Skip to main content

Bladder Leaks and what you can do about them

  Bladder Leaks & What You Can Do About It  The holiday season often brings together extended family- and, well, it also means that incontinence jokes tend to join the festivities as well! In case you haven’t heard, many mothers of the world have unwittingly joined a secret pelvic floor dysfunction club, often courtesy of childbirth. I was admitted seven years ago, even though I don't personally experience bladder leaks. Apparently, membership is assumed for us all .  This secret club is where the moms, aunts, older cousins  and grandmothers make private jokes and eye rolls about leaks, “oops moments” and not being able to jump on trampolines. Glamorous, right? And occasionally the whole family joins in on the joke whenever cousin Johnny breaks out his comedy routine and mom has to make a sprint to the bathroom.    Why is this happening, you ask? First, a bit of science.  Bladder leaks, medically known as urinary incontinence, affect millions of individuals worldwide. Despite i

3 Beneficial Pregnancy Stretches

 


Pregnancy is an incredible journey that brings about numerous physical changes.  With these changes often come discomforts and challenges. Thankfully, incorporating gentle stretches into your daily routine can provide immense relief. 

Let's dive in and discover how a few strategic stretches can help you find comfort, relaxation, and a deeper connection with your changing body.

Stretch #1: Cat-Cow:  During pregnancy, the spine undergoes significant changes to accommodate your growing baby. The Cat-Cow Stretch is a gentle flowing movement that helps release low back tension, promotes flexibility and helps you increase mobility in your lumbo pelvic region which is also prone to take on extra strain and postural changes during pregnancy.  It can provide a gentle massage to the abdominal area, stimulating blood circulation and promoting digestion and can also help alleviate discomfort caused by gas and bloating.

As you move through the Cat-Cow Stretch, focus on syncing your breath with the movement. This mindful connection between breath and body can promote relaxation, reduce stress, and enhance overall well-being.

Stretch #2: Pigeon Pose:  As your pregnancy progresses, you may experience tightness and discomfort in the hips and glutes. Pigeon Pose gently stretches the hips and glute muscles, helping to release tension and improve flexibility in these areas. This can provide relief from hip pain and sciatic nerve discomfort often associated with pregnancy.  During pregnancy, you may find that you need to support this position with yoga blocks or pillows.  Pad it up as much as you need in order to be able to relax into it and receive the full benefits.


Child's Pose:  It's important to prioritize moments of rest and relaxation. Child's Pose offers a safe and comfortable position to unwind while it gently stretches the spine and provides a release of tension in the lower back. It can help alleviate discomfort caused by the added weight and pressure on the spine during pregnancy.

By bringing the forehead to the mat or a cushion, Child's Pose encourages a sense of surrender and relaxation. This pose can help reduce stress, calm the mind, and restore energy.


Incorporating these three gentle stretches, Cat-Cow Stretch, Pigeon Pose, and Child's Pose, into your daily routine during pregnancy can offer a multitude of benefits. 

From spinal flexibility and hip relief to relaxation and enhanced mind-body connection, these stretches can help you find comfort and embrace the changes happening within your body. Remember to listen to your body, modify as needed, and embrace the power of these stretches as they guide you towards a more comfortable and enjoyable pregnancy journey.

 

Have questions about stretches during pregnancy? Check out Transformation Nation On-Demand or book a no cost consultation with Coach Joanie HERE!


Comments

Popular posts from this blog

A Balancing Act: How Muscular Imbalances in Parents Impact Their Babies

As parents, we often go to great lengths to ensure the well-being of our little ones. But have you ever considered how your own body's imbalances and habits can affect your baby's development? (As if we don't have enough to worry about it, right?! ) This parenthood journey is not just about taking care of ourselves, but also creating a balanced environment for our children. There is a fascinating connection between muscular imbalances in parents and their babies. I've seen, first hand, with clients how correcting these imbalances can create change and have a positive impact on both you and your child's body. The Ripple Effect: Parents' Habits and Baby's Muscular Imbalances A client of mine is a mom of 2 and I noticed one day while we were training with her baby (because #momlife) that she consistently held her baby on her left hip and side.  I asked her to do the next set of exercises while holding the baby on her right hip instead of left. When this happen

Pregnancy and Postpartum Life Hacks: Simplifying Nutrition, Movement, and Mental Health

Being a busy career professional and mom during pregnancy and postpartum can be overwhelming. We have been conditioned by society to think we “can have it all”.  I’m not here to burst your bubble but I often find that “having it all” means that our personal health and wellness tends to suffer.  To the world, we look like we are all put together but secretly suffering inside.  Juggling multiple responsibilities often leaves little time for self-care and maintaining a healthy lifestyle. I don’t have a magic fix for you, but I do have a few #lifehacks that my clients and I have picked up along the way. To simply sum it up, it’s all about simplifying your daily routine and reducing stress (note the bold highlight on that one).  Let’s start with one of my favs… NUTRITION Nutrition Tip #1: Plan 5 meals I know what you are thinking, “Joanie, please don’t tell me I have to make a meal plan.”  I’m sorry to say it, but streamlining your grocery shopping and meal prep by planning your meals in a

The 5 Crucial Mistakes You Are Making With Your Pregnancy & Postpartum Workouts

Congratulations on your pregnancy or the recent arrival of your tiny human!  Whew!  How are you holding up?  This journey is an absolute whirlwind, isn't it?     As an active and health-conscious mom myself, I know it's natural for you to want to prioritize your fitness and well-being during this transformative time. You may be chomping at the bit to get your body moving and feeling good.  I understand completely.  I want you to move and feel amazing as well.  However, it's essential to navigate your pregnancy and postpartum workouts with care.  You need to consider the changes your body is going through and recognize that every body, every pregnancy, and every postpartum recovery is unique. But I'm not here to add any more fear mongering.  You hear enough of that already.  The problem is with the amount of information overwhelm on the internet and social media.  It seems as if everyone is trying to give you advice and every influencer or fitness professional that'