And the Children of Israel were fruitful and multiplied . .
.
[We refer you to Wolner's first article on posture and
exercise, Parshas Vayishlach]
There is no experience in the world that can compare to the
moment when a nurse places your crying newborn in your arms
for the first time. The weeks after childbirth, though, can
be, and usually are, a nightmare. You're always tired. You're
always hungry. It's impossible to look nice, because even if
the baby doesn't start crying while you're putting on your
sheitel, none of your clothes fit anyway. The buttons
in your jacket feel like they are a mile apart. Your skirts
just won't go past your hips. Walking along the clothes alley
in a store is a disaster! And if you just happen to take a
detour and stroll along the children's corner, you have to
sit down on the nearest chair because it's impossible to keep
up with your children's needs and demands right now.
You can't fill up the kiddy pool today, because you just
don't have the strength. You can't bake cookies with them
either, because your feet are too tired to stand and there is
no way that you can clean up after them anyway. You'll settle
with a book or two or maybe listen to them sing and talk, but
more than that — and you're setting yourself up for a
day or two in bed.
This is normal for the first couple of weeks right after
childbirth. You are supposed to take it easy, if not to let
go completely for the next little while. However, if this is
going on for longer and longer and longer . . . then there
may be a problem. I am not addressing postpartum depression.
I mean when you feel okay, but feel that it is impossible to
snap back into your usual energetic self. You're having a
hard time snapping back into your clothes, too.
It's not a crucial problem, but it could be uncomfortable
until you manage to take control of your life once again. For
those who don't want to reach this point or situation, then
this article is for you.
If you want to be able to jump back into the person you
were before you became pregnant, then you need to start
thinking about this nine months earlier. Many people have
the mindset of: " I'm expecting! Yippee diddle doo! I can eat
whatever I want and no exercise for the next nine months.
Hurray!!"
It usually happens, that people who think this way will have
a tougher time bouncing back. No, you cannot starve yourself
when you are expecting and a good idea is to discuss your
diet with your nurse or doctor. However, exercise is a topic
that most pregnant women shy away from. Why is that? Because
you're carrying a child does that mean that you can no longer
stand straight? I hear you laughing because sometimes we feel
that we really cannot stand straight. Granted. But we can
make an effort. Otherwise, by the time you give birth, your
body will be so out of shape, not only will the delivery be
more difficult, but you will be left with no stamina or
energy. And with a new baby around, don't you want to have
the strength to enjoy her?
As we will begin with posture, then move on to a couple of
gentle stretches that should keep you supple and in shape
during your nine months and prepare you well for your
approaching due date and more importantly, the day after
that.
Like we discussed, posture is posture, and it doesn't matter
if you are ten or a hundred and ten. It stays the same when
you are pregnant, though be careful that you don't suck your
stomach in too much. We usually stick our stomachs way out
because that is just the easiest way to stand. Try to keep
your shoulders back, chest out, and back flat, not arched.
Focus more on keeping your spine in line than tucking your
stomach in. And you can't forget to stretch until you reach
the sky.
Like any exercise program, you should consult your doctor
before you begin.
It's fantastic to keep exercising when you are expecting.
Here are a couple of reasons why:
*It will give you a boost when you are feeling too tired to
move.
*It will improve circulation. It will help you pump the extra
blood more efficiently.
*It will make you feel better and decrease those mood
swings.
*It could prevent back pain.
*Most of us have problems sleeping through the night when we
are pregnant. Exercise helps you sleep better. Just don't
exercise too close to your bedtime.
*It will keep you feeling better and in control throughout
and help you lose your baby-weight later.
When we exercise, we can sometimes push ourselves over the
limit. Beside for being breathless and hot, no harm is
usually done from the over-exertion. However, when you are
pregnant, you have to remember that you are now responsible
for another human being and you must be careful. If your body
is telling you to slow down a bit or stop moving, listen to
it!
The basic guidelines are this:
In the first trimester: Keep doing the exercises that you
have been doing until now, though keep the jumping and
intensity down.
In the second trimester: Take it slower, but keep moving.
In the third trimester: Aside from walking and/or swimming,
do gentle stretching and relax.
Walking and swimming, with the okay from your doctor, are two
great ways of keeping in shape while you are expecting.
Swimming is especially good for those who feel too big to do
anything. The only time you will feel light is when you float
and kick in the water; besides, it will take the pressure off
your back.
For those who didn't exercise before, if your doctor says
it's okay, then begin by walking briskly ten or fifteen
minutes per day and work your way up to twenty to thirty
minutes.
STRETCHING DURING PREGNANCY
Gentle stretching is a great way to keep your body flexible
and strong without putting too much weight in the wrong
places.
Here are some stretches you can try at home:
A. Sit on the floor [rug or towel]. Spread your legs and lean
your chest forward until you feel a gentle pull. Hold for a
count of twenty.
B. Stand a foot away from a wall, facing it. Lean your
forearms on the wall, chest level. Bring one foot closer to
the wall and bend the knee. The back leg should remain
straight. Now feel the stretch in your hamstrings [back of
your foot]. Hold for twenty.
C. Hold unto the back of a sturdy chair. Stand up tall and
inhale. Now round your back, bending your head in slightly as
well. Exhale. Feel the stretch in your back. Hold and repeat
five times.
Whatever program you decide to stick to or begin, remember to
listen to your body, never overdo it and by all means, have
fun!!
***Two things to remember when you are exercising while
pregnant:
1. In the third trimester, don't exercise while lying flat on
your back. It can decrease blood flow to the uterus.
2. During the first trimester and on, make sure to always
remain cool while exercising. Wear cool clothing, don't work
out in an hot place and be sure to drink plenty of water.
