WHAT MAKES LABOR PAINFUL?

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Baby properly positoned
How come some women seem to have much more pain and a difficult time during labor than other women ?
Is it that their pain threshold is not as high? That their just not able to labor as well as other women?
Women often blame themselves when they have a hard time or need help during their labor. But quite often there may be a physical reason why all does not go as smoothly as planned.
YOU’RE BABY MAY NOT BE PROPERLY POSITIONED:
What is the best position for baby to be in for birth? Ideally baby will be head down, with the back of his head slightly towards the front of your tummy. (anterior position), your labor is likely to be shorter and easier.

In an anterior position, your baby fits snugly into the curve of your pelvis. During labor, your baby will curl his back over, and tuck his chin into his chest. Your labor and birth should progress easily if your baby is in this position, because:
• The top of your baby’s head puts rounded, even pressure on the neck of your uterus (cervix) during contractions. This helps your cervix to widen and your body to produce the hormones you need for labor.
• During the pushing stage, your baby moves through your pelvis at an angle, so that the smallest area of his head comes first. Try putting on a tight polo neck without tucking in your chin and you’ll understand how this works!
• When your baby gets to the bottom of your pelvis, he turns his head slightly, so that the widest part of his head is in the widest part of your pelvis. The back of his head can then slip underneath your pubic bone. As he is born, his face sweeps across the area between your vagina and back passage (perineum).
What’s a posterior position?
A posterior position is where your baby has his head down, but the back of his head is against your spine.

Most back-to-back babies are born vaginally. But this position can make labor more difficult and longer for you, particularly if your baby’s chin is pushed up, rather than tucked in:
• You may have backache, as your baby’s skull is pushing against your spine.
• Your waters may break in early labor.
• Your labor may be long and slow, with bouts of contractions starting and stopping.
• You may feel like pushing before your cervix is fully dilated.

Most posterior babies rotate to an anterior position during labor, with the right support. When your baby gets to the bottom of your pelvis, he’ll need to turn through almost 180 degrees (halfway round a circle) to get into the best position.

This can take quite a while, or your baby may decide he’s not going to turn at all, which means that he will be born with his face looking up at you as he emerges. He may need forceps or ventouse to help him out.

Why are some babies posterior?
Many babies are posterior due to The Bucket Seat Syndrome. So named because of our lifestyle.
When you relax on a comfortable armchair watching TV, drive in your car, or work at a computer for hours, your pelvis is tipped backwards. This encourages the back of your baby’s head and his spine (the heaviest part of him) to swing round to the back. In this position, he’ll end up lying against your spine.
How to make sure your baby is positioned correctly?

Keep your bump forward as much as possible. Put a cushion behind you while driving. Sit on your exercise ball while watching tv. Do some gardening or a good jigsaw.

Take part in a Pregnancy YOGA class where we concentrate on positions that help baby to be properly positioned.

 

YOGA & THE BREATH

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Everyone is into fitness these days. Everyone is trying to get fitter, leaner and faster. The question is what sport suits you. And for that matter, is Yoga even a sport ?
There is a huge variety of fitness activities available now. You can join a running group, go to a gym, get yourself a personal trainer and so on. The two main times of the year that people tend to join something new are September & January. September because the winter is arriving fast and you cant face just sitting at home staring at the box and January because as tradition would have it , is a beginning of a whole new you.
So should you buy yourself a new pair of runners or a new Yoga mat? As a yoga instructor for over ten years I’m going to tell you of course its Yoga!
So let’s talk about why Yoga. We have all head the benefits of yoga. That it relaxes you and helps you to distress. What people often don’t know, and are very surprised when they go to a class, is how physical yoga is. Yoga is a weight bearing exercise. The weight your bearing is your own weight, and gravity! This is surprisingly tough. You might look like you are doing nothing in class but you are feeling every muscle begin to quiver as you hold that pose. To help you hold that pose we focus on the breath. By bringing our attention to the breath we focus on areas that might be stiff or painful. This helps to alleviate the discomfort.
Generally most of us do not breath correctly. We only half breath. That means we only breath in as far as your ribs. We do not use our abdominal muscles therefore we do not breath fully. Symptoms of shallow breathing are: Anxiety disorders, Hyperventilation, Stress and Panic Attacks. If you suffer from any of these disorders please learn to breath properly. Use your abdominal muscles to breath:
Three Easy Steps
1. Breathe in and out through your nose.
Watch and feel how your body breathes. If you are alone you can close your eyes, but you can also do this with your eyes open. Take a few breaths in and out here as you bring your awareness more inward rather than on what is happening around you.
2. Inhale, relax your belly and let it puff out.
Now put your attention on your belly – surrounding the navel area. On your inhale let your belly relax. Try to sense the muscles deep within – closer to the spine and surrounding the organs. Allow all the muscles around your belly to relax. This is not the time to suck in your stomach (in fact that is never a good idea). If you let those muscles relax, the belly will puff out. That is good. It means your diaphragm is working!
3. Exhale, allow your belly to draw back in.
As you exhale the diaphragm recedes back up into the ribcage and the organs return to their original position. You can gently contract your abs on your exhale to exaggerate that action. Key word there is GENTLY. This is not an abdominal crunch.Abdominal Breathing

Classes for this week:

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In The Park Hotel:

Gentle Monday Morning 10.30 – 11.30am

Continuous Beginners Tuesday 7 – 8pm

Intermediate Tuesday 8 – 9pm

In Bioactive Gym

Iron Yoga Friday 7 – 8pm

All welcome :)

 

Classes for this week :)

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In the Park Hotel:

Monday:  Gentle Yoga 10.30 – 11.30am

Tuesday:  Continuous Beginners 7 – 8pm

Intermediate               8 – 9pm

In Bioactive Gym:

Friday:  Iron Yoga                         7 – 8pm

All Welcome only e10 pay as you go.

Classes for this week :

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In The Park Hotel:

Gentle Yoga on this morning 10.30 – 11.30am

Tuesday:  Continuous Beginners 7 – 8pm

Intermediate               8 – 9pm

In Bioactive Gym:

Friday:        Iron Yoga                   7 – 8pm

All Welcome :)

Iron Yoga on tonigh

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Iron Yoga is on tonight in Bioactive Gym 7-9pm.

All Welcome :)

WHAT IS IRON YOGA?

Iron Yoga is a challenging, intense full body workout utilizing dumbbells for upper body weight training exercises, while performing a series of power yoga poses for the core and lower body strength.

Iron Yoga will help you to burn more calories, build greater strength, lose weight and meet your fitness and race goals. 

Classes this week:

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Monday morning in the Park Hotel

Gentle 10.30 – 11.30am

Tuesday in the Park Hotel

Continuous Beginners 7 – 8pm

Intermediate 8 -9pm

Friday in Bioactive Gym

Iron Yoga 7 – 8pm

All Welcome :)

Iron Yoga on Tonight

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pic 2

Iron Yoga on tonight in Bioactive Gym 7 – 8pm.

All welcome :)

Do you need to Detox from FaceBook ?

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Facebook was originally set up for friends to keep in contact with each other. But as is our human nature we wanted more and more. More ‘Likes’ , more shares, more friends.
I can probably count my real friends on one hand. As a teenager you could probably count most of your class as close friends. When you leave school surely over time you will end up keeping in contact with two or three of them. You might make another good friend while at work. Then when you get married and have a family your world often shrinks down to your nuclear family. You end up too tired, too busy to keep up with everybody else.
So facebook seems like the perfect solution to keep in contact with everyone. Right ?
So then why when you log on do you feel so many negative emotions. Do the deadly sins of emotions such as envy and jealousy arise as you look at your ex-school friends third holiday abroad they year. Do you end up feeling inadequate as a parent because everyone else’s children seem to have so much more and go to so many parties, holidays, days out !
Do you feel guilty as a stay at home parent, so can’t afford to send your kids to every summer camp going. Do you feel guilty as a working parent that you can’t take your kids to the beach every day.
Is everyone looking thinner, sunnier, shiner than you ? Then it’s time to detox from Facebook.
Why detox from Facebook?
Firstly to live in the present. It is very hard to live in the present when your constantly checking out how fantastic everyone else seems to be doing. You need to content with ‘your’ life. It doesn’t matter if your working or at home. If you go abroad for the summer of if you camp out in the garden. YOU are doing the best that you can for your family. That is what counts. Not what you think you should be doing!
Face book is BOASTbook. We are so dependent on getting praise from others that every little thing has to go straight on fb. Childs first step? Recorded and put up. Hubby bought you flowers for valentines “I have the best hubby in the world, Love you baaaaaaby”. Eating a nice meal….pic of meal! The more ‘likes’ you get the more validated you are in your belief that yes my hubby is great, yes my meal is nice and so on.
What happens if you get no ‘likes’? Oh God my meal must look like crap. I must look fat in that dress. How dare they not like my cute child’s fist sneeze. Don’t you see you are relying on other people to validate your own feelings. You should own your own feeling regardless of how others view them.
Facebook is not reality. Everyone has their own struggles. Those lovely friends family holiday posts. The kids are in childcare for most of the week as both parents work. The parent sitting on the beach while kids pay in the sand. Because one parent is at home there is no money for summer camp. The pic of the flowers that hubby sent for valentines. Hubby constantly tells her she’s fat and useless. Maybe not true but the fact is WE DON’T KNOW. So take every happy pic with a giant pinch of salt.
Life ebbs and flows and so do friends. Not everyone is meant to stay in your life. You meet people for a reason and eventually they may leave. You are not the same person you were twenty years ago. In fact you are not the same person you were seven years ago. Every cell in your body changes every seven years (bones being the longest to change). Did something stupid or embarrassing ten years ago ? Doesn’t matter you are not the same person. Forgive that younger you and live in your present. We are meant to move forward. Keeping links to the past often ties you to the past. Cut those ties and set yourself free for the future.
How to detox ?
You can ‘hide’ friends so you don’t have to see their timeline. Or you can delete them. Yes, I said Delete. Trust me you will not vanish into a dark hole. True friends will have your mobile number and if anyone need to contact you they can easily private message you even if you are not imaginary friends.
Iv a fb account mainly for my work. I had nearly 300 ‘friends’ but went down to 25 of close friends and family. Mainly for ease of contact when arranging to meet up with the kids. Do I feel friendless ? No I have the same amount of friends as I had before I deleted. I no longer have the automatic response of sharing whenever one of my kids does anything. I now just watch them and be there with them…not them and 300 ‘friends’.
So set yourself free and believe that you are good enough and doing enough when you have your family’s love. No ‘like’ needed 😉

Class for this week

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Monday Morning’s Gentle Yoga is on the earlier time of 9.15 – 10.15 due to summer camp on in Leisure Centre in Park Hotel.

Tuesday in Park Hotel

Continuous Beginners 7 – 8pm

Intermediate 8 – 9pm

Friday in Bioactive Gym

Iron Yoga 7 – 8pm

All Welcome :)