The Complete Guide to Postnatal Fitness
Judy
DiFiore. Published by A & C Black ISBN 0 7136 6454 1 £14.99 If you would
like to buy the book now then click here.
I bought the first edition of
this book when newly qualified just over 3 years ago and have used it ever since
as a reference guide and source of inspiration. I invested in the 2nd edition
hoping to find new ideas and renewed personal enthusiasm. I was also interested
to discover how Judy now covers “core stability” in the postnatal context,
as this topic is now known to be crucial for recovering stability of the spine
and pelvis as well as the role in rehabilitating the pelvic floor.
The anatomy of the spine and pelvis, the effects of pregnancy on posture and the
postnatal implications are covered in clear detail as before. The section on
abdominal muscles has been expanded, with greater explanation and emphasis on
the role Transversus Abdominis (TrA). Judy is emphatic that TrA strength must be
located correctly and worked on before any other abdominal re-education.
The cue “naval to spine” is used frequently here to describe TrA
recruitment. This is a good visual cue and one to which everyone can relate. My
own experience has been that mums are frequently very out of touch with this
particular area of their bodies and that they often interpret “naval to
spine” too literally and too strongly, thus recruiting the external obliques
instead. Therefore time should be taken to carefully read the section describing
correct location and recruitment of this often elusive and under-utilised
muscle. The link with the muscles of the pelvic floor is also explained and time
should also be taken to understand this vital connection. The importance of
correct breathing and head and chin position (to avoid neck strain) is
emphasised, as is the importance of postponing work on the oblique muscles until
full stability and strength of the pelvic area has been obtained, and Rectus
Abdominis separation reduced.
There then follows a very useful section of suggested progression through
various levels of abdominal exercises starting with gentle recruitment and
challenge of TrA and finishing with shortening of Rectus Abdominis. There are
detailed reasons and explanations, and clear diagrams, for all the exercises
shown, and guidance is given for when each level should be introduced.
All the exercises suggested are Pilates based and as a qualified Pilates
Instructor I found nothing new in the exercises themselves. However, the most
instructive thing about this section for me personally, was in the reasons and
logic for the suggested progression, and I have found this very helpful and
inspirational in restructuring my own postnatal course.
The Pelvic Floor chapter has been expanded with clearer diagrams and the link
with TrA explained. Breast changes are covered, as well as various postnatal
problems including more emphasis on Symphasis Pubis Dysfunction and Sacrolilliac
pain, which I found very helpful as I frequently see mums with these
debilitating problems (sadly, frequently mis or undiagnosed!).
Section Two on fitness principles in general and suitability for postnatal women
places great emphasis, once again, on the importance of core stability before
introducing other forms of training and there is a wide variety of exercises
using the foam roller or the stability ball. Further on there are full
explanations for body weight exercises (cardiovascular and strength),
cardiovascular and resistance machines and small equipment resistance (bands,
body bars and dumbbells). Therefore this book covers the needs of those training
at home, in classes or in the gym. Particular postnatal concerns relating to
various forms of training are discussed, as well as suggestions given for
additional teaching points, and the suitability (or otherwise!) of various forms
of group exercise is also covered.
Section Three is specific to planning and teaching postnatal classes and
although I found nothing particularly new here, I definitely benefited from a
refresher and reminder as to how to evaluate my personal performance.
I found the style in this book to be clear, precise, easy to follow and very
motivating. Each chapter ends with a quick summary of the important points,
which is useful as a quick reference. Up to date research references are
included and the appendix covers correct getting up and down, transitions, and
standing and seated posture.
My view is that this book should be an addition to every postnatal
instructor’s reference shelf. The sections relating to pelvic stability are
essential reading, to ensure that every mum who comes to a postnatal class
receives up to date, high quality instruction in this crucial area of postnatal
recovery.
Moira Clark
