Healthy for Two: In Pregnancy and Postpartum

By Ellie Petri PT

Inspired from their own success staying healthy through pregnancy, this book is co-authored by two women’s health professionals who specialize in managing pregnancy related pain. Yoga illustrations and core exercise routines demonstrated throughout will keep you and your baby healthy and strong.

This research-based approach of working with women who want to feel great through pregnancy will help you: Manage pain while your body changes Maintain strength during pregnancy Stay healthy during pregnancy Prevent common back and pelvic injuries Avoid incontinence leakage with post pregnancy activity

Packed with over 100 easy-to-understand exercises and nutritional tips, you will be equipped to reduce back pain and experience the joy of a healthy delivery for both mom and baby. Through research-based evidence and proven methods, you will breeze through your pregnancy with less pain. Women who use these methods for optimal health can end up more vibrant than when they began their pregnancy!

• Language: English
• Publisher: Blackstone Publishing
• Release date: Feb 1, 2017
• ISBN: 9781613398739

Book preview

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Praise for Pam, Ellie and Healthy for Two!

"Healthy for Two provides much good and valid advice for expecting mothers, showing them how to take care of themselves physically and mentally. Healthy mothers, of course, are more likely to give birth to healthy babies.

Of particular interest to me, as a pelvic plastic and reconstructive surgeon with over 25 years experience, is the impressive coverage on pelvic health by the authors. Many of my patients come to consult with me complaining of vaginal relaxation and the associated aesthetic and sexual function concerns. Most of these women had vaginal childbirth, which can damage the pelvic support in the process, and cause vaginal relaxation.

While I can always perform vaginal rejuvenation surgery – which can even be done minimal-invasively under only local anesthesia - to restore the vagina aesthetically and functionally back to the pre-baby state, I believe that it would be easier if one could prevent the vaginal damage from birthing in the first place.

My point is this, if the vaginal muscles are properly conditioned prior to the delivery, the damage to the vaginal support from birthing could often be minimized, thus possibly avoiding vaginal relaxation. Ellie and Pamela showed how prenatal pelvic muscle conditioning could be done in their book. This is a significant contribution to the pelvic health for women.

I strongly recommend this must-read book to all expecting mothers, and those thinking about getting pregnant."

~Michael Lau, MD, FACS, FACOG

Pelvic Plastic and Cosmetic Surgeon

Radiant Rejuvenation & Cosmetic Surgery

Edmonds, WA

Clinical Faculty

University of Washington School of Medicine

I’m not much of a reviewer, but I had to submit this review. As a mother of a newborn, I had dealt with persistent clogged milk ducts from poor breastfeeding habits (various reasons). By the time I saw Pam, I had tried everything that my lactation consultant recommended and that I researched online. Nothing worked, and Pam was my last resort. After two sessions of her triple therapy (ultrasound, cold laser, massage), she was able to help my baby and I resume our breastfeeding relationship, which was the greatest gift to us both! Plus, I looked forward to my sessions (almost that I was sad that my milk was flowing again, since I couldn’t chat with Pam anymore ;) She is so knowledgeable about pre/postnatal wellness and has a great passion for her work!

~Annette Sciola, New Mom

After my fourth pregnancy my body felt weak and unstable. I was afraid to lift my 2 year old or my infant in a car seat. This is when I met Ellie. She showed me what exercises to do to strengthen the muscles affected by pregnancy and labor. I slowly started to feel strong again. I can’t thank Ellie enough for what she did for me. She got me stable and strong. I now feel strong enough to take care of my kids and myself.

~Tatyana Ormanzhi, mother of 4

"I saw Ellie for approximately 1-3 times per week for 4 months and it was a great experience. During my pregnancy with my sixth baby I started experiencing pretty intense pelvic pain that continued post pregnancy. It felt like my pelvis was pulling apart. Many of my daily activities were painful to do. Ellie taught me that while it is possible to fix these issues it would have been better to prevent them altogether or at least deal with them immediately. She gave me various tools to help me heal and strengthen the areas that had been weakened and worn through pregnancy, labor and birth.

I saw obstetricians with my first three pregnancies and midwives with my last three. Not one of my providers ever mentioned anything about preventative or restorative care. And the only advice I got when I brought up this pain was to not do any squats or lunges at the gym. I wish I had the tools that Ellie has now provided me with before and during my pregnancies. This information just isn’t made available to mothers during pregnancy or at the hospital after birth. It is important to guide mothers to be aware of and how to deal with them as they come up. I am so thankful I didn’t just choose to live with the pain.

There are several reasons women might not seek help which could include no insurance or the prohibitive cost of physical therapy, time for appointments, and hopelessness – a sense of just needing to live with their problems as a consequence of pregnancy and birth. Getting this book into the hands of moms-to-be, as well as established mothers, overcomes all of these obstacles."

~Jil Levesque, mother of 6

This beautifully illustrated book brings a wealth of information few women are fortunate enough to find. The two authors, both physical therapists, explain how the muscles, organs, and other tissues are affected by pregnancy hormones and how these could be damaged, especially the pelvic and reproductive organs. Taking actions to strengthen the body as pregnancy progresses can help prevent unwanted consequences. Healthy For Two offers specific actions to keep essential structures healthy, describes how these techniques work, and points out benefits. Yoga is central in the plan, with postures, breathing and meditation; as well as pelvic floor exercises, good posture, and overall conditioning exercises. This book fills a gap, bringing together physiology, stress management, and keeping fit to promote optimal health for mother and baby. As a former yoga instructor and maternity nurse specialist, I feel certain that women anticipating or experiencing pregnancy will find this book an invaluable resource.

~Leonide L. Martin, RN, FNP, DrPH

Maternity Nurse Specialist

Former Yoga Instructor

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Copyright © 2017 Ellie Petri and Pam Bercutt

All rights reserved.

The publisher is not responsible for any injury, illness or other liability to any person resulting from any material contained herein. This publication containing formation relating to general principles of exercise which should not be construed as specific instructions for individual patients.

The reader assumes all responsibility for undertaking any of the exercises herein, and for obtaining clearance from your doctor, obstetrician, physiotherapist or preferred medical team before following any advice or performing any activities described in this book.

In accordance with the U.S. Copyright Act of 1976, the scanning, uploading, and electronic sharing of any part of this book without the permission of the publisher constitutes unlawful piracy and theft of the author’s intellectual property. If you would like to use material from the book (other than for review purposes), prior written permission must be obtained by contacting the publisher at [e-mail].

Thank you for your support of the author’s rights.

Distributed by Made for Success Publishing

Library of Congress Cataloging-in-Publication data

Petri, Ellie and Bercutt. Pam

Healthy for Two: In Pregnancy and Postpartum

PRINT ISBN: 978-1-61339-8685

EBOOK ISBN: 978-1-61339-873-9

LCCN: 2016920252

Made for Wellness is an imprint of Made for Success Publishing

Printed in the USA

DEDICATION

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We would like to dedicate this book to all of the obstetricians and gynecologists who work tirelessly to make sure our babies are born safely and that we are cared for throughout our entire pregnancies and postpartum. We are humbled by their dedication and are honored to work with them to help our patients through the months of maturation and beyond.

Several influential people have made this book possible. First of all, to my mom and dad. Thank you for supporting me throughout my life and for inspiring me to find the nobility in helping other people. You two are the most caring and generous people I have ever known. Mom, I miss you every day, but your spirit lives on through my work and children. Dad, thank you for helping me start my business and for constantly being the Sage who keeps me centered and focused. To my children, Bram and Coby. You both truly inspire me to be a better mother and human being.

Thank you, Ellie Petri, my co- author, colleague, and friend. Your tireless optimism made this project, fun and rewarding. My life is truly better with you in it.

Pam Bercutt

I would like to thank my Dad and Mom. They have been a constant example of faith, hope, and love. You both continually sacrifice your needs over those of your family. I would like to send my love to my husband. He is my blessing from God. I would like to thank my family and friends (many of which are truly my family). You are each so dear to my heart. I am thankful for the memories with each of you. I hope we can make more soon. God Bless you.

Thank you, Pam Bercutt, I am grateful to have you as my friend. You have been an example of wisdom, talent, beauty, and strength all wrapped up in one person. I have been lucky to share many moments with my friend while creating a book to support moms through this blessed process.

From Pam and Ellie: This book would not be possible without Bonnie Miller, the photographer. We cannot express our gratitude in words. You are talented and beautiful. The world is a better place because of your giving and loving nature. Thank you from the bottom of our hearts.

Ellie Petri

CONTENTS

Dedication

Introduction

1 Our Pelvis

2 Better Understanding of the Pelvis and How to Support it Through Pregnancy

3 More Support for the Pelvis

4 Sacroiliac Joint Problems and Possible Sciatica

5 Total Body Strengthening with Yoga During Pregnancy

6 Designing Your Personal Exercise Program

7 The Diaphragmatic Breath: Physiological Quieting

8 Meditation: A Daily Journey to Reduced Stress and Increased Health

9 Sleeping

10 Your Skin

11 Healthy