Capture the special moments of your baby’s birth with birth photography

20 Jun 2018 Women & Pregnancy ,

Why Birth Photography?
by Caren Hespeler, doula and birth photographer www.heartworkdoula.com

Why birth photography? The birth of a baby is one of the most amazing experiences of our lives, some would say more so than getting married. To allow our body to grow a human being and then work to bring that human into the world, in whatever means necessary, is something you will remember for a lifetime, but will fade in detail. Capture the moments with birth photography to give yourself, your partner, and especially your baby the gift of remembering the details of his or her entrance into the world. The joyous smiles, grimaces, yawns, sweat and tears, and everything in between are worth capturing.As a birth doula for several years, I’ve seen many partners become parents with the birth of their child. There are such loving yet intense moments between couples when laboring. I started to capture some of these moments when a client asked to get some pictures during the process and I was always taken back by the beauty in those raw moments.

In sharing these photos with my clients, they were able to process their birth a little easier by filling in the spaces where their memory wasn’t serving them properly. Of course, during labor, a mama can be in a totally different realm while working to bring her baby into the world. These images of moments I witnessed helped the mama in understanding her birth journey and even in understanding her power as a woman birthing her baby. As one of my recent clients explained in a testimonial of my services, “Parts of the delivery were so fast and sort of a blur in our memories, so the photos are a gift we will always treasure.”

Since adding birth photography to my birth doula work, I capture what I see as it unfolds in front of me. I feel so amazingly privileged to be witness to such precious and raw moments. To be trusted by a mama to guide her through this event and to watch as a couple become parents is an indescribable honor. To be able to capture a woman’s partner holding her bravely, caressing her loving smile between contractions, rubbing out stiffened shoulders with soft yet strong hands, holding the scissors with a shaky hand to cut the umbilical cord. These are moments the couple is living as the process unfolds and to have the ability to share my perspective with them after all the hard work is done is so fulfilling and magical.

As most of the dads explain after hiring me to take photos for them, “I couldn’t imagine having to try and take photos while I was supporting my wife through labor.” Would you have tried to take photos of your own wedding day? If not, consider hiring a birth photographer to capture these precious moments in your life so you can be less stressed and more focused on the work ahead.

If you are interested in learning more, please visit www.heartworkdoula.com and contact me about your birth photography wishes. We will discuss, in detail, the arrangements before so you can be worry free when it comes to the arrival of your little one!

How To Treat Urinary Tract Infections Through Chiropractic Care

17 Oct 2017 Women & Pregnancy ,

Urinary Tract infections are categorized as a bacterial infection of the urethra, bladder or kidney. This infection is usually from a bacteria in the intestinal tract such as E.coli and can infect both males or females.

What are the symptoms of Urinary Tract infection?

  • Strong and frequent urges to urinate
  • Painful or burning sensation when urinating
  • Strong smelling or Foul smelling urine odor
  • Back pain
  • Bloody or cloudy urine
  • Fever and fatigue
  • Chills and aches

How do we get a Urinary Tract infection?

The two most common ways to get a urinary tract infection are not wiping properly and during sex (coitus). Men have gotten a bad wrap for having the dirty penis causing the UTIs but typically in either scenario the infection of the urethra comes from transmitting bacteria in the ones own intestinal tract to the urethra. Our own bacteria is causing the infection. When our own intestinal E.coli or other bacteria go up the urethra, we get an infection. Women are more likely to get UTIs than men due to the relative short nature of our urethra, but men also get UTIs and unfortunately for men if there isn’t some sort of contact infection, it can often be an indicator for prostatitis or other male health issues.

How do you diagnose a urinary tract infection?

Doctor’s direct a patient to do an in-office urinary dipstick test and if this is positive they may decide to send it out for a culture or they may not. Treatment is usually given based on a lab culture, if a doctor thinks that the white blood cell count in the urine is high enough. Blood in the sample usually indicates the infection is in the bladder and possibly to the kidney. The doctor may perform what is called a kidney punch test to determine if the infection has spread that high and if sensitivity is present to that point or not.

How are Urinary Tract infections Treated?

Western Medicine will usually treat using antibiotics but as many know, antibiotic use can alter the flora in your gut and reduce the body’s natural immunity.  There are alternative methods of treating mild UTIs that are just as effective and have fewer side effects than antibiotics.

In Chinese Medicine, we view a UTI as a damp heat accumulation in the Kidney and Urinary Bladder channels.  There are several acupuncture points along these channels that specifically benefit urinary function.  We would also use points on these and other channels to clear excess heat from the body.

If a patient has a full urinary tract infection they are treated with a course of antibiotics, our office will add D-mannose and Saccharomyces Boulardii to help prevent side-effects of the antibiotics and to prevent adherence of the bacteria while the antibiotics work. Cranberry pill or cranberry juice unsweetened are also excellent choices to help getting over an infection.

If you are someone who has chronic infections, it may be wise to do a stool sample to determine your good and bad bacteria that are present and balance them so future infections are not as easily contracted. Drinking cranberry juice somewhat regularly also can help prevent UTI’s. Practicing good habits, such as wiping front to back and urinating after sex can both be helpful. Changing toilets to the oval shaped bowel so that when men sit their penis doesn’t have contact with the toilet rim during bowel movements.

Chinese Herbal Remedies:

  • Ba Zheng Tang: This is a classic Chinese formula that clears damp heat from the urinary organs.
  • Long Dan Xie Gan Tang: This formula also clears damp heat from the kidneys and bladder but targets liver channel symptoms as well such as headache and dizziness.
  • Chuan Xin Lian: This formula is antibacterial and antiviral and is great for decreasing inflammation and clearing toxic heat.

What are the best Herbs for Preventing Urinary Tract infections?

  • Uva Ursi
  • Oregon Grape
  • Horsetail
  • Berberine
  • Corn silk
  • Cranberry

What are the best Home Remedies?

  • Drink natural cranberry juice (not the sugary kind)
  • Take 2 tablespoons of apple cider vinegar per day
  • Up consumption of healthy fats to balance hormones (cod liver oil, butter, chia)
  • Vitamin C
  • Acidophilus based probiotics
  • Crushed garlic as a natural antibiotic

Pregnancy Protocol for Acupuncture

30 Mar 2017 Women & Pregnancy

Acupuncture is extremely beneficial for pregnant women.  At Light & Joy, we specialize in caring for you during this special time.  We often get questions about how it can help and how often patients should be treated throughout pregnancy.  Our basic protocol for pregnant patients is as follows:

Weeks 0-14

Weekly treatments are invaluable to support the pregnancy during the early weeks if there is a history of miscarriage and/or infertility.
For patients undergoing various western infertility treatments such as IVF or IUI, acupuncture can help to moderate the side effects of synthetic hormones the patients are taking and improve the chances of a healthy pregnancy.

For more typical pregnancies, treatment is recommended on an as needed basis for the variety of things that can come up and cause discomfort during the first trimester.  Women are often more anxious during the first trimester as they wait to get confirmation that the pregnancy is viable and the baby is healthy. Acupuncture relieves stress and anxiety and also helps with fatigue, headaches, and changes in mood as our bodies adjust to everything going on within. Chinese medicine is beneficial for managing nausea and hormone fluctuations as well.

Exercise tips: It is very important to stay active during your pregnancy.  We recommend getting some form of exercise 3-5 times per week. For the first trimester, exercise can be very difficult if you are not feeling well.  If nothing else, do your best to take walks.  You can take shorter walks 2-3 times a day if a longer walk doesn’t seem feasible.

If you are feeling good and want to be more active, just make sure you aren’t overdoing it. A good rule of thumb is to not start any new kind of exercise that your body isn’t accustomed to doing.  Stick to the basics and don’t overdo it.  The hormone relaxin is pumping through your body helping to prepare your body to carry a baby and birth it, so be careful not to overstretch as the relaxin makes your joints and muscles more mobile than normal.  Ask your health care practitioner if you are unsure about what types of exercise are appropriate for you.

Weeks 15-35

In the second trimester, pregnancy symptoms have usually subsided.  This is a time to take care of yourself and allow your baby and body to do their thing. We recommend treatments only as needed for things that may come up such as aches and pains, gestational diabetes, high blood pressure, acid reflux, and dermatological changes.

During week 34 or 35 the baby is checked for position.  If you find out that your baby is breech, we highly recommend coming in for treatment as soon as possible as this gives us the best chance of helping to turn your baby to a head-down presentation with our breech protocol. For breech presentation, we work in tandem with the chiropractors of In Health Clinic to achieve the best results.

Exercise tips: In the second trimester, most women are starting to feel much better, have their energy back and can eat normally.  Take advantage of the energy spurt and consider upping your exercise frequency or intensity. Yoga and swimming are great choices for pregnancy because they are very strengthening but gentle on the joints.

Weeks 36-40+

During these final weeks, we recommend weekly treatments to prepare your body for birth.  Again we focus on relaxing and opening up the hips and sacral area, creating space for the baby to move down into the birth canal.  Depending on your doctor’s instruction, we tailor the treatments to fit your birthing schedule and will often move into labor induction treatments just before or at 40 weeks. Induction treatments are usually performed every other day leading up to the birth. If there is a set medical induction date due to high blood pressure or gestational diabetes, for example, treatment will be performed daily.

Exercise tips: Kegels are always a good idea throughout pregnancy to help strengthen your pelvic floor and vaginal muscles.  This can help to prevent prolapse, incontinence, and more.  As you get bigger and maneuvering becomes more difficult, you may need to scale down your exercise program.  Consider taking more walks, as walking is good for birth prep as well.

Craniopathy: relief from migraine pain, TMJ, and sinus congestion

6 Feb 2017 Women & Pregnancy, Your Overall Health , , ,

Craniopathy is used to determine and adjust misalignments of the separate cranial bones.  The cranial bones each have their own movement pattern with each breath as the CSF surges in the skull with each breath. The movement should be equal and free on both sides. One side or both sides of a particular cranial bone can be restricted due to muscle tension on the outside of the skull or due to an increase in pressure on the inside of the skull if the CSF flow is inhibited and therefore building up.

Sacro-occipital therapy (SOT) is a chiropractic technique that analyzes the body through the membranous connection of the sacrum to the occiput or skull. This membrane is called the dura. The dura has connections inside the skull, at certain points in the spine, and in the sacrum. The dura surrounds the brain and the spinal cord and holds them in the cerebral spinal fluid. This system works very closely with the respiratory system. With each breath the sacrum tilts forward just enough to create a pumping mechanism for the cerebral spinal fluid (CSF). Circulation of the CSF serves an important role in flushing the brain of waste products and toxins.

Craniopathy includes craniosacral therapy but is more specific in correcting distortions in the cranial bones and in the micro movements of the cranial bones. The technique will include palpation of the cranial bones and of the palate to determine which corrections may be needed. The palate is an important part of the analysis as it relays information of the position of all the cranial bones. For this reason, it is important for all infants to have their palate felt by a certified practitioner as the infant may have a distorted pattern present due to the passage through the birth canal. The infant’s latch and suck reflex is directly affected by their palate as well.

The corrections are often performed with breaths and there are extra-oral (outside the mouth)and intra-oral (inside the mouth) techniques to make the adjustments. This technique is extremely gentle and is performed with light holds with the finger tips. Craniopathy is a branch under the Sacro-Occipital Technique (SOT) which is considered a low-force technique. Practitioners certified in Craniopathy and SOT often will work in conjunction with dentists because the Temporomandibular Joint (TMJ) can be directly addressed with Craniopathy.

You may have cranial misalignments or asymmetries if you continue to have migraines or headaches, jaw pain, recurring sinus congestion, or low back pain or tightness that is not resolving with traditional care. Other issues that have plateaued may also be helped with cranial work.

Natural Digestion Aids for your Gut

5 Dec 2016 Tips & Tricks, Women & Pregnancy, Your Overall Health , ,

So the holidays are coming or your neighbors annual BBQ is around the corner, but all of these events just give you heartburn, gas, constipation or diarrhea.  This may be a sign that you have some food allergies, our gut needs to heal from something, or it may be as simple as needing some digestive assistance.  Here are our quick and easy digestive help aids. Remember if these aren’t the answer, talking to one of our doctors may be a better long-term solution.

  • Heartburn – Marshmallow tea or Slippery Elm powder (powder’s are nice since they heal mouth the stomach)
  •  Slow Digestion – Digestive enzymes (amylase, lipase, proteases)- help break down items like steak or holiday goodies
  •  Tummy ache – papaya enzymes or activated charcoal
  •  Diarrhea – Probiotics 50 Billion, Glutamine Powder
  •  Constipation – Probiotics 25 Billion, Yellow aloe

Essential Oils

26 Sep 2016 Healthy Child, Women & Pregnancy ,

Essential oils have been used for thousands of years but are recently a popular natural healing choice for many families. The most common ways they are used is aromatic diffusion, as a topical application, and a dietary consumption.

These methods can help achieve a healthy balance in the body and aid in healing. The following are the essential oils that help us achieve a better state of mind.

Happiness Orange, Rose, Jasmine, Ginger, Cloves, Cinnamon, Geranium
Joy Sandalwood, Frankincense, Lemon, Petitgrain, Orange, Bergamot
Peace Chamomile Roman, Neroli, Juniper, Frankincense, Melissa, Yarrow
Positive Basil, Lemon, Grapefruit, Myrrh, Patchouli, Geranium, Frankincense
Restfulness Lavender, Geranium, Clary sage, Neroli, Sandalwood
Creativity Bergamot, Lemon, Frankincense, Neroli, Rose, Jasmine, Cloves
Contentment Cypress, Lavender, Bergamot, Orange, Sandalwood, Clove, Ylang-Ylang
Alertness Basil, Bergamot, Black Pepper, Grapefruit, Peppermint, Rosemary

There is an overlap for many of the oils. Nature gives us positive side effects rather than negative side effects. Whole Foods has a few choices of Essential oils.

When beginning to combine the oils, do only 2 oils together at a time and work up to a max of 5 oils to create the best blends for you and your family.

Acupuncture during Pregnancy

8 Aug 2016 Women & Pregnancy , , , ,

How can Chinese Medicine help with fertility?

Acupuncture brings the body back into balance. Difficulties couples may be facing while trying to get pregnant are often manifestations of these imbalances. Acupuncture and herbs can help prepare your body for a successful pregnancy. Furthermore, studies have shown that women undergoing western fertility treatments have a higher pregnancy rate when the patient is also receiving regular acupuncture.

Will I continue to get acupuncture once pregnant?

Once you are pregnant we will continue to see you for the first trimester to help your body and hormones adjust and give your body the support it needs to support the pregnancy. After that, we typically see pregnant women as needed for whatever might be coming up for them during their pregnancy. For example, we can help with nausea, pain relief, high blood pressure, headaches etc. Around 37 weeks we begin seeing the patient regularly again to prepare the body for birth.

How can acupuncture help turn a mal-position baby?

We use acupuncture and moxibustion on the outside corner of the fifth toenail, also known as Urinary Bladder 67. This point has a specific function of stimulating the uterus. The tonifying and warming effect of the moxibustion on this point promotes activity and movement in the uterus encouraging the baby to turn to a head-down presentation.

How can acupuncture help to induce labor?

There are many acupuncture and acupressure points that are avoided during pregnancy. We use needles and massage to stimulate these points. Many of these points open the hips and the lower back and stimulate uterine contraction while promoting a downward energetic movement to encourage your baby toward the birth canal. It is critical as well to be as relaxed as possible so we use many points to calm the spirit.

How does acupuncture help after I give birth?

After giving birth, the body needs to be replenished. Many fluids are depleted, leaving the mother dehydrated and fatigued. We use acupuncture and herbs to nourish and restore. We specialize in providing support with acupuncture and herbs through all stages of conception, pregnancy and birth while also placing emphasis on the importance of the recovery stages following birth. Our services help the body adjust to the physical and emotional stresses of new motherhood.

Light & Joy Acupuncture Inc.

What is a Detox and why should I do one?

14 Jun 2016 Women & Pregnancy, Your Overall Health ,

Our body has a built in detoxification system that allows us to get rid of unwanted particles that build up from our own natural processes – examples include using our muscles, hormones and other naturally occurring duties that our body performs. The goal of a detox is to reduce the amount of toxins we put into our body and thus optimize our bodies own detoxification system.

Why should I Detox?

Doing a detox periodically or setting habits that help you eliminate waste on a daily basis has been found to be essential and only becomes more critical as we have more and more toxins that bombard our bodies in our modern lifestyles. There are also periods of time in our lives where a detox is needed to clear out hormonal changes (menopause, postpartum, puberty) Here is a small list of common items that can cause an increase in toxins within our body that are part of our everyday lives:

  • Plastics
  • Meats – even organic animals will still contain hormones which may be greater than our bodies needs)
  • Rubber
  • Cosmetics and lotions
  • Household products
  • Construction materials
  • Fungus and Mold
  • Pesticides
  • Carpets
  • Dry cleaning
  • Burning Fuels
  • BBQ food

And the list goes on.

What are the different types of detox?

  • The different types of detox’s depend on which organ you are targeting. Here is a list by organ:
    Liver – this is the main blood cleaner in your body so any hormone or metabolite that is in the bloodstream will pass through the liver. This is the main reason a liver cleanse is the most common. Detox’s rich in antioxidants are the best choice.
  • Kidney – Cleanse both blood and urine of toxins allowing things to be processed out through our urine. Detox’s that include drinking lots of water are always a good choice.
  • Gallbladder – This is where bile is stored which breaks down fat and allows it to empty. A detox for this has to contain a good oil most commonly used is olive oil.
  • Intestines – They process food as well as hormones and other metabolites, which clear through the feces. Detox’s that focus on herbs that have a mild laxative effect as well as high fiber are a good choice.
  • Lungs – Lungs are important as they filter anything that we breathe and some of these things can go into the bloodstream. Doing a lung detox is about learning how to do quality breathing using oregano or eucalyptus stems and perhaps a change of location to a place such as by the ocean that has very clean air.

These detox’s can be made more efficient by adding herbs and other vitamins and minerals. Please contact our office so that one of our doctor’s can help you choose a cleanse that is right for you.

How often should I do a detox?

Without knowing each and every one of my patients’ cases, the answer is generally 1-2 times per year, but this number can go up drastically if you have hormone imbalances, illness and disease currently attacking your body. This is something to talk to your doctor about. There are daily detox practices that we do recommend and they are listed below:

  • Exercise – it pumps out waste in your bloodstream and allows you to sweat releasing more toxins
  • Eating Veggies – eat as many as you possibly can forever and always
  • Drinking Lemon Water – start the morning with hot water and fresh squeezed lemon
  • Drink more water
  • Reduce smoke exposure
  • Reduce alcohol consumption
  • Reduce meat consumption

What are the common Detox myths?

  • Liquid diets can push out toxins faster – they can but they are a quick fix so make sure you are doing a long term daily detox.
  • Drinking tons of water will detoxify your body – while it is good for the kidney and liver you can actually over do water leading to fatigue and vomiting.
  • Replacing meals with powdered drinks is a good detox – while smoothies and juices can help. Increase the green veggies which helps detox many of the premade detox powders don’t actually help you achieve body balance.
  • Detoxing means not exercising – while this can be true for a day or two, detoxes that are so harsh that you aren’t able to allow your body to naturally sweat eliminate one of the best ways to release toxins. This method is not generally recommended.

When should I Not detox?

Here is a small list of some conditions that are not recommended to detox:

  • Chemo Patients
  • Major illness
  • Around your period
  • Under weight
  • IBS, Diverticulitis, Crohn’s, Ulcerative Colitis (many cleanses may cause pain and irritation but not all)

Whatever detox method you use, always use common sense and if you need help, our office can help you select a detox that is right for you.

Recognizing the signs of Postpartum depression

14 Jun 2016 Women & Pregnancy

Before I was pregnant, I had volunteered at an event called Jenny’s Light and it is NOT named after me. It is a foundation created to bring awareness to postpartum depression something that affects 1 in 7 women and can range from very mild to very severe. In the case of Jenny, she took her own life and her family created a foundation to help prevent that from happening to anyone else’s family.

It’s important to recognize the signs in our friends and loved ones. It affects so many women. When a couple is in my office, I always make sure the significant other is aware of the signs. Often the new mom will not see the signs and know that it’s happening. See below for a basic list of the most common signs of postpartum depression:

  • Mood swings
  • Anxiety
  • Sadness
  • Irritability
  • Feeling overwhelmed
  • Crying
  • Reduced concentration
  • Appetite problems
  • Trouble sleeping
  • Depressed mood or severe mood swings
  • Difficulty bonding with the baby
  • Withdrawing from family and friends
  • Loss of appetite or eating much more than usual
  • Inability to sleep (insomnia) or sleeping too much
  • Overwhelming fatigue or loss of energy
  • Reduced interest and pleasure in activities usually enjoyed
  • Intense irritability and anger
  • Fear that you’re not a good mother
  • Feelings of worthlessness, shame, guilt or inadequacy
  • Diminished ability to think clearly, concentrate or make decisions
  • Thoughts of harming yourself or your baby
  • Recurrent thoughts of death or suicide

There are many resources to help with identifying postpartum depression:
One of my favorite quizzes that is one that the new mom can take or a partner can take for her is here: http://www.postpartumhealthalliance.org/screening-test

Help Resource guide: http://www.supportingmamas.org

Treatment options:

  • Medication
  • Acupuncture and herbs
  • Counseling
  • Support groups

Supporting the cause: http://jennyslight.org

This is a great cause that you can join and either donate, race or volunteer. Our office has a booth every year trying to help create awareness about this issue that can affect many women. Come and join us each May for the 5K race at Vasona Park in Los Gatos to help prevent future postpartum tragedies.

Useful Exercise During Pregnancy

22 Jan 2015 Women & Pregnancy, Your Overall Health ,

Exercise does a lot to keep you healthy and some of those benefits are also true for pregnant women.

Exercise will:

  • reduce blood pressure
  • decrease cardiovascular risks like the formation of clots
  • help to maintain an ideal body weight
  • help to manage stable diabetes

Additional benefits specific to pregnant women include:

  • Improving the labor process and delivery. “Pregnant women who exercise have shorter labor times, and faster, easier deliveries.”
  • Exercise can also improve self-esteem and high self-esteem has been associated with a decrease in complaints of back aches, headaches, and fatigue.
  • Exercising women will also be more conditioned for difficult breathing.

Exercise continued after delivery will help to decrease varicose veins, leg cramps, and swelling in the limbs.

A fundamental function of exercise is promoting blood flow to deliver nutrients to where they are needed and eliminating stored toxins. The metabolism of calcium will also be improved. It will ultimately lead to healthier organs, stronger connective tissue, and denser bones.

There are a lot of changes that occur to the women’s physiology in pregnancy and this warrants safety considerations for the mother and the baby. Overstepping the limitations in pregnancy can divert blood flow away from the growing baby to provide more to the mother’s exercising muscles. This could deprive the baby of oxygen and stunt his/her growth and put the baby in distress. Exercising conservatively can appease the additional risks of membrane rupture, placental separation, premature labor, direct fetal injury, or umbilical cord entanglement. With due caution and consideration, effects on the fetus by maternal exercise does not contraindicate exercise.

These are the 7 safety guidelines:

  1. Heart rate needs to be less than 140 beats per minute
  2. Exercise intensity should be low. You should be able to speak during the exercise without your breath becoming rapid.
  3. Do not perform strenuous exercise for more than 15 minutes
  4. Starting at 5 months pregnant, avoid exercising on your back
  5. Avoid exercises in which you hold your breath and strain
  6. Be sure that you are eating enough to meet the needs of the pregnancy and of the exercise.
  7. Core temperature should not exceed 38 degrees Celsius/100.4 degrees Fahrenheit. Do not overheat yourself.

You should stop the exercise immediately if you experience any of the following:

  • back pain
  • feeling disoriented
  • extreme nausea
  • marked swelling
  • pubic pain
  • sharp pain in the abdomen or chest
  • feeling extremely hot, cold, or clammy
  • uterine contractions
  • any vaginal bleeding or gush or fluid from the vagina
  • decrease in fetal movement
  • blurry vision
  • dizziness
  • fainting
  • difficulty in walking
  • shortness of breath
  • pain or palpitations

If you have high blood pressure or heart disease, have had more than three miscarriages, or are pregnant with more than one baby, you should not exercise at all during pregnancy. If you have any pre-existing health conditions, you should consult your doctor about exercise first.

Exercise recommendations for pregnancy:

  • Jogging. This is recommended if the mother jogged regularly before pregnancy.
  • Walking. A safe option because it does not involve jerky movements while still helping to condition the cardiovascular system. A good brisk walk for half an hour three times a week will ensure that you are getting the benefits of exercise. Your cardiovascular system will be strengthened when worked for at least fifteen minutes.
  • Cycling. This can be started during pregnancy because it is not a weight-bearing activity. A stationary bike is safer.
  • Aerobics. Avoid exercises that require you to be on your back, include jerky or bouncy movements, and deep flexion and extension after the 4th month of pregnancy. Low impact aerobics is tolerated well in the third trimester. Ballroom dancing or aerobic dance are great aerobic exercises.
  • Swimming. A great option. Avoid excessively cold or hot water though. Water aerobics is another option rather than swimming laps.
  • Weight lifting. Light weights can be used to maintain strength as long as you are breathing properly. No holding your breath and straining. Perform with caution. If unaccustomed to this exercise, begin with just resistance against gravity first.
 Racquetball, squash and tennis are fairly safe. Adjust the intensity of play as the pregnancy progresses.
  • Scuba diving. For experienced divers only. Do not exceed 1 ATM in pressure and limit the time to 30 minutes or less.
  • Yoga. Great for relaxation. Also helps to maintain muscle tone and flexibility. Best when accompanied by some form of aerobic exercise. Do not try to do the same amount as before you were pregnant.

A variety of exercise will prevent imbalance by overworking the same muscle groups and will ensure that all muscles get a turn.

Remember: Your cardiovascular system will be strengthened if worked at least three times a week for a minimum of fifteen minutes.

Exercises to Avoid:

  • All contact sports
  • Gymnastics
  • Horseback riding
  • Water skiing
  • Ice skating

Any exercise program should begin with a five-minute warm-up and aerobic programs should end with a five-minute cool-down exercise. The cool-down should include light stretching and relaxation exercises. This will help to prevent muscle stiffness after exercise and will help in bringing the heart rate and body temperature back to normal. All exercises should be performed on both sides.

Here are some exercises that are performed in the standing position that can be used to warm up or cool down:

  • Shoulder rolling. To loosen the neck and shoulder muscles, bring your shoulders up to your ears, back and down again. Perform six times.
  • Arm swinging. To release shoulder stiffness, increase circulation, and stretch your upper back, swing your arms from side to side by turning your upper body.
  • Knee raising. To loosen the knees and pelvic joints and gently massage your internal organs, bring each knee in turn up toward your chest and hold for two seconds.

Exercises for the neck and upper back:

  • Sit comfortably with your legs crossed. Slowly bring your head to the end of every position and hold for ten seconds at each position. That is, down to your chest, then back to look up at the ceiling, look over each shoulder and finally drop your head down to each shoulder. Repeat three times. This will relieve tension in the neck and upper back.
  • Cat stretch. Come to your hands and knees and keep a straight back. Round your back and look toward your knees. Then relax to a flat back and look toward the ceiling. Repeat five times.
  • Dog stretch. Keep your hands and heels on the floor and push your buttocks toward the ceiling. Repeat two times. This should not be performed beyond the first trimester.

Exercises for the lower back and legs:

  • Butterfly. Bring the soles of your feet together and allow your knees to relax out to the sides. Gently bring your knees up and down. Then with your knees down, slowly come forward and attempt to touch your feet with your head. Slowly come back up and breathe. Repeat three times.
  • Bridge. Lay on your back with your knees bent and your hands on the floor at your sides. Slowly raise your pelvis and lift your buttocks and lower part of your back off the floor. Hold for ten seconds. Then slowly come back down, bringing your buttocks down last. Repeat three times.
  • Alternate leg stretch. In a seated position, spread your legs apart. Bring one foot to the inside of the opposite thigh. Face the outstretched leg and slowly bring your head to your knee and stretch your arms forward. Do not strain or bounce. Slowly come up and repeat on the other side. Do this twice.
  • Squat. Squat down with feet flat on the floor, palms together in front of the chest and elbows pressing against the knees. Hold for 20 seconds while breathing normally. Then sit back on your buttocks and relax your legs. Repeat once. Work up to holding the squat for one minute.

Abdominal Exercises:

  • Sit-ups. In a seated position, have your knees bent with your arms extended over your knees. Slowly roll back one vertebra at a time until the shoulders recline. Then sit up. Repeat three times and work up to repeat ten times.
  • Alternate Leg Raise. Lay down and put your hands beneath your low back. Without straining, bring your leg up toward your head and hold for 20 seconds with normal breathing. Then lower your leg slowly while exhaling. Repeat with the opposite leg. If you have lower back discomfort or pain, bend the opposite leg with your foot on the floor. Repeat three times on each side.
  • Pelvic Floor Exercises
 The pelvic floor supports the bladder, uterus, and rectum. These supporting muscles can be strained during pregnancy and child birth. Kegel exercises work these muscles and can be done at any time. Practice stopping your urine flow midstream during each urination. Once you have mastered the urine stoppage midstream, you will know how to contract the muscles anytime not just during urination.

Reference: Pediatric Chiropractic. Anrig, Plaugher. Lippincott Williams & Wilkins, 1998
ISBN 10: 0683001361 / ISBN 13: 9780683001365.

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