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The Complete Guide to Postnatal Fitness - 2nd edition

Judy DiFiore. Published by A & C Black ISBN 0 7136 6454 1 2nd edition available at special offer of £8.99 plus p&p click here
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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

 

 
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