Awaken Chiro Presentation (PDF)
Awaken Chiro Presentation (PDF)
Section titled “Awaken Chiro Presentation (PDF)”📄 Download PDF: Awaken Chiro Presentation (PDF) · 18 pages · 1 tables extracted · 13 images extracted
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Section titled “Page 1”Pregnancy and Exercise Awaken Chiropractic Dr. Jill Cameron & Dr. Nicole Lederman Prenatal Chiropractic and Exercise
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Section titled “Page 2”Getting to Know Me & My Tribe Boy Mama
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Section titled “Page 3”Exercising Through my Pregnancies IMG_0655.mov
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Section titled “Page 4”Prenatal and Postpartum Movement Series
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Section titled “Page 5”Canadian Guidelines for Exercise and Pregnancy 2019 🠶 ALL women w/o contraindications to be physically active THROUGHOUT pregnancy 🠶 150 mins/wk of MODERATE intensity (50-70% of MHR) 🠶 3x/wk minimum to accumulate the recommended duration 🠶 Incorporate AEROBIC and RESISTANCE 🠶 Pelvic Floor Muscles are part of this too and not just kegels 🠶 May want to consult with a pelvic floor PT 🠶 Modify position if you feel unwell, light headed or dizzy while on your back
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Section titled “Page 6”Benefits of Exercise in Pregnancy 🠶 Reduce aches and pains 🠶 Reduces constipation and bloating 🠶 Reduces risk of G diabetes, preeclampsia, G hypertension by 40% 🠶 Reduces risk of birth interventions 🠶 Shortened labour 🠶 Maintain healthy weight 🠶 Aids in better sleep 🠶 Promotes healthy muscle tone, strength, and endurance 🠶 Exercise is NOT associated with fetal complications of miscarriage, stillbirth or preterm labour Great Resource : James Clapp Exercising Through your Pregnancy!
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Section titled “Page 7”Exercise: Is it safe for me? 🠶 Check in with your healthcare provider 🠶 Some things may prevent you from some or all exercise: 🠶 Some forms of lung/heart disease 🠶 Preeclampsia or high blood pressure 🠶 Cervical problems 🠶 Persistent bleeding during 2nd or 3rd trimester 🠶 Placental problems 🠶 Risks leading to preterm labour 🠶 Severe anemia
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Section titled “Page 8”Safety √√ Now what? 🠶 Aim to get some physical activity most days of the week 🠶 Exercise for beginners: 🠶 Walking 🠶 Swimming 🠶 Cycling (stationary bikes are great!) 🠶 Low impact aerobics (gentle on your joints) 🠶 Dancing (Salsa, Ballroom, etc…) 🠶 Strength training (let’s talk abdominals and breath holding) 🠶 Exercise for advanced: 🠶 You can keep at your current level as long as you feel good doing it
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Section titled “Page 9”Activities to Approach with Care 🠶 Laying flat on your back after 1st trimester 🠶 Scuba diving (risk of decompression sickness; try snorkelling instead) 🠶 Contact sports 🠶 Activities that pose high risk of falling 🠶 Activities that you may hit water at high force (water skiing, surfing) 🠶 Activities at high altitude 🠶 Activities in heated environment for prolong periods
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Section titled “Page 10”Listen to Your Body 🠶 Stop and call your healthcare provider if you experience: 🠶 Vaginal bleeding 🠶 Dizziness 🠶 Headache 🠶 Increased shortness of breath 🠶 Chest pain 🠶 Painful contractions that continue after rest 🠶 Fluid leaking from your vagina 🠶 Calf pain/swelling 🠶 Muscle weakness affecting balance
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Section titled “Page 11”How to Track Intensity 🠶 Number of Kicks 30 mins Post Exercising 🠶 Get Base Line: Track baby movements for 30 mins 1/day for 3 days. 🠶 Post Exercise Track baby movement for 30 mins. 🠶Get approximately close to baseline within the 30 minutes 🠶If it takes longer, intensity may have been too high for baby and modify next session.
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Section titled “Page 12”Let’s Get moving! The foundation is … Breath 🠶 Establishing a strong and balanced breathing pattern is key not only for exercise but for labor and birth too! 🠶 Abdominal or Belly Breathing should be the focus 🠶 Rise and fall of abdomen while chest remains quiet 🠶 Aim for a longer exhale 🠶 Inhale for 5s, exhale for 7-8s 🠶 Abdominal expansion should be felt 🠶 Use the hand check 🠶 Benefits 🠶 Increased O2 levels for you and baby 🠶 Stimulates Parasympathetic system (rest, digest and growth) 🠶 Works your pelvic floor
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Section titled “Page 13”Pregnancy, Posture and Exercise 🠶 Stretch: 🠶 Suboccipitals 🠶 Pecs 🠶 Hip Flexors 🠶 Hamstrings 🠶 Strengthen: 🠶 Mid and Lower Traps 🠶 Anterior/Posterior Core 🠶 Glutes
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Section titled “Page 14”Let’s Get Moving 🠶 Wall Angels 🠶 Air or Chair Squat - focus on Glute Squeeze 🠶 Sidewalk and Monster walk with resistance bands 🠶 Side/back step (lunge) 🠶 Y W T Ls 🠶 90/90 upper body 🠶 Bear Crawl 🠶 Quadruped Lift 🠶 Bridge with or without resistance band 🠶 Side Lying Clam Shells and Inner thighs
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Section titled “Page 15”Contraction Timer Workout 🠶 Contractions on average can range from 30-70s long 🠶 This exercise can increase both physical and mental stamina 🠶 Example one: Complete as many chair squats as possible for 45 s of work 45 s of rest for 5 rounds 🠶 Example two: Hold an ice cube in your hand for 30s , followed by rest for 30s for 3 rounds Time and rounds can vary based on individual preference
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Section titled “Page 16”Dr. Jill’s Favourite stretches/poses for pregnancy 🠶 Child’s pose with yoga ball 🠶 piriformis stretch on yoga ball 🠶 Cat/cow 🠶 Downward Dog 🠶 Chest Opener 🠶 Deep Squat, with or without partners assistance 🠶 Breath work with feet elevated 🠶 Seated Butterfly, with or without partners assistance 🠶 Spinning Babies 3 sisters (sifting, forward leaning, side lying release
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Section titled “Page 17”Resources To Check Out BIRTHFIT https://birthfit.com/ James Clapp - Exercising Through your Pregnancy Here
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Section titled “Page 18”Best Wishes for a Happy and Healthy Pregnancy and Birth Awaken Chiropractic Dr. Nicole Lederman BHKin, DC, FICPA & Dr. Jill Cameron Bsc DC www.awakenchirokw.com Dr.nicole @awakenchirokw.com [email protected]
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| Pregnancy and Exercise Awaken Chiropractic Dr. Jill Cameron & Dr. Nicole Lederman Prenatal Chiropractic and Exercise | |
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