5 ways to combat the "new mom body"

When I say "new mom body" what I mean is all the overuse and over strain injuries that happen to new moms. New moms often talk about (we never complain!) plantar fasciitis, 'tennis' elbow, aching wrists, lower back pain, neck pain, terrible posture, and tight leg muscles. As a brand new mom myself, I have experienced ALL of these! So I decided to come up with 5 ways to combat these problems while still being a new mom.... because let's face it, we are lucky to jump in the shower for 10 minutes!

1. Tummy Time for Mom! 
Combat: 'flat butt syndrome', lower back pain, bad posture, neck pain. 
I don't know about you but I sit on my butt a lot as a new mom. I don't even mean to! I swear I spend half my life nursing my beautiful baby, and even if you're bottle feeding you are still most likely sitting down to do it. This is where we develop flat butts.... just kidding, but seriously I think I've noticed my butt getting flatter. So here is the exercise: Tummy Time for MOM! While your little bundle of joy is practicing his tummy time, get down there with him and do what he is doing and work those butt/back muscles. Super mans, cobras, and screaming because you HATE tummy time! Try lying down on your stomach and lifting both arms and legs and screaming at the same time, it's a workout! Ok, minus the screaming. Just do some super mans and cobras, feel your back and butt muscles working to lift those legs and arms. :)

2. Play time with baby
Combat: tight calfs, tight hamstrings, tight feet
When your baby is being unbearably cute and you just have to hunch over them to kiss that adorable nose, play peek-a-boo, and get as close as possible to eating their darling little face, did you know you could turn it into a refreshing stretch session for you? Think about it, your baby is lying on her back and looking up at you. Instead of hunching down, sit down with your legs straight and baby between your legs. Now try kissing that nose, what? Your hamstrings won't let you? Well that means you need to stretch! Keep trying to kiss that nose sister, you'll get there someday! Now act like a crazy and side bend over to one foot, stretching one side of your torso. At the same time talk in a high pitched voice and let your baby's eyes follow you as you lean side to side. Note: if your husband sees you doing this he may think you've finally lost it, and let's be real, brain cells are depleted after pregnancy AND zero sleep so, he will probably be right.

3. Abdominal Crunch with Baby
Combat: lower back pain, neck pain, and get those abs back! 
lie down on your back and put your baby on your shins, tummy down, so that just her head is hanging out above your knees. She should be looking at you! If you have a wiggly baby keep ahold of her with both hands. Now roll up into a crunch and say "boo!", hopefully your baby got wide eyed and giggled a little. Repeat until your abs are screaming for you to stop, or your baby is screaming for you to stop... so somewhere between 1-300 crunches. :)

4. Pretty Hands, Pretty Colors! 
Combat: wrist pain, elbow pain
How many hours a day/night do I hold my baby? It feels like 100,00,000 times, which is why our wrists and elbows feel pain! My biceps are sore almost everyday from just holding that big chunky lovely. So here is a game to play with your baby and develop their eye coordination, while doing PT for your sore arms and wrists! Genius. Put on a brightly colored glove, and put your hand in front of your baby's eyes...oooh pretty! Now open and close your fingers keeping your knuckles straight, like a bright little flower. Stretch your hand all. the. way. open. and then slowly close your fingers imagine that you are resisting something, like you're trying to close your hand while is stuck in thick mud. Also, keep your elbow straight and really flex your triceps, stretch those sore biceps. Repeat on the other arm. You can also add some wrist rolling, gently stretching your wrist out.

5. The Best Stretch Ever..... Seriously! 
Combat: low back pain, bad posture, sore elbows and wrists, flat butt syndrome, and tight hip flexors!!! (Say what?!)
This stretch is one of the the best stretches I've ever done since being a mom. Now all the awesomeness doesn't come with out a price. This stretch isn't easy, it's also a little bit of a workout to hold (not a bad thing). Unfortunately I couldn't think of a way to include baby without putting him in serious danger, so hand that cute bundle over to daddy, it's mommy's time! I stole this image off of google (shhhh) because I just don't think I can explain this one very well.

Now, you can do this with your knees bent and feet flat on the floor about hip distance apart. That's a great beginner modification. You can also bring your head back so your neck is in line with your spine, I wouldn't hold my head forward as shown in the pic. 

Yay!!! Now you have 5 awesome tools to help you feel better! I have plenty more tips up my sleeve, but I didn't want to give you to many things to do each day. If you do some of these every day, that's a victory ladies! I love helping people and especially my Mommy friends to get back in shape! If you have any questions or an idea for me to cover in my blog let me know: 

Kelseyorampt@gmail.com

I would love to help. If you want more individualized training, email me and we can talk about getting a workout program set up for you! 

Now go get em' you cute mommas! xoxoxo 

Mama Healing

I had a friend ask me how I'm healing from birth. I decided I would blog about it, I have some tips that might help others- or maybe everyone already knows these tips but it really helped my healing.
First, I didn't tear at all so I can't speak to having stitches (shudder). I have known so many women who have had stitches and been just fine and healed up just fine- so it's survivable!
I read online about packing a hospital bag and luckily came across Tucks hemorrhoid wipes, many women talked about how helpful having these in your bag was. So I decided to buy some, and I am SO glad I did. The hospital will have ice packs, but I only used one once. They were way to wet and squishy for me! Instead I put two of the Tucks wipes on top of the pad (or diaper, seriously I had never seen a pad so big!) and it feels amazing!!!

Tucks have witch hazel in them which naturally helps with pain and inflammation. So luckily I had also read about "padcicles", pads that you've before hand soaked in which hazel and aloe vera and placed in your freezer (hence the name "padcicle") . When I got home I tried doing what so many people recommend, by putting the witch hazel/aloe soaked pads in the freezer. But again, to wet and squishy for me. Instead I kept the aloe (gel) and witch hazel in the refrigerator and each time I changed my pad I would put some cold witch hazel and aloe vera gel in it. Ahhhhh! It felt so amazing, and I really think it helped me heal quickly. I am no longer using these because I am feeling pretty good!
I made sure the witch hazel and aloe vera were low in alcohol content, and the aloe vera get was for sensitive skin.

Also, I truly believe that consistent exercise, especially Pilates played a huge role in my quick recovery! I know I probably shouldn't share this but as a testimony to Pilates and exercise during pregnancy I will..... I am already wearing my old pants. Yep, I wore my pre-pregnancy jeans yesterday! I was just as surprised as you probably are, because right after giving birth I still looked about 6 months pregnant! Here's another tip- after you've gotten to your recovery room ask the nurse to "wrap" you with the same wrap they put on women who just had a c-section. Yep, I asked my amazing nurse to help wrap me up tight with this velcro corset thing and I've worn it off and on since leaving the hospital. I can already see my abdominal muscle definition returning and wearing my old jeans- it's a little insane but the wrap helps "squish" fluid out and remind your muscles that once apon a time they were that close together!
It is a little crazy when you first get home from the hospital. I felt a little overwhelmed trying to care for my newborn, plus take care of myself! Let others help you! Seriously, sometimes having someone to just hold your baby for a minute so you can take care of your needs is super helpful.