Having worked with women through all stages of pregnancy, from pre-natal right through postpartum, Susi Hately has observed that a lot of new moms seem resigned to the fact that post-baby body is just ‘the way things are’ – prolapses, dry vaginas, painful sex, leakage, etc. Susi is on our show to help educate expecting mothers on how to take care of their wellbeing during pregnancy, post-partum and beyond.
Susi is on a mission to show new moms how they can prepare for and recover from pregnancy and childbirth, and not be resigned to ‘that’s just how it is’ after giving birth. She has her own yoga therapy studio called Functional Synergy in Calgary, Alberta, Canada.
Becoming pregnant herself (with twins!), it became clear to Susi that safe exercise is not the same for pregnant and non-pregnant women. Rather than fight the fact that she couldn’t do the same types of exercises as before, she adjusted her exercise routine at each stage of her pregnancy. The priority for pregnant women is to be safe and to not injure themselves or their baby.
The priority for pregnant women is to be safe and to not injure themselves or their baby.
Creating pelvic stability helps women manage the impact of pregnancy on their body. For example, massaging the inside of the hipbones was one of the techniques that helped Susi "to support my structure, enabling me to keep moving well and feeling good". Here are some example photos of self-massage:
For additional prenatal guidance, check out Susi's article on Pregnancy and a Stable Pelvis.
Of course, after baby is born, there are small adjustments new moms can make to avoid self-injury. For example, posture is so important when breastfeeding. So often we bring the breast down to the baby rather than the baby up to the breast. If we can keep the rib cage stacked over the pelvis, not slumped back, and bring baby up to us using support (e.g. pillow) underneath the baby, it will go a long way to helping a woman feel better during breastfeeding.
- Shoulder rolls provide relief for sticky shoulders tight from awkward breastfeeding positions.
- Gentle head movements help regain suppleness in the neck. Look straight ahead, turn head to one side and nod head.
Listen to Episode 22 to learn:
- Self-Care Techniques to Reduce Shoulder and Back Issues from Breastfeeding
- Why Pelvic Floor Rehabilitation is Important for Both C-section and Vaginal Deliveries
- Meditation Techniques & 3 Breathing Techniques to Improve Connection with Baby