I first heard about Kegel muscles in college. My roommate with a deep southern accented read us an article about Kegel muscles out loud from a magazine. Due to her strong accent, we all thought she was saying “giggle” muscles. Based on what she was reading, that seemed like an appropriate name for those particular muscles. 😉
Fast forward about four years to physical therapy school, and I ended up learning a lot more about Kegel muscles than what could be read in a magazine. For example, did you know…
Kegel muscles are the pelvic floor muscles, or the base/foundation of our torsos that support our uterus, rectum, small intestine, and bladder.
Kegel muscles are relaxed when we urinate or defecate and are contracted when we are not urinating or defecating.
Since these small muscles hold up our organs, function as the base and foundation of our bodies, and are so closely associated with frustrating medical conditions like incontinence, I thought it would be a good idea to do a series on the Kegel muscles.
Stay tuned to learn if you need to strengthen your Kegel muscles and how to go about doing that!
(Feel free to leave a comment below (you can leave one anonymously if you want!) or send an email to kayleemayblog at gmail dot com with any questions. If I get enough questions throughout this series, I will post a Q&A post to conclude it)
***The content of http://www.kayleemay.com is for informational purposes only. The information presented is not to be taken as professional medical advice, diagnosis, or treatment. If you are having pain, or seeking medical advice, talk to your health care provider. Do not delay in seeking treatment because of information you have read on http://www.kayleemay.com. Taking recommendations presented on http://www.kayleemay.com is solely at your own risk***
When Davey and I went to Babies ‘R Us to set up a baby registry, I was hormonal and overwhelmed. We left as soon as I saw the carseat department and realized I AM ALREADY A TERRIBLE MOM BECAUSE I NEVER RESEARCHED WHICH CARSEAT IS THE BEST, AND I AM ALSO CRAVING A TACO RIGHT NOW. I felt like it would never be possible to research the best stroller, the best car seat, the best crib…you get the point. Davey still laughs about it.
I ended up completing the full registry online while snacking on Taco Bell. I allowed myself to look at ONE PAGE of options. Babies ‘R Us has 4 pages of carseats with 24 seats to a page! WAAAAAY too many choices.
Here’s where I share with you our favorite baby gear we have used over the past year.
The stroller || They see me strollin’…they hatin’… Davey came home with this stroller from clearance at Babies ‘R Us when I was about 6 months pregnant. It was about 75% off–awesome deal–but I was worried because everyone told me I would want to fit my carseat right to the stroller. I wasn’t able to find a good adapter for our Chicco car seat we had already gotten. But, guess what? It never mattered. We live in a walkable town, so we rarely drive somewhere to walk. We just head out our front door. I have never really been in a situation where I wanted to transfer her from the car seat straight to the stroller. All in all, I am so happy with the stroller. It runs well, walks well, and even hikes well on uneven ground.
The car seat || Our little peanut still fits in this car seat. We have never had any issues. The base snaps easily into the car seat buckles in both our cars (we each have a base so either one can pick her up from day care).
The crib || If you know Davey, you know he likes a good deal. We found the best deal by ordering our crib from Walmart.com. It included a mattress and free shipping right to our doorstep. I wanted something fairly light (some cribs are so bulky), simple, and easily converted to a toddler bed. I was worried about the mattress, but so far so good. Seton isn’t complaining. 😉
The Baby Carrier || One of my coworkers gave me a hand-me-down Moby wrap that has worked quite nicely. I also used the K’tan which I really liked until Seton was around 8 weeks old, and it got too small for her. It’s a fixed amount of fabric (The Moby has loose ends you tie), so as Seton grew and the fabric stayed the same size, it no longer worked. If we have another baby, I might try the Ergo because I have heard good things. I imagine I will use a carrier more with the second since I will need my hands free for Seton.
The Swing || I am a huge advocate of not putting your baby in a “container” all the time (exersaucers, swings, jumpers, etc) but I am also a HUGE advocate of Happiest Baby on the Block (best thing EVER we will swear by it to everyone we know) where I learned that the swinging motion is calming and natural for babies. I used a swing similar to this one from 0-3 months (the ‘4th trimester’) to soothe Seton. I only let her in there for short periods and never let her sleep in it all night. It was a sanity life saver.
The pack ‘n play || This is our exact pack ‘n play that we have LOVED. The first few weeks of life, Seton slept next to our bed in the “newborn napper,” then transitioned to the “bassinet” around week 5, then to the crib (above) by week 8. With each transition, I would worry that she wouldn’t sleep well. She did fine! It also packs up easily for travel. Every baby is different though; this is just what ended up working for us.
The swaddle || One reason she transitioned so well was because swaddling was a sleep cue for her the first 3 months. We used this swaddle and followed the guidelines from Happiest Baby on the Block….and she was the happiest little baby on the block. We stopped swaddling at 3 months.
The diapers || Have I mentioned my husband loves good deals? He has compared the prices of Costco, diapers.com, Walmart, Target…and the cheapest diapers are….drum roll, please…Babies R Us brand diapers. Shocking, I know. I would have never thought. It’s not really “baby gear”, but just thought I would share.
What’s your favorite baby gear? Anything I am missing or should know about?
Davey searches far and wide for the best deal when it comes to making a new purchase. It’s one of those things that drives me completely insane…but also something I completely love.
Much to his dismay, we moved to a city that is TERRIBLE at Craigslisting. Everyone in Minneapolis thinks their used goods are worth way more than…well…used goods.
We are in the market for some inexpensive porch furniture, and this is what we have to work with…
I mean, come on! Your outdated, used patio furniture that your pet peed on is not a gift sent from God. Stop putting it on Craigslist to make a fortune just to end up giving it away to your neighbor’s college aged son because no one bought it.
Don’t even get me started on your couches and rocking chairs, Minneapolis.
When it’s wintertime, summer styles seem sooooo faaaar awaaaaay. Sometimes in the winter, I just imagine what it would be like to wear sandals, and it seems like it will never be possible again. All the drama in Minnesota, guys.
I thought I would share some of my favorite summer styles!
Thank God wedges came back in style because they are dressy casual and relatively easy to walk in! How awesome are these?
For the past couple years, I glanced at rompers on the rack, but never dared to try one on because I felt like they would be a nightmare for those lacking length in the leg department. I also have a long torso, so I was anticipating a wedgie situation (high school gym class swim suits were terrible. It looked like I was trying, and failing, to be Pamela Anderson with the very high leg holes. But I just had a wedgie)
I tried one on (like this) and I LOVE IT. I bought it in a bigger size to compensate for the long torso situation, and I just pull the drawstring across the belly tighter. It’s perfect as a cover up, and I have even dressed it up with a cardigan and wedges! My, how versatile. I love functional fashion. I also love wearing clothes 1,435,602 times over again, so it’s nice when they can be worn to multiple events.
I rarely paint my nails because I get strange comments from elderly patients of mine, (“are you a rebel? do you practice witch craft?”) but if I did paint them, I would choose this color. Reminds me of the color of the ocean on our honeymoon!
One of the great things about summer is that I can leave the house with wet hair, and it won’t turn to icicles in 43 seconds. I use this hair gel in my soaking wet hair, comb it through, and let it air dry for soft summer waves.
What are your favorite summer trends and beauty secrets?
As we approach Seton’s first birthday, I find myself reflecting on how motherhood has changed me.
The instant Seton was born, I didn’t feel the overwhelming sense of love that I had expected. I felt physical relief that labor was over. The doctor handed her to me and as she lay on my chest, I thought, “I can’t hold her.” I was shaking, slightly terrified at the experience of labor and numb to any emotion that may be deemed maternal.
Davey recognized I {didn’t want} to hold her –I feel so weird writing that — and he willingly scooped her up and walked around the hospital room with her.
I remember watching him thinking, “how is he already this good? How does he already love her?” I had never seen him hold a baby before. It looked as if he had been holding her his whole life. She fit perfectly into his arms. I was jealous of my husband who seemed to be feeling everything I wanted to feel.
The one emotion I remember strongly was the new sense of responsibility. I knew I had to keep her alive. A nurse told me that Seton had some fluid in her lungs because she was coughing it up. It was really not a big deal, but I became paranoid about watching to make sure she was breathing. So I didn’t take my eyes off of her that first day. Looking back, I guess I was thinking that the least I could do (if I couldn’t love her) was make sure she kept breathing.
Exhaustion has a weird power over a human, and the more I watched Seton’s small chest rise and fall as she lay in her bassinet, the more I felt pulled toward sleep. She was born at 3:21am and as the next night approached I felt I couldn’t even watch her to make sure she stay alive.
I asked them to keep her in the nursery that night.
I felt so ashamed.
I am a rational and loving person, I kept telling myself. I will grow to love her.
And I did.
After the first week at home, I told Davey, “I can’t believe it, but I love her.”
He thought it sounded funny because he giggled and said, “of course you do.”
And now, almost a year later, I am completely shocked by how much I love her. I’m even more shocked that the love does not stop growing.
My life used to be my life. Every decision I made was based on what would make me the happiest.
What job makes me happy? Which friends make me happy? Which TV show make me happy? What book should I read to make me happy?
Now, each and every decision I make, I make for Seton. If I seek happiness for myself, it’s because I want to radiate joy to her.
In many ways, I have matured. I imagine other people reach this maturity sooner in life than I did. I used to care so much about what other people think.
I used to get upset that old ladies in the grocery store would criticize me for not having socks on Seton.
But, now? I don’t care what they think. I know she pulls her socks off.
I used to care about upsetting people in church because Seton is a distraction.
But, now? I don’t care what they think. I know it’s more important for me to bring Seton to church than it is to worry about other people being distracted.
I used to feel so guilty about leaving work in time to pick Seton up from daycare.
But, now? I don’t care what anyone thinks. I know it’s more important that I spend one more waking hour with my daughter than finish discharge summaries or return a phone call from a patient I’ve already spoken to twice about confirming his appointment.
It took becoming a mother for me to fully dissociate myself from others’ concerns and criticisms.
It’s only been one year, and I feel like the person I am and the direction my life is going has completely changed.
Who says there is no instruction manual for parenting!?
There’s Google!
Google has been my bff over the past year. An expert parent = an expert googler, right? (um, okay Kaylee)
I compiled some of my favorite parenting resources I have acquired over the past year and thought I would share. It may come as no surprise that the list includes websites by fellow therapists. Occupational, speech, and physical therapists are such incredible resources for pediatric development.
Mama OT: a mom and occupational therapist who gives great play ideas, tummy time ideas, and offers a rough sketch of developmental milestones that should be encouraged in young children. I think I may have read all her posts directed toward babies 0-12 months and have used all her advice! I can’t wait to try out some of her ideas for older children one day.
Pink Oatmeal: I struck a gold mine when I stumbled upon Pink Oatmeal! A mother and physical therapist explores developmental milestones and offers advice as well as education about the importance of each milestone.
The Inspired Treehouse: Three therapists (therapy is where it’s at) with more play ideas for kids and babies!
Seton’s first few crawls:
You Kid’s Table: I go to this site once a month to check in on the next food/drinking thing to try with Seton. If it weren’t for this website, I would have never thought to start offering Seton a straw by 8 months (which she successfully uses now!) or finger foods at 7 months. I knew absolutely NOTHING about feeding a baby until I stumbled upon this website.
Here are some of the best toys I have used with Seton over the past year that encouraged her development:
This ball helped Seton bring her hands to midline in the early months because she could easily grasp it. It also taught her about back and forth motions.
Seton first rolled to her side when she was in this play gym because she was looking at all the toys hanging off to the side. It encourages rolling, reaching, and hand-eye coordination.
A push toy encouraged both crawling and walking for Seton. For crawling development, Seton went from laying on her belly and reaching for the buttons/knobs to coming to all fours and reaching for the buttons/knobs. She learned how to be on all four and reach forward. Once she could pull to stand, she started pushing it around the house.
She loves to crash down the blocks. She hasn’t yet learned how to stack them, but she is slowly starting to understand. When we play with blocks, I always count them and say the colors out loud to help her make some associations.
We used a boppy to help her learn to sit independently. We also used it a lot for tummy time since she could lay over it and look down at toys/books. Obviously, I use it for nursing, too. A must have!
This toy house has been a favorite of Seton’s since she got it for Christmas. Each month, she discovers something new about it and has learned how to open/close the door, turn on the light, open the window, and spin the sun/moon.
Her favorite teether was this banana baby toothbrush we got from my brother and sister-in-law. Their daughter loved it, too. The first time Seton was quiet throughout the one hour church service was when she was gnawing on this teether.
But anyone who has had a kid can tell you THE KID’S favorite toys weren’t intended to be toys at all. 😉
The DVDs…
The phone…
The dirty laundry…
the glasses…
the boxes..
the stairs…
the cupboards…
Anything is a toy to a child. 🙂
Please comment below and share YOUR favorite parenting resources! I love learning new things and feel so fortunate we have so much information available to us.
I happen to believe I am married to the best father. I have to put it into words in hopes that other men will read this and feel called to step up to the amazing, challenging, and rewarding role of fatherhood.
Davey became a father the moment Seton was conceived. From the first time I told him I was pregnant, he honored the role of fatherhood by taking care of me–the vessel carrying his child. He always asked (and still does), “what can I do for you?” He actually recently got upset that I didn’t have anything I needed him to do! He is ready to vacuum, clean, take out trash with just a simple request.
Davey is a father when he makes jokes, like threatening to use a go-pro during labor and delivery or pretending like swaddled infant Seton is a burrito.
Davey is a father when he bathes Seton, every night, gently pouring water over her small, worn out body as she giggles at his expressions.
Davey is a father when he tells me he looks forward to getting one-on-one time with Seton when I work on the weekends. When I come home she has bagel crumbs in her carseat and is still wearing her pajamas. But she is happy with a clean diaper, and I can tell she loved her day with her daddy.
Davey is a father when he goes to work every day to make sure Seton and I are well nourished, well sheltered, and financially comfortable.
Davey is a father when he insists we never miss mass, even if it means going at 7:30am on race day or when Seton is extra crabby.
Davey is a father every day because he shows up. He is present in our lives. He is energized by the call to take care of us.
I fell in love with Davey for all his amazing characteristics–ambition, humor, love, and faith–without even recognizing how much I will appreciate him as a partner in life who will raise our children.
Diastasis recti, a separation of your abdominal muscles, is a common condition during and after pregnancy.
The linea alba is a line of fibrous tissue between two sides of the rectus abdominis that runs vertically. When this muscle is stretched throughout pregnancy, there can be a physical separation or widening between the two sides of the abdominal muscle.
As outlined in previous posts, the abdominals act as a natural back brace for us. If there is weakness or separation in our natural back brace, a number of pain conditions arise. Unfortunately, diastasis recti is not always recognized early, and I see mothers of all ages in the clinic for hip pain, back pain, knee pain (etc, etc, etc) that arose from weak abdominals. (side note: Obgyns should just start referring women to physical therapists after any type of birth, right?)
I searched the web to find a quick video of how to tell if a diastasis recti is present. I found this video you can use to assess for the presence of this condition:
Let’s all freak out for a minute because we all just realized we have diastasis recti…
ok, I’m still freaking out…
still freaking out…
ok, now I am desperate to fix this!
How convenient there is a post right here about postpartum abdominal strengthening!
There is one thing to add to this strengthening program if you find that you have diastasis recti. Use your hands (or a brace, etc) to physically pull your abdominals together as you perform the exercises. In other words, push your abs together.
I want to note a few things you should most definitely NOT do if diastasis recti is present:
3. YOGA positions where you are pushing your stomach out (aka abdominal breathing, dead bug, to name a few), yoga positions that STRETCH the abs (cobra), or anything on your hands and knees with poor abdominal control (cat, cow, sunbird).
4. LIFTING without engaging your abdominal muscles. This includes lifting your dear little (or big) baby.
5. Did I already say don’t do sit ups? Just don’t. If you want strong abs, do this.
I strongly encourage you to seek help from a physical therapist if you have a significant diastasis recti. There is nothing like having an expert treat you one on one to prevent and treat pain. I am not speaking of a personal trainer or fitness guru, although they are helpful for many things. A physical therapist is a movement system expert with a physical therapy degree (7 years of post high school education for a doctorate degree) and has been up close and personal with the rectus abdominis and line alba a la cadaver labs. TMI?! I just want to be clear that seeing a personal trainer is NOT the equivalent.
Your health insurance may help you out with the cost of physical therapy. If you don’t want to see a doctor first to get an order for physical therapy, call your local PT clinic and see if they have direct access. If you don’t know what direct access is, please read my explanation here.
***The content of http://www.kayleemay.com is for informational purposes only. The information presented is not to be taken as professional medical advice, diagnosis, or treatment. If you are having pain, or seeking medical advice, talk to your health care provider. Do not delay in seeking treatment because of information you have read on http://www.kayleemay.com. Taking recommendations presented on http://www.kayleemay.com is solely at your own risk***
Sometimes it seems like breastfeeding is a sport. It requires concentration, endurance, a balanced diet, practice, patience, and sheer determination.
The more you do it, the more weight you lose. (insert thumbs up emoji)
The more you do it, the more you are prone to injury. (insert thumbs down emoji)
Breastfeeding can cause back pain, neck pain, shoulder pain, and wrist pain. Each pain condition is directly related to posturing while nursing. The good news is, posture can be easily adjusted to reduce the risk of pain associated with breastfeeding.
In this post, I will discuss the most common breastfeeding positions and talk about how they can cause pain and what you can do to prevent the pain.
The key to good breastfeeding posture is taking the time to prepare for the nursing session. Your baby might be screaming his precious little head off, but take 5 extra seconds to think through your position and set up before latching on the starving little babe.
CRADLE HOLD
Source: BabyCenter.com | Positions and tips for making breastfeeding work
I’ve never personally done this position because…ouch. Seton was born at a whopping 8 pounds, 10 ounces and (obviously) has only been getting bigger. I was NOT ABOUT to hold that weight in the crook of my elbow for 15+ minutes at a time. In the picture above, one can see the weight of the baby will pull the entire right shoulder blade forward which subsequently rounds out the upper back.
This picture also shows the mother tenderly looking down at her child. Let’s all let out a group sigh…”awwww”… and then let’s never do that. Looking down at your infant for the duration of the feeding causes the muscles on the back of your neck to work really hard for a really long time in a really elongated position. Really. And that’s a workout those muscles just don’t need. (did I say “really” enough to make my point?)
A better option is to place the infant on a stack of pillows (and/or a boppy) to take the pressure off the supporting arm and shoulder. Once the baby is latched, keep your neck tall and look forward. Alright, you can peak at the cutie pie once in a while.
To prevent lower back pain, make sure your feet are supported and not just dangling from the couch or rocking chair. Sit evenly on your buttocks. If you have one foot tucked under your hips, your back is in a bent and rotated position that can cause pain.
THE CROSS OVER HOLD
Source: BabyCenter.com | Positions and tips for making breastfeeding work
This is similar to the cradle hold, but the position of the arms are switched. For this position, I suggest to make all the changes recommended above.
These two positions put an enormous amount of pressure on the arms and pull your upper back forward. Unless you’re going for the hunchback look, USE PILLOWS to support the baby!
Also make sure your back is fully supported. In some chairs your feet may not reach the floor if your back is supported on the back of the chair. In this case, you may need to use pillows behind your back to support your back and allow your feet to touch the floor.
THE CLUTCH OR FOOTBALL HOLD
Source: BabyCenter.com | Positions and tips for making breastfeeding work
This position is great for so many mothers including those with large breasts, those with twins, and those who have had a Cesarean section.
As you may have guessed, I recommend placing the infant on pillows so you take out the work your arm would have to do. Sit with your back supported so that the arm that is guiding the infant’s head does not have the tendency to pull your shoulder girdle forward and cause your back to round out. As always, once the infant is latched, keep your head up and look forward. Your feet should be supported.
THE RECLINING POSITION
Source: BabyCenter.com | Positions and tips for making breastfeeding work
Great was the day that I mastered this position because it meant I did not have to sit on my postpartum bum. (TMI?) This is also a great position if you have low back pain. Just remember to support your head with pillows so your neck is in a neutral position. I’ll take this moment to refer to my post on the Ergonomics of Sleep where I mention the importance of keeping your neck in a neutral position while laying down. Don’t prop your head up with your hand like the ever-so-informative cartoon shows above.
To summarize the dos and don’ts of breastfeeding:
DON’T support the weight of the baby with your arms.
DO rest the infant on pillows and/or a boppy (I use a boppy and pillows galore and have remained pain free).
DON’T look down at your baby for the duration of the feeding…(or your Kindle, Nook, or iPad…)
DO keep your neck in a neutral position.
DON’T allow legs to dangle or be crossed under your booty.
DO make sure feet are flat on ground or stool to take pressure off the low back.
Happy nursing and feel free to message me with any questions!
