Stretching & Pregnancy

Stretching & Pregnancy

Paperback

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Product Details

ISBN-13: 9781877020124
Publisher: Kit Laughlin & Associates
Publication date: 11/24/2016
Pages: 160
Product dimensions: 7.00(w) x 10.00(h) x 0.34(d)

Table of Contents

Preface 1
What this book is about 1 How this book is set out 1 How to use this book 3 General cautions 5 Specific cautions 5 Preface to the 2nd Edition 8
Introduction 9
Pregnancy and P&F 9 How P&F began 10 Some features of P&F 10 Introducing Jennifer 14 Jennifer writes 15
Chapter 1 Prenatal Exercises 24
Strengthening movements 24 1. To begin, ankle stretches 24 To increase the stretch effect in the calf muscle 26 To increase the stretch effect in the ankle 26 2. Squats with support 28 3. Wide-angle parallel squats with support 30 4. The imaginary chair 32 How to pick things up from the floor 34 Flexibility exercises 36 5. Chair forwards bend, with and without support 36 6. Chair side bend 38 Standing version 40 7. Chair upright rotation 42 8. Gentle floor rotation 44 Showing the pelvic tilt on a chair 46 9. Chair piriformis 48 10. Floor kneeling forwards and backwards bend ('angry cat' pose) 50 11. Floor relaxed lunge 52 12. Wall and floor piriformis 54 13. Back roundout (diamond pose); floor version 56 Chair version 58 Standing pelvic tilt 60 14. Standing front leg 62 15. Floor-supported front thigh 64 16. Standing supported forwards bend 66 17. Standing supported forwards bend with rotation 68 18. Floor relaxed bent knees forwards bend 70 19. Wall seated knees apart plus forwards bend 72
iii
Contractions in this exercise 74 20. Chair 'sumo' rotation 76 21. Knees apart folded leg forwards bend 78 22. Floor extended-leg piriformis 80 23. Wall face-up bent legs apart 82 24. Wall face-up straight legs apart 84 25. Floor legs apart 86
Chapter 2 Relaxation 89
Why relaxation? 89 How to use the relaxation techniques 90 The relaxation script 92 Recommended birth positions 97
Chapter 3 Postnatal Exercises 101
Pelvic-floor and abdominal strengthening 101 26. Lying pelvic tilt 102 27. Standing lower abdominal pull back 104 28. Lying 'crunches' (general abdominal) 106 29. Lying bent leg rotations 108
Additional and stronger stretches 110 30. Middle and upper back 110 31. Hip flexors 112 25. Floor legs apart (revisited) 114 32. Legs apart forwards bend 116
Chapter 4 Sensible Eating 119
Some basic concepts 119 Taking a new look at food 120 Some suggestions for meals of the day 124 Reasons for recommendations 125 Reasons for minimising or excluding 131 The basis of the sensible eating plan 135
Putting It All Together 143
Exercises 143 Nutrition 143
Acknowledgments 144 References and Reading List 146 Contact Details 148 Index of Major Subjects 149 Photo Index

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