Lactic Acid Build Up

Bangkok Post : Don't fret... revel in it!

"When the doctor told me that the baby in my womb had stopped breathing, I collapsed into a heap," she recalled. "All the strength left me. I cried and cried and so did my husband."

Nareumon had chosen a competent individual trained to give a basic rubdown, rather than a professional therapist, but had been satisfied with the results. About a week later, however, she experienced some minor vaginal bleeding. Worried at the possible implications, she hurried to see her gynaecologist, who recommended that she have an ultrasound. Which was how she discovered the awful news.Her gynaecologist didn't single out the masseur for blame, explaining that the miscarriage could have been caused by a number of factors. But Nareumon had learnt her lesson.

"If you're pregnant and really need a massage," she advised, "I think it's crucial that you only go to a therapist who has real expertise in massaging pregnant women. During my second pregnancy, I did have a massage every two or three weeks because the pain was so severe, but it was carried out by someone who is expert in massaging pregnant women."

Her second pregnancy went smoothly and she gave birth to a healthy daughter who is now a year and seven months old. Nareumon, who is now 30 years old and eight weeks into her third pregnancy, is a Bangkokian married to an Englishman. The couple presently reside in the UK.

Nareumon is absolutely right to be so cautious, said Meena Sobsamai, a qualified nurse, midwife and childbirth educator.

"If you ask me whether it is safe for pregnant women to have a massage, I'd say yes. But it's paramount that the massage therapist has a comprehensive knowledge about what is safe for pregnant women - and what isn't," explained Meena, who also double as a lactation consultant and is currently manager of the Childbirth and Breastfeeding Foundation of Thailand.

Posture is one of the key considerations when it comes to massage for pregnant women, Meena added. For a back-and-shoulder massage, for instance, the most appropriate position is either sitting up straight or lying on one's side.

"Pregnant women cannot lie prone, obviously. Neither can they lie on their backs for long periods because many of them get uncomfortable and as the pregnancy progresses it is sometimes hard for them to breathe in that position," Meena noted.

Extra precautions should also be taken when it comes to foot massages.

"On the sole of the foot there is a reflex point that is associated with, and can potentially trigger, premature delivery," Meena explained. "Practitioners of Chinese as well as Thai traditional medicine have known about this pressure point for a very long time. They believe it can help [to manipulate it] if a birth is overdue.

Fit Tip Tuesday: Stretches for Everyone! | A Knack For Nutrition

The majority of us work hard to make fitness a priority. But at times it feels as though there are barely enough hours in the day to get everything accomplish let alone sneak in a workout. When we get to the gym our goals are pretty clear: Break a sweat, get our heart rates up, and build some muscles. While these priorities are great on their own, the time crunch that affects us all rarely leaves time for one of the most important components of a well rounded fitness routine: Stretching .

There are many reasons why stretching is a vital component of exercise. Most importantly, regular stretching may help you improve your flexibility and decrease your risk of injury. Benefits of stretching may also be felt immediately as it helps release lactic acid buildup, increases blood flow to the muscles, and may provide a larger range of motion in your joints.

Many great stretches exist for all types of people. From athletes to office workers, everyone can benefit from performing a stretching routine. Here are a couple of my favorites:

Yoga Inspired:

Ragdoll: Responsible for stretching the hamstrings and lengthening the spine, this is one of my all time favorite stretches. I recommend it for clients of all fitness backgrounds for the release it provides to the low back.

( source )

Begin performing this stretch with bent knees and feet hip width distance apart. Over time, work on straightening your knees but never locking them fully. For an added bonus, rock slowly side to side.

Downward Facing Dog: Known as the resting pose in the midst of a vinyasa flow, this pose is great for relieving lower back pain and releasing tight calf muscles while simultaneously lengthening the hamstrings and arms.

( source )

To perform this stretch begin on your hangs and knees. From there, slowly lift your knees away from the floor keeping them slightly bent. Simultaneously lengthen your arms releasing the shoulders away from the ears. The goal is to try to form your body into an upside down V. You can read more details about downward facing dog by clicking the link.

Run Strong

Exercise physiology for health care professionals

Campbell essential biology

Creatine

Boston Bound