The Nest's Noticings for the Week...
Favorite Product: Goshins - A great first shoe for baby!
Parenting Resource or Tip: www.daniellespangler.com - check out her blog for great tips and advice on postpartum recovery and self-care!
Baby Signs to Use: Dog, Cat , Fish, Bird
Baby Songs to Sing: Twinkle, Twinkle Little Star, Grand Old Duke of York
Quick and Easy Recipe: These apple "sandwiches" are a quick and easy protein-packed snack to help you get through the day!
Developmental Play Tip: Today we talked about a few exercises that you can do with your baby to develop their head, core strength, and more. These exercises were: Baby lying across your lap, baby lying on your chest, baby sitting on your stomach, baby lying on a stomach, propped with a towel.
Today's Topic: GUEST SPEAKER: DANIELLE SPANGLER
Today we heard from Danielle Spangler, B.S, CPT, pre and postnatal fitness specialist , Bionic Mommy/CORE MOM
To enjoy a Bionic Mommy/Core Mom class please visit www.daniellespangler.com. ALL classes are baby friendly for non-mobile babies. Childcare options are available at Center for Health & Fitness and Adventure Plex.
DANIELLE'S CLASS DETAILS:
Bionic Body Schedule: 1244 Hermosa Beach, register online
Mondays, Tuesdays and Thursdays @12pm
Wednesdays and Fridays @ 10:30am
Saturdays @ 8:30am
Sundays @ 10am
Bionic Mommy Class packages:
Intro class $15
single class option $30
4 classes $100-1 month expiration
8 classes $175-2 month expiration
Monthly unlimited membership-ALL BB and BM classes:
1 month unlimited NO contract $240/month
3 month minimum unlimited membership $199/month
Center for Health & Fitness Schedule: 514 N.Prospect #2
Register by calling: 310-374-3426
Mondays & Wednesdays @ 11am
Tuesdays & Thursdays @ 6pm
Adventureplex Schedule: 1701 Marine Ave, Manhattan Beach:
Register by calling: 310-546-7708
Tuesdays & Thursdays @ 10
Mondays & Wednesdays @ 6pm
Class packages for both CHF & Adventure Plex:
$25 drop in class
12 pack $240 ($20/class)
24 pack $432 ($18/class)
Pelvic Floor Dysfunction: When you are unable to control the muscles in your pelvic floor. (Pelvic Floor is like a hammock that sits on the bottom of the pelvic) When you are pregnant pressure is put on to your pelvic floor, which can cause damage to it. The ligaments soften during pregnancy creating more stress on your pelvic floor.
- Every woman should be screened for this postpartum and this is not currently something that is usually talked about in your postpartum 6 week check up, so moms are not made aware that this needs to be checked.
- Most moms that Danielle has seen in her career have some sort of pelvic floor dysfunction.
- Minor to severe incontinence
- Urinary incontinence – leaking from the bladder
Pelvic floor prolapse – when the organs start to drop down in its normal place in your lower belly and pushes against the walls of the vagina and in some cases comes out of the vagina.
- A symptom of prolapse is a bulging feeling when you go to the bathroom or feeling of pressure.
Diastasis-recti – When the connective tissue in your abdomen opens or tears more than 2 cm.
- Danielle recommends getting this checked by her or a PT.
- When checking for this you lie on your back with your knees up and feet under your knees. Cross your left hand over your body so that your hand is on your right shoulder. Sit your head up and bear down so your abs are contracting. Take your index and middle finger. Place it in the center of your abdomen just above your belly button. If you can get 2 fingers or more in that space you may have diastasis-recti.
- When gone untreated this condition can lead to hernia or prolapse issues
- Another reason to be careful in your workout choices pre and post partum is due to the relaxin hormone that is released in your body.
- This hormone is present in your body in the first trimester and lasts through nursing.
- The farther you get from postpartum the less it is, but relaxin is usually not gone from the body until after you are done nursing.
- This homrone relaxes the joints to help the hops expand and make room for the baby.
About Danielle’s classes:
- Danielle’s classes focus on exercises that are safe and effective for pre and post partum women.
- She focuses on each individual woman and her needs to make sure she is pushing herself enough, but not too far that she would injure something or worsen a pelvic floor dysfunction.
- Many of her exercises help to strengthen the pelvic floor. (Research has shown that most women don’t hold a kegal to the point of a contraction so it is not able to be an effective way to strengthen the pelvic floor. )
- Exercises work on the induction (pushing in) and Adduction (Pushing out)
- In her classes she uses the pelvicore ball, which looks like a small yoga ball, used to help strengthen pelvic floor while doing lunges, squats and other movements. (This ball can be ordered through Danielle for a wholesale price. Please see her email and respond to her by March 1st if you’d like to order the pelvicore ball.
- She works all planes of motion, not just the most common one which is front to back. She works these planes with controlled movements
- Class is 1hr (The schedule is on her website as well as in the email she sent after class on Monday)
- Proper posture to support shoulders and back is also incorporated in the class
A few exercises Danielle recommends for postpartum women:
Open up shoulders: Stand up against a wall and bring your head and shoulders back so that they are touching the wall.
Elbow Curl – Still against the wall bring your thumbs pointed down to your ears with your elbows pointing out. Bring your elbows together so that they touch and then bring them back out.
Bridge – Lie down on your back with your knees up and feet under your knees. Left your hips up and down slowly. You can do this with the pelicore ball in between your legs or a pillow.
Pelvic Tilt – Still on your back with your knees up put one hand on the small of your back and the other on your abdomen, pull the belly in towards the spine. Inhale when you release and exhale as you pull the belly in and flatten your back to the floor.
Steps: 1. Breathe 2. Squeeze 3. Draw in belly
A few exercises Danielle recommends NOT to do postpartum. NOTE: The postpartum period can last up to 24 months after delivery. The best way to know if you are ready is to be seen by a professional (Danielle or PT) who can help determine if your body is ready for more impact.
- Abdominal crunches
- Planking for extended period of time (more than 30 seconds)
- Twisting vigorously
- Anything with lots of impact (She recommends slowly adding impact back into your workout)
Danielle’s take on a few different types of workout classes:
Pilates – Good postpartum workout, just make sure your instructor knows you are postpartum
Barre Method – Also a good postpartum workout
Yoga – Her concern with yoga is the length at which you hold poses such as plank. This may be too much for the pelvic floor and abdominal wall.
Spinning classes – Some of the class is fine, but her concerns are the positioning of your body on the bike, your shoulders are rounded which can put pressure on pelvic floor. Her other concern is when you stand on the bike, this can put a lot of pressure on the pelvic floor as well.
This is the section of the recap where I will give you all of the info brought up during check-in time from all of our 0-12 month Mommy and Me classes so that you can have the most resources possible!!
- In some classes we talked about getting your baby to take a sippy or straw cup. The cup recommended by the Feeding littles OT is the Zoli cup. It is recommended because of the weighted straw which allows baby to still get water even when the cup is turned halfway upside down. Check out more about this cup at https://zoli-inc.com/products/bot From now until March 2nd you can get 20% off your zoli cup using the promo code: FEEDINGLITTLES20
Link to the feeding group, Feeding Littles, led by a dietician and occupational therapist.
- Recommended product by a mom: Skip hop activity center (It grows with your baby with 3 different stages of activities)
- The gym by loverly - https://loveverybaby.com/products/the-play-gym
For moms going back to work in the near future. Here is a great book recommended by a fellow mommy to help ease you into that transition: