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Martin - Not Just Kegels: The Exhausted Mamas Guide to Pregnancy & Postnatal Wellness

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Book:
Not Just Kegels: The Exhausted Mamas Guide to Pregnancy & Postnatal Wellness
Author:
Martin / Sujata
Publisher:
Amazon KDP
Genre:
Books / Science
Year:
2020
Rating:
5 / 5
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Not Just Kegels is the definitive guide to physical exercise & mental preparation for childbirth and postpartum. Being a mother and a Pelvic Floor Therapist with a thriving practice, the author knows that most women dont have the time or energy for elaborate workout plans. By following the essential exercise and emotional prep recommendations in this Guide, you will set yourself up for an easier birth and better postpartum healing.Read the Guide to prepare your core & pelvic floor for the changes that pregnancy & postpartum bring. In addition, the emotional preparation resources will equip you for all the changes that happen in the birthing year.The Guide includes step-by-step instructions and modifications for women at all experience levels to gain strength & confidence in their core and pelvic floor. Additionally, Not Just Kegels includes perineal massage instructions (most women are missing out important steps!), mom bladder management tips, and a pelvic floor checklist to recognize your risk for pelvic floor dysfunction.Not Just Kegels is the smartest investment you can make to give your mind & body the best chance of a positive birthing and postpartum experience!

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Not Just Kegels - The Exhausted Mamas Guide to Pregnancy Postnatal Wellness - photo 1

Not Just Kegels - The Exhausted Mama's Guide to Pregnancy & Postnatal Wellness by Sujata Martin, published by Amazon KDP.

www.PelvicFloorBuffalo.com

2020 Sujata Martin

For permissions contact:

Sujata@PelvicFloorBuffalo.com

Preface

Not Just Kegels is a compilation of physical and psychological strategies that a woman can use during her pregnancy to be comfortable, leakage free, and confident. It is our mission to reach women with the message that pregnancy and motherhood doesn't break our bodies, or make us weak - forever needing panty liners and dreading fitness or intimacy.

We hope for women to know that with the right care, we can recover from childbirth just as we would from any other "injury". Our bodies are strong and resilient.

This guide is not a replacement of routine medical care during the pregnancy and postpartum period. It is also not a childbirth education book.

This book holds the bare minimum of physical and emotional preparation a woman needs to have a positive birthing and postpartum experience.

Not Just Kegels is not a substitute for skilled rehab for Pelvic Floor Dysfunction. Use the information you receive from this book, along with the informed, evidence-based care from the professionals you choose to stand by you in this exciting and life-changing time.

Please check with your medical care provider before making any diet or lifestyle changes based on the recommendations in this book.

For the sake of simplicity, "woman", she, her are used in this Guide. We recognize and respect that people across the gender spectrum can experience empowered motherhood.

About the Author

Sujata Martin MS OT Owner of Concierge Pelvic Floor has practiced - photo 2

Sujata Martin MS OT, Owner of Concierge Pelvic Floor, has practiced Occupational Therapy for over 10 years, with individuals aged between 3 months and 104 years in a variety of settings including acute inpatient care, outpatient rehab, psychiatry, and pediatrics.

She developed a fascination for women's health during her pregnancy, and now provides preventative and restorative pelvic floor health and wellness care to the community.

She is passionate about women's reproductive & birthing rights and helping women be their best selves through each season of womanhood. She's a classically trained dancer, lover of chai, reading latest research studies, and spending time exploring Western NY with her family. Stay in touch on Instagram at @conciergepelvicfloor.

pelvicfloorbuffalo.com (716) 324-1208

Blueprint for Childbirth Prep and Postpartum Recovery

To truly be effective, all childbirth preparation should help the mother prepare both physically and emotionally for birthing and postpartum recovery. The Blueprint below is the easiest way to describe all that this preparation should ideally encompass.

While the majority of this Guide focuses on the physical aspect of pregnancy - photo 4

While the majority of this Guide focuses on the physical aspect of pregnancy & postpartum wellness, we'll start by laying the foundation with emotional preparation strategies.

***

Emotional Preparation for Birth

With all the hormonal shifts that pregnancy brings, come the excitement, anticipation, and nervousness around ones life changing like never before. During this time, taking a tri-fold approach may help one to feel more calm, content and confident. A pregnancy journal is recommended - to pen down your thoughts and map your journey.

Both Pregnancy and Postpartum create great ebbs and flows in a womans psyche. A short daily meditation or mindfulness practice is highly recommended, ideally at the beginning or end of the day. Devote these 15-30 minutes entirely to yourself. Your other responsibilities can wait for a bit.

This mindfulness, or self-care time, could take any form that best suits your lifestyle making an introspective journal entry, discussing your birth plans & preparations with your baby, practicing positive birthing and postpartum affirmations, speaking aloud your convictions during your commute, or a heart-to-heart with a close friend.

Try the below activities yourself, and then bring in a supportive person to share your emotional preparation with. This could be someone who you trust with being present at the time of birthing and early parenting; possibly your partner, friend, doula, or close family member.

Leaving Past Baggage Behind We all carry our past memories of feeling safe, scared, loved, appreciated, hurt and sad into our pregnancies. This could present as the blues over a changing and growing body difficulties with self-image and self-identity, having to cut back or give up on activities once enjoyed, or the dread of not being able to snap back to ones pre-pregnancy self. Those with memories of a past birth experience that didnt go as hoped may feel more anxious or afraid as their estimated due date approaches.

While its easier said than done, one must remember that each pregnancy, birth and postpartum is its own unique experience. Rarely will previous negative experiences play out similarly with later pregnancies and birth. Letting go of this emotional baggage can be freeing.

Take time to introspect and write down a few things about your past experiences that create negative emotions regarding your current pregnancy or postpartum. These could include memories of what youve heard or seen from family, friends, medical care providers, or media.

Pick one of the above listed negative memories a week to address and work through. Think, read, and talk about the negative memories. When we analyze a troubling thought or fear (especially with a trusted confidante), it decreases its power over us.

Think and talk about:
- W hy doe s this memory stick with you?
- Could anything have been done differently in that situation for a better outcome?
- Is there a realistic possibility that you could be in the exact same situation of the negative memory?
- If that situation were to happen during your birthing or postpartum, what tools do you have to change the course of events?
- If the negative situation did happen with you, how would you cope?

Reach out to a childbirth professional if you feel stuck during this process.

Living in the Present This is an extension of your previous work of letting go.

A wise person once said You can choose to be sad on a rainy day youll get the same amount of rain, but a lot less happiness.
Just like our muscles, we can train certain thought patterns to be stronger through practice.
Every pregnant person should spend some time each day setting positive intentions for their pregnancy and upcoming postpartum time. This is especially important for mothers who are experiencing perinatal mood disturbances, or have a history of a perinatal mental health condition .
Our mind can be trained to focus on the upsides, however short or fleeting they may be.
- Try to find at least one thing each day that brings a smile to your face .

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