Keeping fit during pregnancy is now known to be highly beneficial for the health of both mother and baby. However, many women remain at work during pregnancy so finding time for regular exercise can be difficult.
Stretching & Pregnancy, by bestselling fitness author and practitioner Kit Laughlin, and featuring senior teacher Jennifer Cristaudo, will show you how to gently develop and maintain your fitness at home. It also provides breathing and relaxation exercises as well as a healthy eating plan.
Illustrated throughout with step-by-step photographs and filled with valuable information, Stretching & Pregnancy includes:
- 25 prenatal stretching exercises, which can be done easily at home. These gentle exercises will help you towards an easier childbirth as they loosen hips, relax lower back muscles and contribute generally to your wellbeing. All you need is floor space, a chair and a few minutes, two or three times a week.
- Effective, easy-to-learn breathing and relaxation techniques, which Kit Laughlin has taught to thousands of women with great results.
- Pelvic floor exercises, which have many benefits before and after childbirth. Also included are trunk- and abdominal-strengthening exercises to help maintain your posture, alleviate post-partum lower back pain and regain your figure as quickly as possible after the birth.
- The ‘sensible eating’ plan. Using this approach will maximise nutrition for you and your baby, and minimise unwanted body weight. Healthy cooking tips are included, too.
JENNIFER CRISTAUDO is a senior teacher of the Posture & Flexibility program in Canberra. She has been teaching the system in this book for more than twenty-five years. Jennifer is the mother of two children.
KIT LAUGHLIN studied oriental medicine during a five year stay in Japan, and was the Japanese Ambassador's personal shiatsu practitioner. He was awarded a Master of Letters degree by the Science Faculty of the Australian National University in 1992. He was granted an Australian Post-Graduate Research Award for Ph.D. research in 1993. Back pain was the main case study.
He established Posture & Flexibility, now Stretch Therapy, as a modality over the same period. The system presented in this book has been trialled, tested, and refined at the University for over 25 years, and has been taught to tens of thousands of students of all ages, with proven results.
He presents workshops internationally on these subjects.
|Publisher:||Kit Laughlin & Associates|
|Product dimensions:||7.00(w) x 10.00(h) x 0.34(d)|
Table of ContentsPreface 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
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
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