Page 80 - Parents Magazine (December 2019)

YOUÑWomen’s Hea lth

Ease Parenting Pains With THE KINDEST

a Foam Roller POSTPARTUM KIT

A SORE
NEW MOM COULD

ASK FOR
Massage
your

muscles!

Birth-giving bodies go
through so much—so why
do we treat postdelivery
care like an afterthought?
As any vaginal-birth
veteran can tell you, the
Aching from hauling a car seat or hoisting your spinal alignment. Lie on your back
your toddler? A foam or soft-rubber with your knees bent and the roller provisions you need to take
roller can help, but using it the wrong way perpendicular to your spine at about care down there after the
could actually cause pain or injury. Sue where your bra hits. Without arching your baby arrives—disposable
Hitzmann, connective-tissue specialist back or neck, slowly expand your rib cage undies, witch hazel pads,
and creator of the self-care practice the over the roller as you inhale. On your
MELT Method, shares three ways to boost exhale, make a shh sound to engage your benzocaine foam—are
the total-body benefits of your roller. core. Repeat three times. To release traditionally swiped from
lower-back tension, place the roller along the hospital or hastily
Start with your legs. your spine and do the same inhale and
Lie on your back with the roller under your exhale while bending to the right and left. bought at a drugstore in an
thighs just below your buttocks. Twist the exhausted haze. Not any
flesh on one thigh by moving your leg End with your hips. more, if the Frida company
back and forth in a figure-eight motion for Extended sitting or repetitive motions has its say. The Frida Mom
up to a minute. Then pause to let the weight (like running or biking) can compress your
of your thigh compress into the roller. lower back. Lie on your back with your Labor and Delivery +
Repeat these actions for your midthigh knees bent, and place the roller under Postpartum Recovery Kit
and lower thigh. Be sure to flip and do the your pelvis. Bring your knees to your chest ($100; fridamom.com)
other leg too! Or try doing both at once. and gently rock your hips from side to side includes a soft gown and
four or five times to release tension. Then
Move to your upper back. place one foot on the ground, cross the socks for labor, a peri
If you often sit hunched at a desk or stand opposite ankle over your thigh, and bring bottle, instant-ice maxi
over a changing table, your roller can help your legs into your chest for a hip stretch. pads (praise!), and more for
you open up your chest area and improve Repeat on the other side. —Emily Elveru CLOCKWISE FROM TOP LEFT: STUDIO FIRMA/STOCKSY; PETER ARDITO; PRISCILLA GRAGG.
all that comes after. Buy it
for yourself or for any mom-
A CAUTION ABOUT BREASTFEEDING + KETO to-be who’d like to actually
The ketogenic diet is a high-fat, low-carb plan in which your body have what she needs—no
metabolizes fat instead of carbs as energy, says Pegah Jalali, R.D., a hospital thievery required.
pediatric dietitian in New York City. If you’re nursing, ask your ob-gyn
before trying it, since research hasn’t yet shown how it can affect your milk —Katie Arnold-Ratliff
or your baby’s development. Also, both keto and nursing increase your
need for fluids and electrolytes, so you’ll require even more if you do both.
Not drinking enough will decrease your milk supply. —Shannon M. Bauer

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