Prenatal exercise...

Hi all...

ari ni saya buat regular check up di klinik (every 2 weeks)... then nurse tu bagitau kaki saya dah start membengkak huhuhu... no wonder sandal yang sya pakai semakin ketat.. cincin pun makin sempit... so, sya try cari kaedah bagaimana untuk mengurangkan bengkak tangan dan kaki time pregnant. Menurut sumber, saya kena buat light exercise bagi membantu peredaran darah yang baik ke bahagian kaki. kalau ikut nurse, dia suruh letak bantal kat kaki je semasa tidur then tak boleh biarkan kaki gantung semasa duduk, kena pijak sumthing untuk support kaki hehe..

so, i found some prenatal exercise routine yang senang untuk di lakukan;

 
Source: Here
Beberapa jenis senaman mudah yang boleh anda amalkan semasa bulan akhir kehamilan dalam menyediakan badan anda untuk proses bersalin.

Tailor Sitting

Kebaikannya 
* Posisi ini dapat meregangkan otot di paha dan pelvis.
* Dapat memperbaiki postur badan.
* Melembutkan sendi pelvic.
* Memperbaiki peredaran darah ke bahagian bawah badan. 
Kaedahnya: 
* Duduk di atas lantai dengan belakang badan anda tegak.
* Temukan tapak kaki, pastikan lutut anda mencecah lantai.
* Anda akan terasa regangan pada bahagian dalam paha.
* Lakukan senaman ini setiap kali anda duduk di lantai.
* Jika sukar untuk duduk dalam posisi ini, sandar pada dinding dan alas setiap paha anda dengan bantal/kusyen.
   

Pelvic rock

Kebaikannya:
* dapat meregangkan otot-otot di bahagian bawah belakang
* dapat mengurangkan sakit belakang.
Kaedahnya: 
 * Posisi diri anda dalam keadaan seperti merangkak. Perut/belakang rata.
* Naikkan perut/belakang anda seperti posisi kedua. Tunggu beberapa saat.
* Rehatkan perut anda semula, ratakan kedudukan perut/belakang.
* Ulang beberapa kali, sebaik-baiknya 10 kali.

Kebaikan Senaman

* membantu bertenang sewaktu dalam kesakitan melahirkan anak
* membantu anda mudah bersalin
* mengekalkan kesihatan yang baik
* mengurangkan sembelit, sakit belakang dan keletihan
Mencegah sakit belakang
* letakkan sebelah tangan anda di bawah perut anda dan
* letakkan tangan sebelah lagi di bahagian bawah belakang
* tarik nafas dan angkat ke atas kandungan anda secara perlahan
* pada masa yang sama, tekan punggung anda menghala ke lantai dan
* kembali ke kedudukan asal
* tulang punggung anda sepatutnya bergerak ke hadapan dan ke belakang
Mengendurkan otot-otot pinggang
* duduk dengan menyilangkan kaki (seperti bersila) sambil membongkok sedikit
* tekan lutut anda ke lantai dengan menggunakan tangan dan renggangkan paha
* setelah berehat seketika ulangi semula langkah tadi
Menguatkan tulang punggung dan otot-otot faraj
* baring menelentang
* kempiskan perut anda ke dalam dan
* tekan bahagian belakang anda dan berehat
* rapatkan otot-otot anda seolah-olah anda menahan kencing dan rehat
* lakukan senaman ini perlahan-lahan
* boleh dilakukan sambil berdiri atau duduk
Mencegah kekejangan kaki
* baring menelentang
* angkat sebelah kaki anda dan gerakkannya ke atas dan ke bawah
* kemudian pusing mengikut pusingan jam dan sebaliknya
* ulang pada kaki sebelah lagi
Menguatkan otot-otot perut
* baring menelentang sambil mengangkat kepala dan kedua-dua kaki ke atas
* kemudian berehat

Newborn baby: How big is his stomach???

Well, do you know?

Most women will probably estimate it to be much larger than it really is. In truth, the size of a newborn baby's stomach is about the size of a hazelnut, or small glass marble, with a capacity of 5-7ml/cc per feeding. This is not a lot. This is not much at all. But the fact is that, many women who have just given birth do not know this, with what consequence? Some (or many) are pressured into "topping off" with formula to "ensure" the baby got enough. This in turn, becomes a self-fulfilling prophecy because the baby will nurse less at the breast, the mother's breasts will not receive due stimulation, and if supplementation continues, the breasts are tricked into thinking there is little to no demand for milk. On the other hand, some mothers with babies in the NICU who have to resort to pumping get frustrated because they are led to believe that the teaspoon of colostrum they worked so hard to express, is simply "not enough"....The size of the baby's stomach also has as a result the very frequent feedings breastfed babies have. 

On day three, the baby's stomach has grown to the size of a shooter marble, which can approximately hold 22-27 ml/cc or about 1 ounce, of milk at any given feeding. Take a look at your baby's fist and you'll get a good idea of how big his stomach is.

By day 10, your newborn's stomach is still very small, accommodating about 45-60 ml/cc or about 1.5-2 ounces per feeding. This is roughly the size of a walnut or a golf ball. This coupled with the quick and easy digestion of breast milk not surprisingly makes for a frequently feeding breastfed baby. About 8-12 feedings per 24 hours to be exact. (1)

It is sad to say, though, that I have personally heard and experienced hospital staff nearly threatening and filling the new mother with anxiety about not being able to produce enough colostrum for her very hungry baby. With their jittery, uneasy and (perhaps well-intentioned) worrisome tone of voice, they constantly badger the mother about the fact that if the baby does not drink, the baby cannot pee.. and the baby must pee or else...

Touching on this subject very briefly, since the input of milk is so small, wouldn't that automatically mean they can only pee so much? This is very true. On the first day of life, a healthy term infant will wet one diaper, increasing with the number of days until mom's milk comes in ( so, 1 wet diaper on day one, 2 wet diapers, on day two, etc)

According to Scammon RE, Doyle LO. Observations on the capacity of the stomach in the first ten days of postnatal life. Am J Dis Child 1920; 20:516-538.

·         day 1 - .25 oz

·         day 2- .46 oz

·         day 3 - .96 oz

According to another study (2) breastfed babies regained their birth weight quicker or just as quick as their mixed feeding counterparts, which busts the myth of insufficient milk. In the study Group A represented exclusively breastfed infants and Group B represented the control group of mixed feedings (4 times daily from the breast - 6 times formula). The study goes on to note:  "By the sixth day after birth, the weight increment in Group A is even higher than the newborns in the control group. Basing on the rate of increment, the average time required to regain their birth weight is 9.36 days in Group A, slightly less than 9.44 days in the control group."

Equipped with this information may you resolve to continue providing your baby with colostrum fully confident that you are able to fully nourish your baby from your breast. Don't let (well-meaning or not) hospital staff bully or frighten you into giving up and supplementing before you truly got the chance to breastfeed. How else has all of humanity survived on just colostrum in the first days of life...?

Notes: 

Taken from: 

http://arubanbreastfeedingmamas.blogspot.com/2010/03/your-newborn-baby-how-big-is-his.html

(1) Silverman, WA, ed.  Dunham's Premature Infants, 3rd edition. New York: Hoeber, Inc., Medical Division of Harper and Brothers, 1961, p. 143-144.

(2) Wang,Y et al:  Preliminary Study on the Blood Glucose Level in the Exclusively Breastfed Newborn, J Trop Peds 1994, 40:187-88.