2 New Exercises For You

I just want to share 2 new exercises I have posted on you tube. I have indicated they are for new mothers, but these exercises are fabulous for pregnancy as well. When performing the first pregnancy exercise for scapular stability and lower trapezius fibres, try to start with the stability ball as close to your growing baby bump and focus on drawing you abdominals up and in while performing this.

When working on the pelvic stabilization exercise do not hold your contractions for more than 3 seconds. Again this is a great exercise especially if you suffer from pelvic shearing due to pregnancy.

video Scapular and Pelvic Stabilization

Making an Eco-Friendly GREEN NURSERY

There is a great blog called Organically Grown- healthy green baby. I found they had a great blog post on finding a eco-friendly crib and crib mattress. Here is the post link for the crib http://blog.happygreenbaby.com/2008/12/21/shopping-for-an-eco-friendly-crib/ . If you have ever shopped for a crib you will note that the eco-friendly crib is no more expensive than a regular good quality crib.

There is a great post on finding an organic crib mattress. Check this out, I think you will find it very beneficial. http://blog.happygreenbaby.com/2009/02/08/how-to-choose-an-organic-crib-mattress-without-going-crazy/

PREGNANCY FITNESS-Stretch Your Calves

At a time of the year when we are in a dry climate, gripping onto snow and ice to walk and only getting more pregnant one of the most beneficial things you can do is STRETCH YOUR CALF MUSCLES. That's right, they are prone to cramping during pregnancy, so some light stretching can really help. Keep hydrated and continue with your prenatal vitamins as well. If you wear high heels at work you are placing your calf muscle in a shortened position for the majority of the day and you will need to counteract this with some calf stretching as shown in the image.
Tips while you work-
1. try to elevate your toes and let your heel drop when sitting at your desk
2. flat sole shoes
3. drink water all day, if you have a caffeinated beverage follow up with a water
4. move your ankles around in a circular motion to help pump blood out of your calves
5. avoid crossing your legs as this can cause blood to pool

Due to your 40-50% increase in blood volume during pregnancy blood can pool in your calves at night time when you lay down. The lack of movement reduces the ability for your calf muscles to pump the blood towards your heart. All of this can cause night calf cramps. Stretch your calves before bed and if you wake with a night cramp gently try to pull your toes upwards to alleviate it. If calf cramps persist and are often see a nutritionist as muscle cramping can be attributed to low calcium and/or potassium.

Can you think of one other VERY BENEFICIAL exercise you can do for your calves? Let's hear it, post a comment.