Archive for kegels

Celebrate Mother’s Day @Core Wellness

May 12, 2012PregnancyLeave a comment

Dear Mom,

My list of thanks and gratitude for all that you have done and been for me is longer than the circumference of the earth. For all the times you tied my shoes, wiped my nose, kissed my tears, made me my favorite meals, sang with me, made castles in my turtle sandbox, taught me to draw, took me to church, smiled and nodded for each silly and outlandish dream I ever had, the gentle corrections in my behavior and attitude, and for all the times you said you loved me. I honor the good times, the hard times, and all the wacky moments in between. I love you sweet mama of mine!

To All Moms,

Thank you for your commitment to your children, for your choice to sacrifice your own needs for those of your family, and for doing it with strength and grace.

May you all feel loved and appreciated this Mothers Day,

Elizabeth

To celebrate all of you mothers and mothers-to-be, Core Wellness is hosting 2 events this week!

May 15th TAPING FOR PREGNANCY

Join Dr. Elizabeth Polis, as she takes you through the various aches and pains expectant mothers go through during each trimester. Learn how self applied therapeutic taping techniques can minimize theses little bothers, and how they can facilitate preparation for delivery and post natal recovery. These techniques aren’t just for pain of course! They are also great for added stability and muscle recruitment in your favorite pre and post natal pilates and yoga class. Have you been to Mind The Mat? Visit them at their two convenient locations in Del Ray, and Arlington.

May 17th WHOA BABY! I’M STRESSED.

- Learn how stress manifests within the body biologically, physiologically (e.g. “flight or fight” response) and emotionally

- Explore causes of stress, reactions to stress and heath effects of stress along with the benefits of stress reduction and the “relaxation response”

- Understand current scientific literature on prenatal stress, “tend and befriend”, and stress in children

- Identify coping strategies, time management skills, and quick stress reducers to manage acute stressful situations

- Learn relaxation techniques, long-term stress reduction techniques, and ways to adopt a healthy lifestyle

*Format of class will be half lecture and half experiential

For general physical therapy for pre and post natal needs , please call and as us all of your questions!

Mama Mia! What Has This Pregnancy Done To My Body?

February 6, 2012Uncategorized1 Comment

When it comes to pregnancy, many women are in awe of how miraculous the process is and then in shock at the state in which it leaves their body. I have no experience being a biological mama, but time and time again I hear from patients who are not surprised they have forgotten the pain of delivery; but are concerned that things like incontinence and a newly shaped belly will be a life long issue.

In the first trimester, women most often experience low back pain. This can easily be remedied by some instruction in body mechanics, positioning, and some exercises to help increase stability through your low back and pelvis. As you know, as your pregnancy progresses and on into breastfeeding, your body releases hormones that allow for increased mobility and flexibility. Without this change, there is no way little Timmy or Sweet Susie are going to come out of your body naturally. When these changes begin to take place, it is valuable to check in with a physical therapist to see if you need to use a sacroiliac belt ( to help keep your pelvis a bit snugger) and reduce too much movement. Truth is gals, once the low back pain kicks up…its more than likely gonna stay slightly obnoxious for the remainder of your baby baking time.

In the second trimester, we add diastasis recti to the mix. This is where your abdominal muscle (rectus abdominus) begins to separate and move laterally across your belly. Because your babe needs more room to dance, sleep and practice baby kung-fu; this is totally natural. It is not always aesthetically pleasing to mommies, and from a PT perspective can be part of why your low back pain progresses. There is not much as practitioners we can do for it in the prenatal stages, however postnatal physical therapy is fabulous for getting your abs to heal and you bikini ready..and getting your anatomy more biomechanically sound of course.

The third trimester is when things really get into full swing. In addition to the low back pain and diasasis, we include frequent urination, leg edema, fatigue, shortness of breath and constipation. Pelvic floor strengthening can help not only with frequent urination, it will also condition your body for delivery and incontinence prevention. Leg edema can be relieved with some lymph drainage and positioning instruction. Shortness of breath is due to the baby blocking the descent of the diaphram and by your third trimester can limit by as much as 4 cm. The elevation of the diaphram can make shortness of breath worse when you exert yourself. There is hope: with positioning, postural exercise and breath work we can get you comfy again. Constipation is another opportunity to use breath work, positioning, and some hands on stimulation to help things move on out.

Baby Is Here. Im Pooped, and You Want Me To Come To THERAPY?

YES! All women should follow up with a physical therapist after delivery of their baby. Beyond aiding in pain resolution and educating you on mommy and baby mechanics you will receive treatment for the following:

-Low Back Pain

-Diastasis Recti

-Scarring

-C-section, episiotomy or perineal tear

-Pelvic Floor Weakness

-Prolapse of your organs: vaginally or rectally

-Urinary or Fecal Incontinence

-Pelvic Pain

Treatment for these and other concerns often includes :

-Soft tissue mobilization

-Myofascial Release

-Deep Tissue Work

-Pilates Based Exercise/ Including Reformer

-Postural Exercise

-Lifting & Mechanics Techniques.

-Kegels- We will show you how to do these CORRECTLY! Great for restoring your body, reducing symptoms, and even improving your libido and sexual satisfaction.

We know that you have a lot on your plate with your new addition. We know that when baby sleeps you should be sleeping and frankly that doenst leave you with much time. We strive to do what we need to do in one 30-60 minute session a week. The more you can do your personalized exercise program the less you need us….so the sooner you get yours the better.

Please call us with questions about how to deal with aches and pains of your pregnancy and how to efficiently work through some of the lasting bodily changes.

I Like to Move It, Move It!

January 30, 2012UncategorizedLeave a comment

Ahhhh, the chill of Winter! That silly man Jack Frost has been nipping our noses here in Virginia for about 10 days now. One day it is 55, the next 26. Will we have fog, frogs, cats or dogs; falling from the skies? This type of weather tantrum is flat out not conducive to planning regular outside activity. So, I decided to make a greater investment in my health by insuring integrated activities during my day to day routine. Check them out below and sprinkle them into your weekly schedule to spice things up a bit.

1. Make it HOT HOT HOT!

While cooking in the kitchen, turn on your favorite tunes and shimmy your way between the sink and the stove, the fridge to the table and back again. Throw in a twirl, a leg lift, fling yourself into the arms of a loved one for a dip! Dancing around for a 30 minute meal (Thanks, Rachel Ray!) can burn up to 200 calories for a 150lb woman. Shake and sizzle!

2. The Commercial Game

Since the development of TiVo, Netflix, and other on demand program viewing-we have gotten a bit lazier. If you are still watching TV with commercials, take the opportunity to do squats for the entire 2-3 minute period, knock out some crunches, push ups, play tag around the house, etc. Better still, turn off the tv and take the dog for a walk, kids for a stroll, family plank competition…

3. Squeeze!!!

Not just a great band from the 90s. But a fantastic exercise anywhere approach. You can literally contract nearly every muscle in the body and get a good workout. Let start with the simple ones…your BUNS. Pinch your tushy (not like aunt Edna) like you are squeezing a penny between your cheeks. Work your tummy by pulling your belly button in towards your back and hold it for 10 seconds-please dont hold your breath. For all you ladies out there, with and without children- you should be doing your Kegels. By properly performing a vaginal contraction, you can build up strength and stability in your pelvic floor leading to better sex, less incontinence and good posture.

4. The Plaque Stack

When you brush your teeth, do these exercises the whole 3 minutes while you are cleaning. Set a timer!! Squat with your belly and pelvic floor pulled in 10x, then alternate lifting your knee to chest 10x, continue knee to chest while twisting 10x, and again but with your knees coming out to the side a bit 10x-keep on repeating until your chompers sparkle, and your muscles burn.

5. Mr. Clean’s Power Wash 5

Set a timer in the morning, for 5 minutes. In that 5 minutes, unload the dishwasher, fold clothes, vacuum the living room or wash all the windows-we are going for max output in 5 minutes, so no dilly dallying.

6. Fight Fight Fight

Generally speaking, I’m a hugger not a fighter. But sometimes, a gal needs a good pillow fight, thumb or arm wrestle or shadow box with yourself ( no one has to know you made shadow puppets afterwards)

7. 1950s Americana

Remember potato sack races? indoor pillow case race. Egg toss? Hardboil to keep your carpets yolk free. 3 legged race? Try 3 Legged leg lifts. You can even put a dime in the jukebox and whip out the broomstick for a game of limbo.

The key here folks is to realize there are opportunities for fun and fitness everywhere. Play with some of these ideas and make some new traditions in your home. Overtime, these little bursts of effort and family bonding will support a happy and healthy life!

Cheers to indoor fit fun!

PS: Summersaults are not just for tykes under 3 ft. Pull out some blankets and pillows and try and do them as SLOW as possible. Work those abdominals, feel the burn…you will thank me later, either for the ab soreness or the good chuckle you had.