Wednesday, May 25, 2011
Dr. Christine Anderson, Hollywood based Pediatric-Chiropractor, is an advocate and practitioner of exercise during pregnancy. She did pre-natal Yoga during her three pregnancies and continues to teach a weekly class on that discipline for expectant mothers seeking to stay prepare for labor and delivery. For over 20 years Dr. Anderson has been successfully treating pregnant women with chiropractics and homeopathic remedies, which generally leads to looking after the offspring as well.
Below is an article,
Exercise and Pregnancy, from Dr. Anderson's extensive archives of writing about health issues. Her redesigned website, at www.kidchiropractic.com, has a number of informative sections with vital health information on diet, exercise, vaccinations, chiropractic care and much more. Here is the article in total, followed by the Kid Chiropractic Mission Statement.
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Women who exercise during pregnancy enjoy many benefits. They have more energy, less mood swings, better stress management and more restful sleep than sedentary pregnant women. James F. Clapp III, professor of reproductive biology at Case Western Reserve University in Cleveland, Ohio, concluded from many studies that "moderate exercise during pregnancy leads to better weight regulation and fewer backaches and other discomforts." He also found that women who exercised during pregnancy had shorter, easier labors (decreased by an average of 2 hours), less medical interventions (24% less cesareans and 14% reduced use of forceps), and a faster recovery. The babies' Apgar scores (a predictor of baby's health and survival) were generally higher in the exercising mothers.
In 1996, Clapp wrote in the Journal of Pediatrics that pregnant women who exercise gain 21% less weight and have babies who are leaner and have less percentage of fat, albeit, larger and healthier than the babies of sedentary mothers. They also tend to be smarter! Clapp also noted that 80% of the exercising women gave birth on or before their due date; there was also less of a need for interventions such as induced labor or epidurals in these women.
Expectant mothers needn't worry that exercising will hurt their baby. Clapp found that exercise doesn't cause an increase in spontaneous abortion, premature birth, or birth defects. There is nothing to prove that a slight increase in body temperature causes problems. Physically fit women actually have a lower core temperature and a better ability to regulate body temperature.
Although most pregnant women can and should exercise, it is necessary to discuss with your health care practitioner any limitations you might have. Women who have cardio-vascular disease, high blood pressure, vaginal bleeding, thyroid disease, fetal complications, diabetes, anemia, sickle cell anemia, twins or abnormal presentation of fetus, or who are underweight should exercise only under careful supervision of their health care provider.
Women who habitually exercise can continue with their pre-pregnancy routine, with some modifications to allow for the physiological changes, which occur during pregnancy. Pregnant women should decrease the intensity and duration of their workouts as lung capacity decreases and respiration rate increases, which can make you breathless. Too strenuous exercise may cause you to become lightheaded, shifting blood away from the uterus. Studies have concluded that the fetal heart rate is not affected when the maternal heart rate is kept under 140 to 150 beats per minute. Metabolism increases with pregnancy and exercise causes a further increase, which can lead to low blood sugar, if too vigorous.
The musculoskeletal system undergoes extensive changes as a result of circulating hormones. Estrogen relaxes the joint capsules, allowing for more movement of the joints, including the sacroiliac joints of the pelvis. This "relaxation" of the joints is important to facilitate childbirth by opening up the pelvic outlet. Excess joint motion, however, can lead to sprains and strains.
There are also biomechanical stressors which are placed on the spine and pelvis. As the baby grows, the center of gravity shifts and the low back curve increases. A spinal evaluation by a chiropractor Board Certified in Chiropractic Pediatrics and Pregnancy (DICCP) is important to ensure that there are no misalignments, or subluxations. Gentle correction of any detected subluxations will help prevent sprains and strains from occurring and help relieve low back and leg pain which may keep you from exercising.
It is best for women who are not active and are thinking of getting pregnant to begin an exercise prior to conception. It's never too late, however, even if the baby's already on the way. Walking is one of the best exercises around! The only equipment you need is a supportive bra, a pair of walking shoes, and some fresh air! Start off with an easy pace and gradually walk faster and farther daily, as you build up stamina.
Pregnant women may also safely exercise using stationary bicycles, swimming, water aerobics, yoga and low impact aerobic classes specifically designed for pregnant women. Prenatal aerobic and yoga classes are wonderful because you are able to interact with other mothers to be who are going through all the same processes you are- emotionally and physically. It's hard to get empathy from the buff teenager next to you at a power step class! Prenatal exercise videotapes can also be used if you're unable to get to a gym or in inclimate weather.
Whenever exercising:
* Drink lots of water before, during, and after exercise.
* Warm up for at least 5 to 10 minutes.
* Make sure you can talk easily; to make sure you're not working out too hard.
* Keep your heart rate below 140 bpm.
* Listen to your body. Slow down if you are feeling tired rather than energized.
* Exercise regularly, at least 3 days per week for 20 minutes per session.
* Stop exercising immediately if you feel dizzy, short of breath, your heart rate goes up too high, you experience numbness, tingling, bleeding, abdominal pain, or any other pain.
* Rise slowly from the ground to allow your blood pressure to accommodate.
* Cool down afterwards for 5-10 minutes.
The American College of Obstetrics and Gynecology (ACOG) recommends that women do not lay on their backs after the first trimester. This is because the weight of the baby may depress the Vena Cava (a major blood vessel) and decrease the circulation to the baby. Other experts say that exercise may be done on the back if it is not prolonged (2 to 3 minutes). Supine exercises may also be done on a 30-degree slant board; gravity causes the baby to come out of the pelvis and pressure is therefore taken off the Vena Cava. If you are exercising on your back and experience shortness of breath, nausea, tingling, numbness, or any other discomfort, immediately roll onto your left side.
The following are some of the most important exercises to do during pregnancy:
Pelvic Rock (or "Cat Pose"): Get down on the floor on all fours. Round the back up like a cat. Hold briefly. Return the back to a flat position. Repeat 10-15 times.
Kegel Squeeze: Kegel exercises help tone the pelvic floor, prevent formation of hemorrhoids, prevent incontinence (urinating when you laugh or cough), and keep the muscles from tearing during childbirth. Kegels are performed by squeezing and releasing the pelvic floor muscles. The best way to know if you are using the correct muscles is to urinate on the toilet and stop the flow of urine in midstream. That is the action which isolates the Kegel muscles. Kegels should be done everyday, for at least 3 minutes.
Upper Body Strengthening: Upper body strength will be needed after the birth to hold, breast feed, and carry the baby. Pushups on your knees or upright, against the wall can be done as well as exercises with rubber tubing.
Lower Body Strengthening: Lower body strength will be needed during the pushing stage of delivery and after the birth for bending correctly, so that you don't strain your back. Quadriceps muscles can be strengthened by doing modified squats, holding onto a bar. Stand, feet under hips, toes facing the bar, holding on. Lower your body, holding your stomach in, as if sitting in a chair. Come up to standing. Repeat 10-15 times. Hold the squat for 3 minutes.
Abdominal Strengthening: Strong transverse abdominal muscles help support the lower back and prevent it from straining; they are needed during the pushing stage of labor. Sit cross legged and breathe in, expanding your belly. On the exhale, squeeze your navel towards your spine and hold for a moment before inhaling.
Stretching: Gentle stretching keeps your muscles loose and limber, keeps you agile, and helps with pushing during delivery. Always hold stretches for a count of 10 and use your breath to relax the muscle. Never bounce or force a stretch.
All pregnant women should avoid any contact sports, scuba diving, horsebackriding, skydiving, and any exercise which requires bouncy movements, deep flexion and extension or rapid changes in direction; no matter what their fitness level. Gymnastics, high impact aerobics, weight lifting, snow and water-skiing, soccer, and long-distance running are also not recommended.
Finally, don't forget about relaxation and breathing! Time should be taken at the end of any exercise routine to relax and breath deeply. It will be important during delivery to let your body relax, so that the labor can progress and birthing can be facilitated. Put on some relaxing music, lay down, breathe, and visualize a wonderful birth!
Dr. Christine Anderson's Kid Chiropractic Mission Statement
We at Kid Chiropractic Family Wellness Center are committed to serving the TRUE health care needs of as many people as possible.
We acknowledge the devastating effects of the vertebral subluxation on human health and therefore recognize that the spines of all children need to be checked soon after birth, so they may grow up healthy.
We will go to extraordinary lengths to educate our communities about the benefits of chiropractic in restoring and maintaining the health of every man, woman, and child, safely and without harm.
We will use every means possible to educate them, that wellness is the right of every individual and that their bodies have an innate power to heal themselves; that drugs interfere with this power and weaken the mind, body, and spirit.
Our mission is to serve as many people as possible, especially pregnant women and children, with the highest quality chiropractic care so that these individuals may realize their FULL HUMAN POTENTIAL.
We encourage our patients to help us by participating in this most important and noble mission.
About Dr. Christine Anderson:
Christine Anderson, a Doctor of Chiropractic, has been practicing in Hollywood since graduating Summa Cum Laude from Cleveland Chiropractic College (CCC-LA)in Los Angeles in 1989. As an intern, Dr. Anderson was on the faculty at CCC-LA and also assisted the head of the radiology department in the clinic. Dr. Anderson completed a 3 year post graduate program which gives her diplomate status and Board Certification in Chiropractic Pediatrics and Pregnancy (DICCP).
She received her Diploma in Homeopathy (DiHom) from the British Institute of Homeopathy in 1996 and completed Craniosacral Therapy I and II training from Upledger Institute in 2002. Dr. Anderson has lectured and presented papers at the yearly ICA Council on Pediatrics Conferences and at the 2002 Rome Symposium. Dr. Anderson has contributed articles on various health issues for local newspapers and magazines, as well as chiropractic publications.
She was consulted for the book, I Got Pregnant, You Can,Too, by Katie Boland. She developed the pre/post natal exercise program at the Hollywood YMCA, continues to teach classes there, and has produced the 90 minute DVD Dr. Christine Anderson`s Dynamic Prenatal Yoga. She also does community outreach, talking to parents and kids about health issues. "Dr. Chris" is also very involved in bringing up her children Toxil, Anzac, and Seven along with her husband, Tony.
For media interviews contact Promotion in Motion at 323-461-3921 or
brad@promotioninmotion.net