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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
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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!


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Location: New York, NY, USA

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