Thursday, January 5, 2012

Pregnancy Exercise - Why You Must Stretch While You Are Pregnant

When you think of a typical pregnancy exercise program, stretching and warming up are easily forgotten. But they are a MUST for any safe and effective workout.

Aside from just feeling good, stretching helps to keep your pregnant body healthy in a number of ways:

1. Prevents injuries by pulling your body gently back into balance.

2. Increases circulation - more blood flow to the muscles means a healthier muscle.

3. Gives you more energy! Along with greater blood flow comes more oxygen which keeps us from feeling sleepy during the day.

4. Eases the aches and pains of pregnancy by loosening the tight muscles that cause low back pain, headaches and other common complaints.

5. Enhances your workout by increasing your range of motion.

6. Improves your posture which helps you look and feel better as your body continues to change.

Keep in mind that being gumby is not the goal - being too flexible can be just as dangerous as not being flexible enough. So, it's important to stretch only those muscles that are tight and to combine your stretching with a good pregnancy strength training program.

Top Ten Tips for Stretching Success

Stretching is essential to any pregnancy exercise program. But, most people don't realize HOW to stretch.

Just going through the motions can be more dangerous than not doing it at all. Follow these ten tips to round out your workout.

1. Warm up with 5-8 minutes of cardiovascular exercise - that is, an activity like jogging, biking or walking that will get your heart rate up and your blood pumping. Then begin your stretching routine.

2. Stretch only those muscles that are tight.

3. Don't stretch muscles that are already loose - if you don't "feel the stretch", you may not need to do it.

4. Avoid over-stretching. During pregnancy your joints are especially loose and prone to injury.

5. Stretching should NOT hurt. Stretching a tight muscle should feel good, back off if there is any pain.

6. Hold stretches for 20-30 seconds each.

7. Never bounce while you stretch.

8. Stay relaxed and breathe deeply to help lengthen your muscles.

9. Do not lock out your joints, keep elbows and knees slightly bent to reduce stress on them.

10. Stretch after your exercise session too, to help your body cool down and prevent injury.

There you have it, the basics of stretching! Follow these simple guidelines and reap the benefits of stretching during pregnancy.

Michelle Ladd is a Holistic Lifestyle Coach and Expert Pre-Natal Personal Trainer. She is the Co-Author of The Fit and Healthy Pregnancy Guide. Visit my website for Free Special Reports on how to look and feel your best - before, during and after - AND have a healthy and happy baby.

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What are the Signs of Infertility

What exactly is infertility?

The problems with either conceiving a child, or with carrying out the pregnancy to its eventual fruitful end, fall under the definition of infertility. Infertility is the incapability of an individual to become pregnant, in case of females, or the incapability to induce pregnancy, in case of the males. The inability of an individual to carry out a pregnancy to its full term is also dubbed infertility. How does one recognize infertility? What are the signs of infertility?

Signs of infertility are not always evident. Most people go through life without knowing there is a problem with their reproductive systems, attributing failed pregnancies to providence. In fact, miscarriages are the most common indicator of infertility. Signs of infertility in women:
In women, the signs of infertility are more readily recognized as compared to men. Endometriosis causes the lining of the uterus to grow outside the uterus.

Bacterial infections may begin around the uterus and spread to other reproductive organs, resulting in infertility. Fibroids in the uterus are indicative of infertility. Tumors in the cervix often cause stenosis, or narrowing of the cervix, which is a common indicator of infertility.

Ovulating before the tenth day and after the twentieth day of one's monthly cycle, pre-menstrual spotting, menopausal symptoms, etc. are indicative of luteal phase defect, and thus in turn are signs too.

Irregular menstrual cycles are the most common indication in females that they might have some problems with fertility. However, an irregular menstrual cycle is not conclusive in itself, but it is definitely one of the signs of infertility.

Issues regarding body weight are often indicators of being infertile. For a woman, being too thin, or anorexic, will definitely hinder pregnancy, since the body does not have the proper nutritional requirements, or the required strength.

Alternatively, obesity can also be a sign. Obesity is accompanied by hormonal imbalance, which affects the reproductive system and pregnancy. Signs of Infertility in Men:
Like females, in males too, either obesity, or anorexia, is an indication that he is infertile. Apart from these, anatomical defects may also be signs of infertility. Undescended testicles, or damage to scrotum and the gonads, are possible indicators too. Wearing tight undergarments, or exposing the testicles to heat, may render the person unable to produce the required number of sperms, or unable to produce sperms altogether, resulting in infertility.

Determining the signs of infertility:
There are many medical procedures for detecting the signs that help to determine whether an individual is infertile or not. Doctors usually prescribe one or more of the following medical tests:

. Hysterosalpingography. A dye injected into the vagina is monitored to check for blockage in the fallopian tubes or uterus.
. Laparoscopy. If disease and other physical problems are present in the ovaries, fallopian tubes, or in the uterus, infertility is suggested. This may be detected through laparoscopy.
Infertility is a problem which can be solved if it is addressed in the holistic way, which is, using a multifaceted method of healing. Getting regular health checkups, taking supplements to combat existing problem, exercising and stress reduction techniques are only part of the holistic solution to infertility. The holistic approach is not only a surefire way to increase your chances of conception it also guarantees a safe and healthy pregnancy.

This article is based on the book, "Pregnancy Miracle" by Lisa Olson. Lisa is an author, researcher, nutritionist and health consultant who dedicated her life to creating the ultimate pregnancy solution guaranteed to permanently reverse the root of infertility, help you get pregnant quickly and naturally and dramatically improve the overall quality of your life,  without the use prescription medication and without any surgical procedures. Learn more by visiting her website: