Have a safe, healthy, and comfortable pregnancy.
Written by two physical therapists with over twenty years of combined experience helping women ease sore feet, aching backs, incessant peeing, and many other uncomfortable conditions, Your Best Pregnancy provides simple solutions and easy exercises to help women feel their best from head to toe. Through detailed photographs, illustrations, and down-to-earth advice that is both medically substantiated as well as easy to understand, you will learn how to:
- Treat the most uncomfortable symptoms during pregnancy, such as back and shoulder pain, bladder issues, night cramps, sciatica, swelling, and varicose veins.
- Maintain a healthy pregnancy, even while on bed rest.
- Correctly strengthen the pelvic floor and core to prevent diastasis recti.
- Nurse, lift, and care for a baby (or babies) using proper body mechanics to avoid strain and injury.
‘Your Best Pregnancy is fun, interesting, and supportive. It feels like sitting down with a knowledgeable and trusted friend to talk about all the challenging and usually-not-discussed issues of pregnancy. We keep a copy at our practice to offer advice to patients.’
óMARC LEVIN, MD, FAMILY PHYSICIAN, MATERNITY CARE COORDINATOR, INSTITUTE FOR FAMILY HEALTH
‘A must read if you’re pregnant or just had a baby and wonder why your body feels the way it does!… A perfect go-to book for every pregnant woman, whether it’s your first or fourth pregnancy.’
óSTACEY J. FUTTERMAN, PT, MPT, WCS, BCB-PMD, OWNER OF 5 POINT PHYSICAL THERAPY PLLC IN NEW YORK CITY
‘Your Best Pregnancy is like having two best friends on speed dial who just happen to also be physical therapists, and in Hoefs’ case, an experienced mom. They give new and professional mothers the scoop on all things health, with an approachable helping of medical knowledge and a touch of sass.’
óLESLIE GOLDMAN, MPH, WOMEN’S HEALTH WRITER, LESLIEGOLDMANWRITES.COM
Tabla de materias
Contents
Introduction
1 Ouch! What Is Happening to My Body? Help!
Back Pain
Lower Back Pain
Upper Back and Shoulder Pain
Bladder Issues
Carpal Tunnel Syndrome
Constipation
Heel and Bottom of Foot Pain (Plantar Fasciitis)
Lightheadedness
Lower Abdominal/Groin Pain (Round Ligament Pain)
Night Cramps
Pelvic Pain
Pubic Symphysis Pain/Symphysis Pubis Dysfunction
Sacroiliac Pain
Sciatica
Separated Abdominal Muscles (Diastasis Recti)
Shortness of Breath
Sleeping Pains
Swelling
Tailbone Pain (Coccyx Pain)
Varicose Veins
Additional Help from Acupuncture and Chinese Herbal Medicine
2 It’s Not Time to Put Your Gym Membership on Hold
3 Help for the Pelvic Floor
What’s a Kegel?
Pregnancy and the Pelvic Floor
How to Strengthen Your Pelvic Floor
4 Between the Sheets during Your Pregnancy
Orgasms Will Help My Pregnancy?
Pelvic Rest
5 Bed Rest: Survival Tips
Who Is on Bed Rest?
What Is Bed Rest?
Is Bed Rest Necessary?
The Emotional Toll
Let’s Get Physical
6 Planning for Labor and Delivery
Perineal Massage
Birthing Positions
Relaxing the Pelvic Floor during Delivery
Labor
7 Safe and Helpful Ways to Take Care of Your Newborn(s)
Lifting
Breastfeeding or Bottle Feeding
Carrying
For Moms Taking Care of Twins
When Carrying the Infant Carrier(s)
8 Taking Care of the Postpartum Mama
The Postpartum Check-Up
Pelvic Floor Strengthening
Work Those Abs
Posture in the Office
Sex? Now? Didn’t You See What I Just Pushed Out of There??
The Baby Came Out Already, Why Does My Pelvis Still Hurt?
Conclusion
Notes
Acknowledgments
Index
Sobre el autor
Denise Jagroo, DPT, MTC, WCS, treats pelvic, obstetric, and orthopedic dysfunctions at her practice in New York City. Jagroo lectures nationally and offers workshops on pregnancy, postpartum, and pelvic health.
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