new to exercise/callanetics

[Nina]

Hi Tasha,
I sent this question to your “contact us” page yesterday, sorry about the mistake! I have recently started exercising again, 2 years after having my daughter. I suspect that I have undiagnosed prolapse but my symptoms seem to match with the heaviness, falling-out feeling & bad lower back pain. Do you recommend alternating your DVD with walking or can they be done on the same day? Also, what are your feelings about Callanetics for someone w/prolapse? Thanks, your website is very helpful and encouraging.
Nina

[Tasha Mulligan]

Nina,
As you are recently beginning to increase your activity level, I would recommend you begin using the Hab It dvd on one day and then walking the next. After a couple weeks of this, allowing your body to build the endurance, then you can increase the frequency of both your walking and performance of the dvd workouts.

As for Callanetics. I like it, but there is a fair amount of tucking your tail bone under that I don’t like. I really promote tail bone extension, so if you like the callanetics workouts, you can still do them, just be sure to work a couple of hip/tail bone extension exercises after your workout. Also, perform the squats at your own pace. They are fast and this can lead to poor form and knee injury. Finally, hold off on adding callanetics into your routine for 4-6 weeks. If you start everything at once it will be hard to recognize what is helping and what is not. That’s my 2 cents worth…

Glad you found our dvd. We would love more feedback from you after you work through the exercises for 3-4 weeks.
-Tasha

Tasha

[Nina]

Hi Tasha,
Thank you so much for your quick response! I did some gentle walking today and am feeling much worse than usual; nearly as much pain and pressure as I felt in the initial year after my baby’s birth. Would you mind sharing your advice/opinion on a rowing machine? I’m wondering if a seated cardio choice might be better, but exercise bikes really hurt to sit on. Thanks again,
Nina

[Tasha Mulligan]

Nina,
Rowing is a good exercise choice ONLY if your hamstrings are flexible enough to allow you to sit forward on your tripod (Your 2 sit bone and your pubic bone). If your hamstrings are tight, then you will find yourself rolled back on your tail bone and this is not a good position to exercise in.

If you are feeling symptoms with gentle walking, then I would recommend you work through the Hab It dvd without adding any other activity at this time. After 2 weeks of consistent pelvic floor base training, then you can add in an activity such as swimming. My latest blog entry outlines all the benefits of swimming. Just getting in the water and moving is great for you. Hold off on walking for fitness for 4-6 weeks and then re-introduce this activity with a better conditioned pelvic floor and you will note a difference.

-Tasha

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