16 September 2019
PREGNANCY & THE 4th TRIMESTER
I hope you have had a good weekend & are enjoying the late summer sunshine today! We’ve had a real ‘get the house & garden sorted day’ – how about you? Do you ever get that real get up and go on a lovely morning and feel great when so much is done by 11am??
Ok, back to business! Last week was part one on the pregnancy chat and it was perfect timing as I have quite a few ladies in their 3rd trimester at my Pregnancy Fitness class who have Pelvic girdle pain. (https://www.vickihill.co.uk/class/pregnancy-exercise-classes/)
This week we will look further into the 3rd & 4th trimester and how important it is to plan ahead and be realistic about what you can prepare for and what you can’t plan for!
I’ve trained hundreds of pregnant Bristol ladies and often they then come to my Holistic Core Restore® Everywoman or Buggyfit classes and say how their births were not what they had planned.
How many of you made a birth plan and it actually went top plan?? Those of you in your last trimester now just be aware that you may not have the perfect birth – what you were hoping for.
Very often you may end up with a Cesarean Section but NEVER feel a failure or that you ‘didn’t give birth properly‘ as women have said to me many a time. You have still carried that little baby for 9 months, put up with massive changes in your body, uncomfortable/sleepless nights, PGP for some women and just feeling big and uncomfortable.
I think EVERY woman deserves a massive CONGRATULATIONS for their 9 months and then for the birth itself – as some say, you often need to be an endurance athlete to manage days of labour.
The 4th Trimester
- This is generally the most important part post birth – the 1st 8 – 10 weeks after having the baby.
- Even 3 or 4 months post birth I would still say you are still ‘So early post natal‘
- Use those 1st 3 or 4 weeks just getting used to your baby’s different cries, sleeping & eating habits, REST and RELAX with your baby – LEAVE all the cleaning and tidying, it is important to recover properly.
- Start thinking about relaxed breathing and try to avoid holding the breath when you lift your little one or get up from sit to stand – exhale & focus on how your body is feeling and what you can feel in the pelvic floor
- Get out and walk with your buggy when you feel ready – fresh air for you and your babes can do you both the world of good.
- Remember, avoid pushing up hills with straight arms and bum sticking out behind you – so much pressure on your upper back. Bend elbows & push through your bum!!
- FOOD & what you eat probably goes a little out of the window in the 1st 6 weeks – however the more you can PREPARE in the 3rd trimester – cook healthy, nutrient dense foods & put in the freezer.
- Accept ALL help and support you can in the 1st 6 weeks – so you really can get some sleep catch up & if anyone can cook for you TAKE THE OFFER!!
- Never feel pressure that you have to go out or start to socialise post birth, as it can be so daunting. Your friends will understand!!
- Most importantly – please carry on trying to remember to get up by ROLLING TO YOUR SIDE & use your hands. Your tummy may have a mid line gap which is still weak and will be mending. The less ‘intra-abdominal pressure’ you can put onto it the better.
- This is also important for the pelvic floor – try not to really bear down on the pelvic floor, avoid holding the breath and try and focus on a quick engagement of the pelvic floor as you get up, then RELAX it if you can.
Have a look at what is up and coming in the Autumn. Those of you well and truly NOT post natal now maybe have a think about the Athlete 12 programme – starting at the end of the month, getting you ready for Chrimbo!! https://www.vickihill.co.uk/class/athlete-12-online-course/
Have a great week