Vim & Vigor - Winter 2011 - Gwinnett Medical Center - (Page 14)

Sitting Pretty BECOMING A MOM. While you have plenty to keep you busy after you give birth, most new moms are eager to get their prepregnancy bodies back. The key is to give yourself time to recover and rebuild your strength. Why it hurts: You’ve just spent nine months with extra pressure on your back muscles while not being able to do much to strengthen your abs. First things ﬁrst: Listen to your OB/GYN about when you can start exercising, McCall says. Timing will depend on whether you gave birth by vaginal or cesarean delivery, whether you had difﬁculties, and whether you had an episiotomy (an incision to enlarge the vaginal opening) or a diastasis recti (a separation between the left and right sides of the rectus abdominis muscles). “It’s really important to work on your stability before you progress,” he says. Do this move: The bird-dog is a great stability builder. Start on your hands and knees. Lift your right arm and your left leg straight up as high as you can keeping your knee straight; hold for a few seconds. Return to all fours and repeat for 10 reps. Switch and do 10 reps with your left arm and right leg. Make an appointment with GMC’s exercise specialist. A fitness program can be personalized to best fit your needs. To schedule an appointment, call at 678-312-2810. Your First Step: Call for an Appointment Although working out certainly creates the opportunity for injury, one of the worst things you can do for your back is, well, nothing. “Sitting all day shortens your hip flexors and you lose the natural curve in your back,” explains Gwinnett Medical Center physical therapist Leigh Ann Cochran. “Your body adapts to that shortened position, causing your back to hurt over time.” Here’s what you need to do: • Make sure you have a good chair that provides adequate lumbar support. • Focus on the ergonomics of your workstation so that you’re able to sit with your feet on the floor, your thighs parallel to the ground, and your monitor at eye level. • Every hour, stand up and do side bends or figure eights with your hips. • Set a timer on your computer or smartphone to remind you to shift positions or get up and walk around every so often. CALL PHOTOGRAPH BY PHOTOLIBRARY 14 Vim & Vigor · W I N TER 2 011

Table of Contents for the Digital Edition of Vim & Vigor - Winter 2011 - Gwinnett Medical Center

Vim & Vigor - Winter 2011 - Gwinnett Medical Center
Contents
Phil's Feature
New Hip, New Life
Building Better Heart Care
Back in Action
Supplementary Knowledge
Keys to Survival
Clearing the Air
Mark Harmon of NCIS fame makes 60 look good
This One's For the Girls
Life After a Loss
Do Your Diabetes Homework
Healthy Returns
Prime Time Health
The Future of Breast Health
Growing Generosity
Out of the White Coat
Transforming Healthcare

Vim & Vigor - Winter 2011 - Gwinnett Medical Center