Starting an exercise program after childbirth can be hard. Adjusting to a new baby is hard enough work! Our sleep patterns change, our diets adapt, we are nourishing and caring for a baby that is dependent on us for survival. Never mind the normal barriers to exercise - changing our routine or schedule and finding time! Here are my 3 strategies to getting back to exercise after baby (or maybe starting for the first time):

1. Do what YOU love
   Do you love to run? Go on walks? Power lift? CrossFit? Yoga? Pilates? Horseback riding? My number one recommendation is to choose whatever movement YOU love. If you love going to the gym and working out, do it. If you love going outside and running, do it! Just because Mama Susie Q down the street is doing a specific exercise routine, doesn't mean you "should" too.  If you pick an exercise that you don't enjoy doing, it is going to be hard to stay motivated to do that exercise. Move for fun!
    

2. Slow is Fast
   So maybe you were an avid runner and could run 5 miles everyday or front squat 175lbs or maybe you just went on long walks. Whatever movement you loved to do, I hope you continue doing it, but it's important to build back up to where you were. Take your time, don't rush it and let the body heal from the inside out. It's not only OK, but it is great to swap out intense exercises for something slower and more focused on healing the body (like diaphragmatic breathing and functional progressions) while you replenish yourself. Having a baby doesn't make you fragile, but you can train smart!
    

3. Embrace the Chaos
   Coming from a self-proclaimed perfectionist, this one can be difficult. Pre-kiddo I could set aside a full hour and go work out. After-kiddo I'm just happy to go to the bathroom alone. That carries over to exercise routines. As nice as it is to get out of the house and exercise, sometimes that isn't feasible with work schedules and childcare. What do I do instead? I don't expect perfection and instead embrace the chaos. I let the toddler join me. Sure it might mean a 20 minute workout paired with kettlebell swinging the toddler or trying to do a dead bug with her hanging on my side or jumping on my belly. But you know what? That's an awesome workout! Some people even pay big money for that kind of resistance training...and my kid gives it to me for free! If you're hesitant to workout because of your kiddo, I encourage you to include them in the workout and go with the flow. An added bonus is that your kiddo sees you exercise. hopefully for fun and they learn that moving is part of life, not a chore!

Squats and Pregnancy (Part 3): Why Should I Squat during Pregnancy and Labor?

Now that we know how to squat during pregnancy and the health considerations we should look at prior to squatting, why would I even want to squat during pregnancy? How will squatting even possibly help labor? What are the possible benefits (and risks) of squatting while in labor?

Squat during Labor for Optimal Fetal Position

Supported squatting allows for greater mobility of pelvic joints than any other position and eliminates external pressure allowing for optimal fetal position (4)

• May enable you to rotate and descend in a difficult birth
• Squatting lengthens the trunk and allows more room for baby to maneuver into position

Squatting for Pain Management during Labor

Squatting may decrease pain severity during the second stage of labor compared to lying on one’s back:

• During the latent phase, pain severity in lying down and squatting positions was significantly less than the mean pain severity in sitting. (7)
• During the active phase, pain severity was significantly less in squatting position compared to lying down or sitting. (7)

Squatting for Decreased Labor Time

Squatting may decrease time of labor:

• The first stage of labour was approximately one hour and 22 minutes shorter for women upright as opposed to lying down (9)
• The upright position was associated with a reduction in duration of second stage for women without epidural anesthesia (8)

Benefits of Squatting during First Stage of Labor

• Reduces the need for epidural (9)

• Babies of mothers who were upright were less likely to be admitted to the neonatal intensive care unit (9)
• Women who were upright were less likely to have caesarean section. (9)

Benefits of Squatting during Second Stage of Labor

• Reduction in assisted deliveries (8)

• Reduction in episiotomies (8)
• Fewer abnormal fetal heart rate patterns (8)
• Reduction in shoulder dystocia rate (5,10)

Risks of Squatting during Labor

• Possible increase in second degree perineal tears (8)

• Increased estimated blood loss greater than 500 mL (5, 8) Note: This may be due to the ease of measuring blood loss when upright. (5)

Squatting vs Lying Down on Back Position, other Considerations during Labor

• Research shows that there is no clear difference in the number of third or fourth degree perineal tears (8)

• No clear difference in the rates of caesarean section when squatting during second stage of labor (8)
• There was mo clear difference in the number of babies admitted to neonatal intensive care when squatting during the second stage of labor (8)

Squatting in Labor: the Decision is UP TO YOU

I whole-heartedly believe that women should give birth in the position they feel most comfortable. This can include squatting, lying on their backs, sitting, on all fours, lunging, etc. There are risks and benefits in everything we do so it’s important to listen to your body and do what you feel is right. There is not one way or a right way to give birth. It’s important to take the research and do what is best for you given your circumstances and preferences!

References:

1. Russell, J.G.B., “The rationale of primitive delivery positions”, British Journal of Obstetrics and Gynaecology, Sept. 1982, Vol. 89, pp. 712-715.
2. Di Paolo, Julia, Montpetit-Huynh, Samantha, Vopni, Kimberly, “Pregnancy Fitness”
3. Russell, J.G.B., “Moulding of the Pelvic Outlet”, J. Obstet. Gynaec. Brit. Cwlth, Sept. 1969, Vol. 76, pp. 817-820.
4. Penny Simkin, Janet Whalley, Ann Keppler, Janelle Durham, April Bolding, Preconception: Improve Your Health and Enhance Fertility
5. Vicky Chapman, Cathy Charles, The Midwife's Labour and Birth Handbook
6. Reid, Harris., Alternative Birth Positions. CAN. FAM. PHYSICIAN Vol. 34: SEPTEMBER 1988
7. Valiani M1, Rezaie M1, Shahshahan Z2. Comparative study on the influence of three delivery positions on pain intensity during the second stage of labor. Iran J Nurs Midwifery Res. 2016 Jul-Aug;21(4):372-8. doi: 10.4103/1735-9066.185578.
8. Gupta JK1, Sood A2, Hofmeyr GJ3, Vogel JP4., Position in the second stage of labour for women without epidural anaesthesia. Cochrane Database Syst Rev. 2017 May 25;5:CD002006. doi: 10.1002/14651858.CD002006.pub4.
9. Lawrence A1, Lewis L, Hofmeyr GJ, Styles C., Maternal positions and mobility during first stage labour. Cochrane Database Syst Rev. 2013 Aug 20;(8):CD003934. doi: 10.1002/14651858.CD003934.pub3.
10. Nasir A1, Korejo R, Noorani KJ. Child birth in squatting position. J Pak Med Assoc. 2007 Jan;57(1):19-22.

Squats and Pregnancy (Part 2): Squats to take you from "Pregnancy Butt" to Peaches

The Many Faces of Squats during Pregnancy and Postpartum

Did you know there’s a million and one different ways to squat? And guess what, there is not a “best” squat for everyone, find the best squat variation for YOU that works with your goals! Squats are one way to help turn "pregnancy butt" into peaches.

Body Weight Squats during Pregnancy

The first set of squats are great because as parents we frequently get up and down from the ground, chair or couch and it’s great to replicate these movements. Being able to do these squats can help so we don’t get stranded on the ground or trapped under a sleeping baby unable to move. 

1. Body weight transition from Bear to Squat and Tripod to Squat —> for when you sit on the ground and need to stand
2. Body Weight Air Squats—>squatting is one of the most basic functional movements we have and it is great to train for everything from sitting on a chair to picking things up off the ground
3. Box Squats, both Conventional Stance Box Squats and Sumo Stance Box Squats—> If you ever go from sitting in a chair to standing then you already do box squats, so let’s focus on doing them correctly and utilizing the glutes to our advantage.

Weighted Squats during Pregnancy

Weighted squats are a great addition to a workout routine. As parents, we must be able to move with weight for everyday function. This includes picking kids up, carrying carseats, putting kids into beds/cribs and even bending down to pick something up from the bottom shelf of the grocery store. It’s important to add weight as it is nearly impossible to go through life without it…as much as we train for birth it is equally important to train for life.

1. Goblet Squat—> If you are new to lifting weights or need a confidence boost, goblet squats are a great exercise as it moves the load closer to your center of gravity, helping you get into a better position. Better yet, if you can’t squat low, this is a great exercise because the weight helps act as a counterbalance making it a little bit easier so you can train for progress
2. Front Squat—> This is a great squat variation for those looking to improve flexibility while strengthening the upper back and quads
3. Back Squats—> A back squat can help improve overall glute, low back and hip strength
4. Bulgarian Split Squat—> This squat help you get both deep and low into your squat, allowing for the pelvic outlet to fully open. Added bonus in the fact it helps prevent muscle imbalances, challenges mobility, all while recruiting the glutes and improving core strength and stability

Improving Squat Mobility while Pregnant

Needing a little TLC to get into the squat position? Try some squat therapy to help mobilize the hips and upper back to get you to a better squat today! Also, did you know that not being able to do a squat could be caused by anything from foot mobility to a tight upper back? If you are looking to improve your squat, give us a call at (331) 307-7110 to schedule an appointment today and start building those peaches.