EDUCATIONAL RESOURCES

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The First 6 Weeks After Delivery »

The first six weeks after delivery is a key time for your body to begin recovering from pregnancy, labor, and delivery. Follow these recommendations for taking proper care of yourself during this important time.

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What is Diastasis Recti...And Do I Have It? »

You may have been shocked by the look of your belly after the birth of your baby. Beside loose skin, you are also looking at loose abdominal muscles. Your muscles had to stretch and loosen to accommodate your growing baby. Many women experience a separation of the "rectus abdominus" (your six-pack) called diastastic recti.

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Postpartum Depression Fact Sheet & Self Test »

Postpartum depression (PPD) is a real illness caused in biology, psychology, environment, and hormones. PPD is the most common complication of childbirth. PPD affects up to 20% of mothers anytime in the first year after delivery.

Postpartum Depression Self-Test:The Edinburgh Scale is well-known as a tool for new mothers to determine whether or they might have postpartum depression. Do you think you might have postpartum depression (PPD)? Take this simple test and use the scoring system indicated below. You should complete the test yourself. You are asked to check the answer that comes closest to how you have been feeling in the last 7 days.

In the last 7 days:

1. I have been able to laugh and see the funny side of things:

  1. As much as I always could
  2. Not quite so much now
  3. Definitely not so much now
  4. Not at all

2. I have looked forward with enjoyment to things:

  1. As much as I ever did
  2. Rather less than I used to
  3. Definitely less than I used to
  4. Hardly at all

*3. I have blamed...

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Exercise After Cesarean »

Fact: One in four babies born in the United States are born cesarean section. (That’s about 1 million deliveries per year!)

Cesarean birth is the birth of a baby through surgical incisions (cuts) made in the abdomen and uterus. There are multiple possible reasons for Cesarean including:

· Multiple Birth

· Failure to progress

· Concern for baby

· Problems with placenta

· Previous cesareans

After delivery, you can expect the hospital stay to be anywhere from 2-4 days. It takes a few weeks to heal abdomen. It’s not uncommon to feel:

· Mild cramping

· Bleeding or discharge for 4-6 weeks

· Bleeding with clots/cramps

· Pain at incision

To get more comfortable, do your best to walk soon after delivery, even if just across the room. The more often you do, the easier it will be. Some moms feel comfort if they splint the incision. Avoid leaning forward. Do your best to stand tall. You will want to learn to log roll so that you can get up with minimal discomfort.

A cesarean is major abdominal...

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Myths and Facts of Prenatal Fitness »

MYTH: You shouldn't workout during pregnancy if you were not previously engaged in an exercise program prior to becoming pregnant

  • ACSM states a healthy woman may continue with her regular exercise regimen or begin a new program during pregnancy.
  • If you have not exercised prior, start slow and build up gradually.
  • Consistency is most important.

FACT: Exercise may prevent gestational diabetes

  • Exercise has an insulin like effect on the muscles causing blood sugar levels to drop.
  • 3-5% of pregnant women will get Gestational Diabetes.
  • REGULAR exercise is one of the most important factors in prevention!
  • Small meals, include protein, reduce sugars.

MYTH: You should cut back exercise in the last trimester

  • You might cut down the intensity, but you should remain consistent.
  • It's important to continue at a similar RPE throughout the pregnancy.

MYTH: Pregnant women should not exercise more than three times per...

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