Parentcraft – 2 of 3.

10 Jan 2010

Yesterday’s session took place at the Physiotherapy Department, on the 4th floor of Gleneagles Main Block. This time the session was much more inducive because it involved theory and practical hands on.

The different environment could have possibly played a big part too. The place was spaciously wide and we were divided into 2 groups due to the big crowd. We were then seated on exercise mats instead of a rigid chair that gave me backache last week and the husbands could use the provided pillows on us as backrest

During the “full” 2 hour session, 2 Physiotherapists took turns to speak to us about Pre & Postnatal Exercises and Breathing Techniques. Here were the topics covered by each.

Physiotherapist 1: Ms Siti

#1 — Posture Care (10 minutes)

#2 — Basic Back Exercises: Pelvic Titling (5 minutes)

#3 — Basic Abdominal Exercise (10 minutes)
i) Static Abdominal, ii) Isotonic Abdominal and iii) Semi Sit-up

#4 — Stretching Exercise (5 minutes)
i) Calf Stretch and ii) Adductor Stretch

Physiotherapist 2: Ms Lim

#5 — Circulatory Exercise: Ankle Pedaling (2 minutes)

#6 — Pelvic Floor Muscle & Care (20 minutes)
Kegel Exercises

#7 — Breathing Techniques for Labour (50 minutes)
Chest Breathing: Lamaze

The topics that I found most beneficial would definitely be the Lamaze and Kegel Exercises. Ms Lim presented it very well and explained thoroughly. She shared that in overseas, #6 itself is divided into 3 separate sessions. She then added: “Unfortunately we don’t have the time to cover all.” I wonder why since we are paying?!?

I will be diligently practicing my breathing and pelvic floor exercises these coming weeks. Lamaze has been proven to help distract the mind and successfully reduces 20-30% of labour pain. That’s a whole lot of reduced pain on just breathing alone!

As for the Kegel, all women should do it. Not just the expecting and expected, but ALL. Including the men! It is a simple exercise of learning to hold your pee when you’re not peeing. But you have to do it at least 200x a day! And the result is saving us the humiliation of incontinence when in our golden years