Have you just had a baby, and are you looking for an easy way to rehab your stomach muscles and pelvic floor? When I say easy, I don’t mean no work. Any form of rehab takes work, but I mean easy, like a simple exercise that is easy to remember and fun.
This eight-minute video will change the way you think about rehabbing stomach muscles. After all, post-baby, most of us are not aiming for a six-pack but rather stomach muscles that are strong and stable and coordinated with the pelvic floor—functional stomach muscles so they switch on and support our bodies at the right time.
How to Rehab your Stomach Muscles After Birth
* Use this 6 weeks after birth *
How often to do this stomach exercise?
As a rough guide, I recommend starting this exercise only six weeks after birth. If you have just had a baby and are looking for something to start immediately, it is best to start with this breathing exercise. It is gentle and can be started straight away.
Breathing Exercise
* You can do this immediately after birth *
Whole Core Rehab – include your Pelvic Floor
I find that a lot of people that have had a vaginal birth are very good at working on their pelvic floors, and people that have had a caesarian are very good at working on their tummy muscles. The truth is, though, that it doesn’t matter which way you gave birth – pregnancy alone puts pressure on both your tummy muscles and your pelvic floor. So, no matter which way you birthed your baby, it is essential to spend some time doing some rehab on your whole core.
My six-year-old still comes to me every morning to be picked up and cuddled while his eyes adjust to the light. If I hadn’t worked on my core, I might not be able to give him those morning cuddles.
For Practitioners
This video should be given to every postnatal woman except perhaps someone with a grade three or above prolapse who has not been treated.
It is beneficial for anyone complaining of abb separation, sore back, Pelvic floor dysfunction such as urinary incontinence, Pelvic Floor Weakness, Stomach muscles Weakness, Prolapse grade 1 or 2 and constipation. It is going to help with lifting babies as they grow bigger and improve daily functioning.
We’re thrilled to announce thatRhea Dempsey(renowned counsellor, best selling author and childbirth educator) is offering a wonderful free event to all practitioners about understanding contemporary birth culture and its impact on birth experience.
“I hear far too often of the dismay you feel as a practitioner when the pregnant woman, whose body and being you have been treating and preparing for birth returns with a distressing birth story. A birth story filled with interventions and just-in-time emergencies, leading to distress and trauma – and you wonder what on earth happened?
In this free 45-minute webinar I will introduce you to the key structural factors in contemporary birth culture that hijack so many women’s birth dreams and leave you puzzled.”
Rhea Dempsey
This webinar is open to all health professionals
In particular, this webinar is for those counsellors, psychologists, naturopaths, acupuncturists, doctors, birth workers and all supporting practitioners who are integral to the healthcare team of patients moving through pregnancy, birth and the postpartum period.
You’re most welcome toregister for this event. Please share it with any colleagues you believe would also benefit.
Rhea’s classes and workshops have long been held in high regard by practitioners and patients alike. She has been doing incredible work in the birth space for decades and we’ve no doubt you’re already a raving fan (as we are).
We are honoured to be launching this digital offering with Rhea and creating a reservoir of her wisdom for people to access. It will feature in the Fertile Ground Legacy Series – an initiative we are creating to translate the decades of collective wisdom that Fertile Ground practitioners have amassed, because we want to ensure that this important knowledge is passed on to you and the next generation of practitioners to come.
Looking forward to seeing you there. Warmly,
Charmaine Dennis & Carly Woods Directors | Naturopaths Fertile Ground Health Group
How do you build your best healthy pregnancy diet?
In this article I will share with you our top non-negotiable recommendations. At Fertile Ground health Group, we believe in educating patients on their fertility journey with the most up to date and relevant research when it comes to making healthy babies.
This type of education involves jumping ahead of the curve in regards to current preconception and fertility dietary guidelines. There is often a wide gap when it comes to emerging research making its way into public policy; therefore our job is to merge the two and share the most up-to date nutritional and dietary information available. At the core of our philosophy on prenatal care is ensuring that every mother is educated on the nutritional foundations of a growing a healthy, thriving baby.
It is now more commonly understood that most conditions occurring in adulthood originate in foetal life. This evidence highlights the importance of following an optimal prenatal diet to not only set the stage for the health of your growing baby and your personal pregnancy, but it holds a strong influence on the health outcomes of future generations. By making evidence-based food choices and becoming familiar with real wholefoods, you will provide an excellent basis for great pregnancy nutrition.
Our top dietary tips during pregnancy include
Eat small, regular meals
The notion of ‘eating for two’ has been largely disproven in literature, when in fact there is only a modest increase in caloric requirements during pregnancy. Smaller meals and snacks benefit a pregnant mother in a number of ways; they balance blood sugar, providing your growing baby with a consistent stream of nutrients, prevent nausea, heartburn and reflux whilst keeping energy levels balanced.
Enjoy high quality proteins and fats
Ensuring meals are rich in quality protein and fats rather than being high in refined carbohydrates will keep you fuller for longer, reducing unwanted energy dips and preventing the incidence of overeating. Our advice is to keep snacks at arms reach at all times to ensure you’re eating regularly. Wholegrain crackers, vegetable sticks, dips and a handful of nuts are all excellent options to keep available at all times.The key is to prioritise high quality foods wherever your budget allows.
Choose grass fed and free range over grain fed and conventionally raised meat and poultry. Healthy fats to include are small fish rich in essential fatty acids, nuts, seeds, extra virgin olive oil and avocados. We understand it’s important to allow yourself some dietary flexibility during your first trimester when you may be suffering from morning sickness and food aversions are prominent. After this period, the above recommendations should form an essential basis of your prenatal dietary requirements, reflecting a wholefood, non-processed Mediterranean style diet.
Avoid sugar and processed foods and adopt a lower GI way of eating
Evidence shows that increased sugar and processed food consumption during pregnancy may contribute to increased gestational weight gain and the development of pregnancy complications, including gestational diabetes, preeclampsia and preterm birth. To mitigate this, our suggestion is to move away from foods that offer empty calories and little nutritional value. Swap processed bread, white pasta and sweets for more nutrient dense options such as wholegrain sourdough, pulse pastas, legumes, whole grains, full fat yoghurt and seasonal fruits.
Whilst these recommendations are an essential part of any pregnant mothers daily nutrition, we suggest ensuring foods rich in vitamin A, folate, iodine, iron, choline and B12 are consumed regularly and supplemented where necessary. In addition to this, conventional dietary guidelines are designed for women who are healthy and nutritionally replete. Therefore, individual prenatal nutrient requirements may differ from woman to woman. Seeking guidance from an experienced health provider can be beneficial in assessing your unique nutritional needs.
Written by Freya Lawler
Freya Lawler, Naturopath and Functional Nutritionist at The Melbourne Apothecary, is passionate about food. She believes that in order to optimise your health from the ground up, you must begin with your diet. She loves to identify simple ways to make a huge difference in your health, through optimising your diet and creating tailored nutritional plans. Whether it be for supporting your pregnancy, balancing your hormones, clearing your skin or improving your digestion – Freya can guide you back to your best health through functional nutrition.
Giving birth to your baby is a momentous event, particularly if it’s your first child. It is your initiation into motherhood, a rite of passage and you will be entering into unfamiliar territory. You may not have thought about just how big this will feel, or perhaps you’ve been thinking about the big day obsessively with equal amounts of curiosity, trepidation or uncertainty.
Much of our thoughts and energy during pregnancy go toward eating well, exercising and preparing for the days and months after the baby’s arrival, but it is equally important to consider how you can prepare to have a good labour and birth on this momentous day.
With so many opinions and different birth stories to hear, it can be difficult to know who or what to trust and how to feel confident about giving birth to your baby. Navigating this unfamiliar territory doesn’t have to be arduous, especially when there are experienced guides known as doulas or birth attendants. A guide to help you with birth preparation, creating a birth plan and gathering a good support team during pregnancy and birth, so when the big day arrives and you first greet your newborn babe, it can be the best experience it can possibly be!
What is a Doula?
A doula is another word to describe a birth attendant, birth coach or birth support companion. She offers guidance and information as well as emotional and physical support.
A Doula will help you and your partner prepare for birth by giving you tips and tools for effective labour, help you understand what to expect when you are in hospital and assist you to navigate your way through risk management. They also work with you to create a plan for the kind of birth experience you would like to have and offer reassurance for when things don’t go to plan, bringing a calming presence to what can potentially be a confusing time.
Doulas add to a positive birth experience where birthing women feel safer, more informed and more aware of birth choices and the implications of these choices.
Why do I need a Doula?
Most Australian woman have fragmented maternity care and see multiple people across the pregnancy and birth journey. This can leave some women feeling unsupported and fearful about birth because they haven’t developed a relationship with a trusted guide, who they can rely on to assist and support them during the physically and emotionally intense experience of giving birth.
A good Doula is respectful of the demanding roles that obstetricians and midwifes have in the birth process. They understand that hospital midwives and medical staff can be weighed down by paperwork, protocols and safety during the birth, which can sometimes mean they have less time for the emotional, practical and physical care of birthing women.
By having a Doula you are filling in the gaps and giving yourself consistency of care and an opportunity to develop a supportive, trusting and educational relationship which has multiple benefits for you, your support team and family.
Does a doula need special training? Are they qualified to provide advice?
Anyone can call themselves a doula, so it is important to check that your doula has been trained by a reputable and experienced person or organisation. It is also important to remember that doulas cannot give you medical advice or diagnose and assess your condition. This is the job of your GP, medical specialist or midwife.
A doula’s role is to educate and support you in birth preparation through to labour, delivery and immediately post-partum. It is always best to engage a trained birth attendant doula. Our FGHG birth attendants have been trained with one of Australia’s most experienced childbirth educators and counsellors, Rhea Dempsey.
What happens at each appointment with my FGHG Doula?
You can engage a doula to attend your birth at any stage of your pregnancy but it is ideal to establish the relationship a few months before the baby is due. This allows time for you to get to know each other and feel comfortable and confident with your birth attendant.
Doulas at Fertile Ground Health Group are also massage therapists and many women choose to have regular pregnancy massage to further strengthen the relationship, build trust and to support a positive labour and birth. FGHG birth attendants can also recommend who to see when you need help with common ailments during pregnancy and what kind of support you might need post-natally for birth recovery, breastfeeding and nutrition.
At the initial 30 minute meeting – you will get to know your practitioner, how they work, what to expect, costs, share your concerns and history and have your questions answered to make an informed choice.
At the Birth meeting – this is a comprehensive 2 hour meeting that is ideally done as early as possible in the pregnancy because it is all about developing the relationship, establishing the birth team and bringing all interested parties together – i.e. partner, family and other support people, anyone who is attending the birth.
You will prepare a birth plan which talks you through all aspects of what to expect at the birth, which will allow you to get clear about your birth preferences and be more informed about the times when decisions and choices need to be made about pain relief, vaccination, placenta and umbilical cord. You’ll also discuss where to park, medications and what food to bring as well as techniques to use during labour for active birth and optimal foetal positioning, birth preparation and resources you can use for any issue that arises.
Leading up to your due date you will have access to your birth attendant:
With 24 hour on call period from 38 weeks until the birth of your baby
Support for the full duration of active labour and the immediate period (1-2hrs) after your baby is born
One post-natal visit at your home to ‘debrief’ after the birth
Access to a “back up” birth attendant if needed
Having a trained birth attendant at your side to help you navigate unknown territory, support you and provide guidance ultimately gives you more confidence, reassurance and preparation for one of the biggest days in your life – the birth of your baby and the growth of your family.
More information about doulas at FGHG:
Fiona Harrison, FGHG Massage Therapist and Birth Attendant
Michelle Lowe, FGHG Massage Therapist and Birth Attendant
We hope you enjoy this Finding Fertility podcast interview by Naturopath Gina Foxwith Acupuncturist Jo Sharkey and Massage Therapist & Birth Attendant Fiona Harrison on everything you wanted to know about natural induction and birth preparation techniques.
At Fertile Ground we’re receiving more and more referrals from midwives and obstetricians to encourage going into labour naturally, using acupuncture, massage and other techniques that have become increasingly popular. With more questions than ever being asked, we thought it was time to share everything you needed to know to prepare your body and mind for labour and birth.
Listen hereto learn more about how acupuncture, massage and naturopathy can help to prepare your body for spontaneous labour.
