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
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 happened, not only did my client struggle because she was weaker on that side, the baby struggled as well. Her baby became noticeably uncomfortable. She was squirming and stretching her body to go back to the other side. She was very obviously unhappy being held on the other hip! Needless to say this was an eye opening moment for my client.
These imbalances in our bodies do more than just affect the comfort of how your baby likes to be held. I've seen this numerous times over the years with baby's that have trouble latching or feeding on one side over the other. Oftentimes, my clients and I discover that they are constantly holding the baby on one side of their bodies and creating and or reinforcing a muscular imbalance for both of them.
The Power of Balance: Corrective Exercises for Parents
We are usually pretty good about prioritizing pregnancy fitness during our 1st, 2nd and 3rd trimester but after having a baby, it's not uncommon to put our own health and training by the wayside. These early parenting years are some of the most physically demanding, so I can't stress the importance of working with a corrective exercise specialist to pinpoint your imbalances and adopt a strengthening program in order to make sure you are moving through each day with balance, strength and the greatest amount of ease possible. This early training will also set you up for a faster postpartum recovery, minimize conditions like diastasis recti, pelvic floor dysfunction and lower back pain. (Just to name a few) Not only is that balance going to make you feel better, as you can see from the example above, it’s going to have a positive effect on your bub as well. It's also important to note that younger children learn their posture by watching the most important people in their lives...you! Setting a good example has never been more important. Have you ever seen a family that all seems to walk, hold their posture and move in similar ways? That’s not a coincidence.
A little goes a long way: A Few Tips!
Taking on the responsibility of the future of your child’s posture can be daunting. But with all things corrective exercise, it’s comforting to know that a little bit of education and a few changes can make a big impact. Look out for the following and see what changes you can start implementing right away!
Switch Sides! If you always carry your LO on the same side, make a conscious effort to switch sides. Your best posture is your next posture. Always try to vary your direction and hold in order to keep working different muscles.
Play in different stations. Change up where you place your baby when they are “lounging.” You need to get things done so things like baby bouncers and play areas come in handy. Know that wherever they are, they are probably going to be looking for you so switch up their station from time to time to make sure they are turning their head in both directions.
Be mindful of your posture when they are watching. They are going to take a lot of their future postural cues from you. It’s important they see you practicing good posture because they are going to be prone to replicate what they see.
Also be mindful of their posture. If you notice they are always looking or turning the same way or favoring one side over the other, don’t panic! Find ways to entertain them and play to encourage them reaching, turning and moving towards the weaker side.
Take breaks! Try to avoid prolonged periods of holding and carrying. And as I mentioned before, alternate sides and switch positions frequently to avoid imbalances, pain and fatigue.
Move with them! Get down and do tummy time with them. (It’s essentially holding a plank and really hard work! Learn to roll with them, crawl, push up, use your full body weight in the same ways they are. Nature is incredibly smart and the movements we make as we are learning to move through this world are primal, instinctive and good for our muscular development. It’s a great workout for both of you.
The Transformation Nation library has a Corrective Exercise program with a self assessment and 3-30 min daily workouts and to guide you step by step through regaining your strength and fitness in a manageable way. It also includes a section of practical tips and tricks for preventing pain and injury during everyday tasks like lifting your baby in and out of the crib, carseat, picking them up and down, etc. It also provides education on how to rebalance and heal your body starting day one, postpartum.
Creating a Balanced Environment: Long-Term All of these tips are going to set both you and your baby up for benefits, long term. You are helping them develop stronger motor skills, posture, and overall physical development. Strengthening your body through the magic of corrective exercise in postpartum fosters a healthy and balanced future for both of you.
Do you have questions about your body, imbalances or how to achieve greater balance and health? Book yourself a 15-min chat with me! I'll help you set some goals and get on the right track.
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