Dr. Jess Gingerich // #ICEPelvic // www.ptonice.com
In today's episode of the PT on ICE Daily Show, #ICEPelvic faculty member Jess Gingerich discusses considerations for postpartum exercise include the type of birth, birth trauma, sleep deprivation, and nutrition. It is important to take into account the impact of the birth on the postpartum exercise plan, especially if it was traumatic physically or emotionally. Respecting the individual's experience is crucial. Additionally, sleep deprivation and nutrition should be considered. If a mother is struggling to get proper nutrition due to the demands of caring for a newborn, adjustments may need to be made to the exercise plan. It is also important to consider specific goals when designing a postpartum exercise plan.
The episode highlights three recommended exercises to initiate postpartum impact: heel drops, alternating hops, and jump rope exercises. Heel drops involve going up onto your toes and dropping your heels down. Alternating hops are done by moving side to side and can be performed with or without a jump rope. Using a jump rope adds an extra challenge and requires coordination. The third exercise is small hops with both feet. These exercises are ideal for postpartum women who want to regain strength and fitness after giving birth. However, it is crucial to consider the type of birth, any birth trauma, sleep deprivation, and nutrition when starting these exercises. Monitoring for symptoms such as leakage, pressure, pain, and bleeding is also important during the progression into impact exercises. Breastfeeding moms should be advised to wear a supportive bra during exercise for added comfort.
Jess emphasizes the importance of utilizing progressive overload principles when starting with small impact movements and gradually increasing intensity. She stresses the significance of meeting the individual where they are and understanding that progressive overload is a natural part of the process. This means that as the individual progresses and adapts to the small impact movements, they should gradually increase the intensity of their exercises to continue challenging their pelvic floor muscles and promoting strength and function. Jess also highlights the importance of speaking positively about exercise and the pelvic floor, as it encourages individuals to stay active and avoid deconditioning. By incorporating progressive overload principles, individuals can safely and effectively strengthen their pelvic floor muscles while minimizing the risk of injury or negative symptoms.
Take a listen to learn how to better serve this population of patients & athletes.
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What's up everybody? We are back with another episode of the PT on Ice Daily Show. Before we jump in, let's chat about Jane for a moment as they are our sure sponsor and they make this thing possible. The team at Jane understands that payment processing can be complex, so they built in an integrated payment solution called Jane Payments to help make things as simple as possible so you can get paid. If you're looking for an easy way to navigate payments, here's what we recommend. Head over to jane.app slash payments, book a one-on-one demo with a member of Jane's support team. This can give you a better sense of how Jane Payments can integrate with your practice and you can browse through several other popular features that Jane Payments supports, like memberships with the option to automatically invoice and process your membership payments online. If