Exercise during and following pregnancy may seem like a foreign concept to you, but it is an essential item on any active woman’s to-do list. During pregnancy, you may remain active with a doctor’s consent; however, strenuous postnatal exercise is not recommended for 6 weeks following the birth. Even though your regular cardiovascular and strength routine will have to wait, there are gentle exercises you can do immediately following the birth.

Following are 6 exercises for prenatal and postnatal women. These exercises are recommended for women with no known contraindications, and should be followed according to your own body cues.

1. The Kegel- both pre and post natal

Muscles- Pelvic Floor
Lying on the floor with your feet out in front of you and your knees bent, just relax and let your body weight sink into the ground. Imagine you are urinating, and then stop the flow of urine. Simply engage in a small contraction of the sphincter, and then a relaxation. You can do this exercise as a progression- start lightly, build your way up, hold, then slowly release. You may do this sitting up in a chair, or in any position that is comfortable. Build your way up to 2 sets of 30 each day.

2. The Bridge- pre natal

Muscles- Gluteus Maximus
Lying on the floor with your feet in front of you hip distance, and your knees bent, squeeze your buttocks and slowly raise your hips up off the floor. You may keep your arms down by your sides. Keep your belly pointed toward the ceiling, not dropping to your side. Hold on top for 5-10 seconds, then release back down to the floor. 2 sets of 15

3. The Cat Stretch- pre natal

Muscles- Up: strengthens abdominals, Down: stretches lower back
On all fours, take your hands under your shoulders and your knees hip width apart. Start with a neutral spine, keeping your head in line with your spine. Slowly roll your spine up toward the ceiling like a cat stretching. Think of pulling your abdomen in toward your spine. Slowly release down past your starting point and gently arch your back. 2 sets of 15

4. Ball Crunches- pre natal

Muscles- Abdominals
With an exercise ball propped against a wall, lean back on your ball until your buttocks are about 6 inches from the floor. Feet are on the floor in front of you about hip width apart. With your hands across your chest, and your chin tucked, slowly curl up, imagining your abdomen curling forward into a C shape. Exhale as you roll forward, inhale as you roll back slowly. You do not need to curl up very far. 2 sets of 15

5. Pelvic Tilt- post natal

Muscles- Abdominals
With your back flat against the floor and your knees bent, take your legs hip width apart and drop your arms by your sides. Take a deep breath in, and as you exhale, slowly roll your pelvis towards your shoulders, pressing your back deeper into the floor. Do not lift your hips up off the floor. Stabilize your abdominals as best as you can. Build up to 2 sets of 20

6. Belly Button to Floor- post natal

Muscles- Abdominals
With your back flat against the floor and your knees bent, take your legs hip width apart and drop your arms by your sides. Take a deep breath in, and as you exhale, think about drawing your belly button down to the floor. Relax, and then repeat. As you are doing this exercise, think about the belly flattening and compressing. You belly button should be pulling itself right down against your spine. 2 sets of 20

Nicole Palacios BSc, has been an integral part of the fitness industry for the past 11 years, working first as a group fitness instructor, and more recently as a personal trainer. She is certified through ACE and the BCRPA as a personal trainer, and is also a supervisor of fitness leaders. Her passions include fitness writing, weight training, and helping her clients pursue their fitness dreams.

Check out her website at http://www.perfectfit.ws, or contact by email at Nicole@perfectfit.ws

Many women who are experiencing unpleasant perimenopause or menopause symptoms are considering alternative treatments based on natural hormones as a means of alleviating them. Conventional hormone replacement therapy is generally regarded as a very reliable and effective treatment for a wide range of perimenopause or menopause symptoms, including hot flashes, night sweats, vaginal dryness, fatigue, a decline in libido, mood swings, depression and memory lapses. However, the issue of whether or not it may increase the risk of breast cancer and other serious health problems such as blood clots remains controversial. Many women are seeking treatments based on natural hormones as an alternative, believing them to be free from the same potential health risks. It’s very important to understand that any kind of medical treatment, whether naturally derived or not, carries with it the risk of side effects, harmful interactions and allergic reactions. It’s very wise to discuss your symptoms and your concerns with your doctor, and get individual, professional advice on the treatment options which are most suitable for you.

Treatments for menopause symptoms derived from natural hormones.

There are a number of types of natural plant based treatments for perimenopause symptoms. Perhaps the most widely used are made from plants rich in natural phytoestrogens, sometimes known as isoflavones, which are chemically very similar to the natural estrogen produced by the ovaries. The effectiveness of these types of treatments relies on the assumption that phytoestrogens have the same effect in the body as the body’s own natural hormones. High levels of phytoestrogens are found in food products made from soy, and herbs such as dong quai, licorice root and black cohosh.

Some doctors believe that declining levels of progesterone have a more significant role in causing menopause symptoms than is conventionally believed. Natural treatments which are designed to restore progesterone levels most commonly take the form of a topically applied cream made from an extract of Mexican wild yam, which contains a substance similar to human progesterone. Natural progesterone treatments may also involve taking supplements of extracts from herbs such as chaste tree berry.

Lynn Donn is the webmaster for http://www.menopause-symptoms-perimenopause.com Her website includes helpful articles on perimenopause and menopause symptoms including hot flashes and night sweats. Site offers suggestions on how to ease symptoms of menopause and perimenopause naturally using black cohosh, soy and natural progesterone cream etc.

Vulvar vestibulitis is a condition that causes redness and pain of the vestibule. The vestibule is the smooth skin next to the opening of the vagina. This can cause vaginal pain and burning. Vulvar vestibulitis is an inflammation of the skin in this area and the mucous that secretes from the glands found in the skin. The mucous secreting glands are called the lesser vestibular glands. Vulvar vestibulitis may include the area around the opening of the vagina but is most commonly seen in the lower part. This area may burn or may be very sensitive.

Vulvar vestibulitis occurs in women of all ages and backgrounds. It can occur in women who are sexually active and also in women who have never been sexually involved. Many women with this problem have suffered physically and emotionally for months or years. These same women have also seen a number of physicians and have tried several unsuccessful treatments in search for relief from chronic vulvar vestibulitis.

What are the symptoms of vulvar vestibulitis?

The exact cause of vulvar vestibulits is basically unknown. The role of tense and chronic muscle tension may be one factor. Other causes of vulvar vestibulitis are problems such as chronic urinary tract infections or yeast infections, changes in the pH of the vagina, or even chronic use of chemicals or irritants such as lubricants or spermicide (during sex), soaps and detergent.

Many cases of vulvar vestibulits have been cured by resolving the chronic muscle tension found in the pelvic floor muscles. It is good to get these examined by a trained physical therapist that can identify these muscles.

What is the cause of vestibulitis?

The exact cause of vulvar vestibulits is basically unknown. The role of tense and chronic muscle tension may be one key factor behind vulvar vestibulitis. Other causes are problems such as chronic urinary tract infections or yeast infections, changes in the pH of the vagina, or even chronic use of chemicals or irritants such as lubricants or spermicide (during sex), soaps and detergent.

Many cases of vulvar vestibulits have been cured by resolving the chronic muscle tension found in the pelvic floor muscles. It is good to get these examined by a trained physical therapist that can identify these muscles.

Beat Vulvar Vestibulitis now with The Pelvic Pain Solution

Written by D.Herren