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  • Pregnancy Exercise
    of labour and incidence of delivery complications and evidence to date has suggested fetuses of exercising women may tolerate labour better than those of non exercisers RCOG Feb 2015 Most pregnant women who exercise regularly will have measurable results including Reduced fatigue insomnia and back pain Improvements in aerobic fitness levels in readiness for birth and postnatal recovery Reduced weight gain and likelihood of developing gestational diabetes Improved pelvic floor function Reduced stress anxiety and depression SENSIBLE PRECAUTIONS Hormonal changes in pregnancy lead to raised joint laxity and can potentially raise the risk of injury during exercise so always consider the following If not already a regular exerciser start with 15 minutes of continuous activity four times a week Build over time to 30 minutes daily Brisk walking is good exercise in pregnancy Work within your own limits Listen to your body and stop if uncomfortable or unwell Try to exercise at moderate levels of intermittent activity Keep well hydrated by drinking plenty of fluids and avoid exercising in hot humid environments To avoid hypoglycaemia a drop in blood sugar levels consider a small snack and limit exercise sessions to forty five minutes Avoid exercises that go beyond the normal range of movement unstable positions or standing for long periods and allow for the change in centre of gravity Avoid contact sports high impact aerobic exercise running and jumping and exercises that require a wide stance or sudden change in direction Avoid weight training exercises that lift both arms above the head and or sit ups after twelve weeks Do not lie on your back to exercise beyond sixteen weeks gestation Always wear a good supportive bra and proper footwear trainer type shoes If possible attend a specific pregnancy exercise class led by a qualified specialist instructor As pregnancy progresses

    Original URL path: http://www.phys-ogue.co.uk/pregnancyexercise.html (2016-04-26)
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  • Pelvic Tilts
    Phys ogue All rights reserved Expecting to Exercise PELVIC TILTS THIS EXERCISE WORKS THE CORE AND IS ESPECIALLY GOOD FOR THE MUSCLES THAT STABILISE THE PELVIS IT IS VERY GOOD FOR LOWER BACK ACHE ADOPT A NEUTRAL POSTURE AND STAND WITH HEELS BOTTOM AND SHOULDERS TOUCHING WALL ARMS BY SIDE KNEES BENT AND FEET HIP WIDTH APART OR LIE WITH HEAD ON PILLOW ARMS BY SIDE KNEES BENT AND FEET

    Original URL path: http://www.phys-ogue.co.uk/pelvictilts.html (2016-04-26)
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  • Varicose Veins in Pregnancy
    in part due to the fact that pregnancy hormones cause the walls of the blood vessels to relax along with other smooth muscle and partly due to the extra pressure in the pelvic area caused by the growing baby These factors combined cause the walls of the veins to distend and widen taking on a bulging appearance they become varicose Varicosities in the legs are most common but can occur elsewhere Piles are simply varicose veins in the rectal area and varicosities in the vulval area can affect up to four per cent of pregnant women A tiny number of women will have varicosities in the perineal area between the vagina and back passage which require close observation by the midwife at the time of birth in order to reduce the risk of bleeding Unfortunately varicose veins are not preventable but most women find they do significantly improve after the baby is born If treatment is ultimately required it is recommended after the family is complete as varicose veins tend to get worse with each pregnancy TOP TIPS Aim to move around at least every 30 minutes during the day Gentle exercise such as a walk can help Avoid long periods of sitting or standing still Avoid sitting with legs or ankles crossed and put your feet up as often as you can when sitting Consider using a footstool Avoid too much weight gain this increases the pressure by adopting a healthy balanced diet Support tights may help by supporting leg muscles available at pharmacies Aim at sleeping with legs higher than the rest of your body A pillow under your ankles or books under the foot of the bed may help Wear low heeled ideally 3cms comfortable and supportive shoes Regular gentle exercise such as walking and swimming can

    Original URL path: http://www.phys-ogue.co.uk/varicoseveinsinpregnancy.html (2016-04-26)
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  • Gift Vouchers
    07952565002 Home About Phys ogue What We Do Contact FAQ s Gallery Links Copyright 2014 Bernadette Fogarty Phys ogue All rights reserved Expecting to Exercise WHY NOT GIVE OR RECEIVE A PHYS OGUE GIFT PACKAGE 40 FOR SIX PRE PAID CLASSES OR ONE INDIVIDUAL PERSONAL FITNESS SESSION BOOKING NOW FOR SPRING CLASSES EXPECTATIONS WHEELIE FIT MUMS CONSIDERING A FITNESS WELL BEING GIFT CONTACT BERNADETTE AND HAVE YOUR PRE PAID VOUCHER

    Original URL path: http://www.phys-ogue.co.uk/giftvouchers.html (2016-04-26)
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  • PHYS-OGUE - A Wheelie Unusual Heptathlon
    for all participants Entry will be by Raffle Ticket Tickets are priced at 3 and are obtainable in advance or on the day Multiple tickets welcome Prizes will be drawn at the finish All proceeds to Sport Relief Things all participants need to know By taking part in this event you agree and acknowledge the following Terms and Conditions This is not a formal Phys ogue Class Participants are responsible for their own level of exertion and should take particular care to exercise within their own limits All Expectations group members and Pink Wheelie Fit Mums are advised to walk the course If running the course participants should remember to warm up and cool down properly before and after the event Any exercise activity carries with it a risk of injury If at any time during the event participants feel unwell excessive discomfort or pain they should stop immediately Participants should follow the instructions of the officials and be mindful at all times of the safety of others Children and babies remain the responsibility of their parents at all times Phys ogue does not accept responsibility or liability for any loss damage or injury arising out of participation in the

    Original URL path: http://www.phys-ogue.co.uk/awheelieunusualheptathlon.html (2016-04-26)
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