Most new mum are anxious to get their pre-pregnancy body back. Most of them still see folds of skin on your belly, waist, and upper arms. Don’t worry, you’re not alone. Loose skin after pregnancy is a challenge that many new moms face. Get into a routine. After your newborn arrives, the bulk of your time will be devoted to them. But you can still find a few minutes here and there for yourself. Use that time to create a skin care routine from the tips on this list to help you tighten loose skin after pregnancy. Soon, you’ll feel great about your body and yourself. Eventually, your body will work to revitalize itself, but there are steps you can take to speed up the recovery process. 1)Abdominal Self-massage to Minimize Stretch Marks Prevention is better than cure. That’s certainly true when it comes to rejuvenating loose skin after pregnancy. Following the massage steps Abdominal self-massage with Abdominal massage oil to nourish the skin your hips thighs, stomach and bust, this will help you during the first nine months of your pregnancy will go a long way toward keeping your skin healthy, moisturise and increased elasticity of the skin during and after pregnancy. 2) To Improve Skin Elasticity, Eat Healthy Your skin gets the nutrients it needs to maintain its elasticity from the foods you eat. Unfortunately for your skin, it’s one of the last organs to receive vitamins and minerals. If you don’t get enough nutrients, your skin will become deprived of what it needs to stay soft and resilient. To promote elasticity and tighten loose skin after pregnancy, eat a healthy diet including plenty of fruits, vegetables, fats, and lean protein. The vitamins and minerals in a well-balanced diet will contribute to the flexibility and health of your skin. This flexibility can help your skin return to normal after your baby is born. Fruits and vegetables like broccoli, strawberries, and spinach provide vitamins C and A along with other healthy nutrients and minerals. Vitamin C is essential for collagen production which gives your skin its firmness. Vitamin A acts as a humectant, drawing water to the surface where the moisture helps your skin remain supple. Healthy fats like sunflower seeds, almonds, and hazelnuts contribute vitamin E and other antioxidants that work to eradicate toxins and free radicals. Lean protein like fish, chicken, and turkey supplies your body with vitamin D, which contributes to your skin’s ability to stretch 3) Beta-Carotene & Collagen Supplement Collagen is the main structural protein in your skin and other connective tissue. It, therefore, plays an important role in rejuvenating loose skin after pregnancy. You get collagen in your diet when you eat protein — beef, chicken, pork, fish, and some vegetables and grains — but you may not ingest enough to provide your skin with the amount it needs to heal. If you’re breastfeeding and are worried about how collagen will affect your milk supply, rest easy. Collagen is made up of amino acids that occur naturally in your body. Because of that, your body — and your baby’s body — is very familiar with digesting and metabolizing this nutrient. Additionally, collagen is just protein, so adding a supplement would be like eating a high-protein diet — it won’t have a negative effect on your breastfeeding. The healthy diet we outlined earlier is a good all-around way to rejuvenate loose skin after pregnancy add other vitamins and minerals to your diet to boost your skin’s elasticity. Beta-carotene is a red-orange pigment found in plants and fruits such as carrots, broccoli, grapefruit, and apricots. Your body converts beta-carotene into vitamin A, which is important for...healthy skin! 4) Get Active and Lose Weight Slowly After your baby is born, you may be super excited to lose the weight you’ve gained over the past nine months. Keep in mind, though, that losing weight too quickly can make the problem of loose skin even worse. If you shed weight too fast, you will lose both fat and muscle. Losing muscle robs your body of its ability to maintain a tight, toned shape. Less muscle also reduces your metabolism and makes it more difficult to lose weight further down the road. Whether you do cardio, yoga, or some other type of exercise, aim to lose one to two pounds per week. That rate of weight loss makes for a much healthier body and is sustainable over the long term. It may not seem like much at first, but it will add up over time. 5) Reduce Stretch Marks After Pregnancy Don’t get disheartened, though. All the work that you put into minimizing stretch marks while you were pregnant will make your recovery a lot easier. You may still have to deal with small lines and skin discolorations after your baby is born. In the months after your baby is born, your hormones will change again like they did when you first got pregnant. The chemistry in your skin will change too. Because of these changes, what worked for you while you were pregnant might not work after you give birth. That’s why you need body oil, cream, lotion to moisturize postpartum skin in order to help minimize the appearance of recently formed stretch marks, while also giving your skin a plump look and feel. For the best result a little massage while applying those moisturizer will maximise the out come better. 6) Stay Hydrated Tightening loose skin after pregnancy is all about promoting and maintaining elasticity. That elasticity depends, in large part, on staying hydrated. And the only way to stay hydrated properly is to drink at least eight cups of water every day. In addition to keeping your skin elastic, drinking water helps your body burn calories and reduces water retention in your abdomen. All these things together can make the appearance of loose skin less noticeable. 7) Maintain A Healthy State Of Mind It’s definitely frustrating when you’re trying to tighten loose skin after pregnancy and results don’t come as quickly as you’d like. But don’t give up. Stay calm and maintain a healthy state of mind. You’ll get there eventually. Prioritizing your mental and emotional well-being will contribute to all of the physical work necessary to tighten loose skin after pregnancy. Here are some tips for finding your best mental state:
8) Strength Training Losing weight slowly and repairing elasticity are great ways to reduce loose skin after pregnancy. But removing fat and tightening skin only go so far. You also need to add muscle mass to “fill up” the space in your skin. To maintain muscle tone while losing weight, we suggest incorporating weight training into your exercise routine. There are plenty of effective options for strength training — including dumbbells, barbells, kettlebells, and even bodyweight exercises — so find a method that you enjoy and get to lifting. When you’re first starting out, resist the urge to go heavy right away. Your body has been through a trauma of sorts and needs time to recover. Use light weights at first — or even just your own body weight — and increase gradually over several months. It’s better to play it safe than to risk an injury that might prevent you from losing the weight you want and rejuvenating your loose skin after pregnancy. 9) Get Plenty Of Sleep Unfortunately, this is often easier said than done. When your precious little one first comes home, it can be difficult to find time to relax and get the sleep you need. After giving birth, your body uses a lot of its resources and energy to repair itself and get things back to normal (including your loose skin). To ensure that your body has what it needs to bring you back to your pre-baby form, it’s important to get plenty of sleep. Here are some suggestions that will help you fall asleep faster and stay that way longer: Avoid caffeine. Choose the right mattress. Keep your room temperature suitable to your body’s need. Rest when your baby sleep during the day. 10) Get Postnatal Massage and Body Treatment
Planned ahead with Postnatal massage with qualified and special training in postnatal care if different from normal relaxation massage techniques. Check out The Organic New Mum – female wellness for pregnancy and postnatal massage treatment service. Alternative way to help new mum get back to herself, feels good about her body and quick fix for skin loosen during postpartum period. Visit www.organicsmum.weebly.com WhatsApp 0433686444 Melbourne, AU
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15/12/2018 0 Comments The Uterus location and sizeA normal pregnancy lasts for between 37 and 42 weeks, an average of 40 weeks from the first day of the last menstrual period. Pregnancy is divided into three periods of three months each. The period of pregnancy, or gestation, is divided into three trimesters. It's a useful way to help describe the changes that happen during pregnancy. *The first trimester is week 1- week 12, *Tthe second is week 13 to week 27 *The third is week 28 to week 40. In the first trimester, your baby’s body and organs develop, in the second trimester, your baby’s organs mature and in the third trimester, your baby gets bigger and lays down stores of fat. In Pregnancy Pregnancy is a period of considerable changes in a woman´s body. These changes, affecting virtually every part of the body, are all geared towards growing and delivering a healthy baby, without harming the mother. Pregnancy is divided into three periods of three months each. Each trimester brings with its own unique set of experiences. Some changes that occur during pregnancy may take months to revert to normal after delivery such as; + Pigmentation changes, +Loss of abdominal muscle tone + weight gain last for some years after birth. Interestingly, you may even find that the hormones that soften your cartilage to allow for easier deliver have left your hips slightly wider and your feet a size bigger. If you have concerns about the way in which your body has changed, ask your doctor for advice on exercise and diet plans to help you bounce back faster. What happen after delivery?Your shape in the first few days after delivery.Your body will have seen some significant changes over the past few days.
Your breasts Your breasts will be larger at first and while you’re breastfeeding regularly. If you don’t intend to breastfeed from the start, you needn’t do anything. But on the third or fourth day, your breasts may be tender because the milk is still being produced. Wearing a firm, supportive bra may help. Your breasts will get smaller again in a week or so. Speak to your midwife if you’re very uncomfortable. Your abdomen Your abdomen will probably be quite baggy after delivery. Despite delivering your baby, plus the placenta and a lot of fluid, you’ll still be quite a lot bigger than you were before pregnancy. This is partly because your muscles have stretched. If you eat a balanced diet and get some exercise, your shape should soon return to normal. Breastfeeding helps because it makes the womb (uterus) contract. Because of this, you may sometimes feel quite a painful twinge in your stomach or period-type pain while you are feeding. Your bladder It’s quite common after having a baby to leak urine accidentally if you laugh, cough or move suddenly. Pelvic floor exercises can help prevent this. If the problem lasts for more than three months, see your doctor, who may refer you to a physiotherapist. 2/11/2018 0 Comments Abdominal WallThe abdominal wall encloses the abdominal cavity, and can be divided into anterolateral and posterior sections. Its key functions include:
Superficial FasciaThe superficial fascia consists of fatty connective tissue. The composition of this layer depends on its location:
Fig 1 – The layers of the anterolateral abdominal wall. Below the umbilicus, there are two layers of superficial fascia – Camper’s and Scarpa’s. Muscles of the Abdominal WallThe muscles of the anterolateral abdominal wall can be divided into two main groups:
In the anteromedial aspect of the abdominal wall, each flat muscle forms an aponeurosis(a broad, flat tendon), which covers the vertical rectus abdominis muscle. The aponeuroses of all the flat muscles become entwined in the midline, forming the linea alba (a fibrous structure that extends from the xiphoid process of the sternum to the pubic symphysis). External Oblique The external oblique is the largest and most superficial flat muscle in the abdominal wall. Its fibres run inferomedially.
The internal oblique lies deep to the external oblique. It is smaller and thinner in structure, with its fibres running superomedially (perpendicular to the fibres of the external oblique).
2/11/2018 0 Comments November 02nd, 2018Picture: The muscles of the anterolateral abdominal wall. Note how the flat muscles form aponeuroses medially.
Transversus Abdominis The transversus abdominis is the deepest of the flat muscles, with transversely running fibres. Deep to this muscle is a well-formed layer of fascia, known as the transversalis fascia.
Rectus Abdominis The rectus abdominis is long, paired muscle, found either side of the midline in the abdominal wall. It is split into two by the linea alba. The lateral border of the two muscles create a surface marking, known as the linea semilunaris. At several places, the muscle is intersected by fibrous strips, known as tendinous intersections. The tendinous intersections and the linea alba give rise to the ‘six pack’ seen in individuals with a well-developed rectus abdominis.
This is a small triangular muscle, found superficially to the rectus abdominis. It is located inferiorly, with its base on the pubis bone, and the apex of the triangle attached to the linea alba.
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Q & AContraindication for a postnatal / postpartum massage?
A massage will not be performed with: |