TheFitInstitute_Pilates for the Expecting Mother

N E W S L E T T E R

GET MOVING, MAMAS! PILATES FOR THE EXPECTING MOTHER ALSO INSIDE Being Grateful Is Good for You! • Recovery Friday’s • National Physical Therapy & Breast Cancer Awareness Month • Happy Halloween!

N E W S L E T T E R

GET MOVING, MAMAS! PILATES FOR THE EXPECTING MOTHER

back pain during their pregnancies (defined as a persistent pain lasting longer than 2-3 months) due to the changes in their center of gravity. Muscle weakness may also lead to urinary incontinence and difficulty activating core muscles. Pilates can help ease the stresses that your body iscurrentlygoingthroughandhelp itbetter prepare for birth. It focuses on improvement of posture, flexibility, muscle strength, joint alignment,andnerve involvement.Whenthese factors are all functioning in harmony at their peak levels, your stress, fatigue, and achiness will begin to subside. What About Post-Partum Pains? It is likely that your body may experience a general weakness after delivery as well, due to the stress and significant change that is placedonyourbodyduringtheprocess.Pilates exercisescan focusspecificallyonthecoreand pelvic regions of the body, in order to help you bounce back as quickly as possible. In some cases, women may experience diastasis recti with their delivery, also known as abdominal separation. Diastasis recti can interferewiththestrengtheningoftheabdomen muscles and cause the belly to “pooch.” Fortunately, through targeted core strengthening, Pilates can also help reverse this condition so you can get back to what matters most: caring for your new family member! Sign Me Up for Pilates! Are you interested in adding Pilates to your physical therapy treatment plan, in order

to allow for a smoother, more comfortable delivery? Do you want to get rid of those pregnancy-related aches and pains? Are you ready to get your body back after giving birth? If so, contact The Fit Institute today! Targeted Pilates exercises will ease your pregnancy. In addition, our licensed physical therapists can also help you with: • Targeted stretches and strengthening exercises to help during pregnancy. • Treatment plans for both before and after your baby is born. • Increased health while pregnant. • Preparing the body for an easier delivery process. • Helping to manage or avoid certain issues that may arise during pregnancy, such as gestational diabetes. • Relieving lower back pain and joint pains that come with pregnancy. • Regaining your strength after pregnancy, by working on the core and pelvic muscles to get back in shape. Pregnancy ishardwork–and it’sokaytoget some help. At The Fit Institute, we are here to provide you with the help you need. Call (773)799-2795 toscheduleyourconsultation with one of our caring and compassionate physical therapists – and we’ll help you get moving, mamas!

At The Fit Institute, we have some exciting news toshare–twoofourstaffmembersarepregnant! Because of this, we wanted to share some fun ways to get moving while you’re expecting your bundle of joy. Manywomenexperienceadecrease inphysical activity during their pregnancies, due to their overall discomfort, in tandem with juggling their seemingly endless daily responsibilities of working hard and preparing for new life. Lackofphysicalactivitycanmakepregnancies more difficult and can leave a mother’s body under-prepared for the strenuous birthing journey it is about to embark on. Fortunately, Pilates is an easy and fun way to get the exercise you need while preparing for the arrival of your new little one. Contact The Fit Institute today to learn more! How Can Pilates Help My Pregnancy? Pilates helps with improving strength and movement throughout the entire body. It has also been known to be used as a stress management technique, as well as a way to strengthen the joints and muscles. It helps with improving muscle performance, motor control,andreinforcingposturalalignment.By focusing on the core, Pilates is able to amplify your center of balance and promote an even musculature throughout the body. This is important during a pregnancy because it is no secret that the body experiences many drasticchangeswhileexpecting.This includes postural adjustments, increased load on the pelvic floor,hormone increases,andstretching and thickening of the ligaments. 50-70% of pregnant women also experience chronic

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L E T P H Y S I C A L T H E R A P Y C H A N G E Y O U R L I F E C A L L T O S C H E D U L E Y O U R A P P O I N T M E N T T O D AY !

BEING GRATEFUL IS GOOD FOR YOU! GRATITUDE AND HEALTH. Research shows that the experience of gratitude can induce a sense of relaxation, improve the immune system, and decrease blood pressure. Grateful people also tend to cultivate better health habits, like eating more nutritious food, exercising, and avoiding risky behaviors. The optimism that stems from gratitude can create a healing attitude: research shows that people with optimistic attitudes have better outcomes after medical procedures. GRATITUDEANDJOY. Robert Emmons, an internationally renowned expert on gratitude, has found that acknowledging the good in life has a tendency to amplify positive emotions, such as joy and contentment. “I think gratitude allows us to participate more in life,” he says. “We

notice the positives more, and that magnifies the pleasures you get from life.” Consider the last time you had a good cup of coffee—did you pay attention to the warmth of the cup on your hands, or the feeling of pleasure as you took the first sip? Stopping to appreciate these small moments of positivity makes them more powerful. GRATITUDE AND RESILIENCE. Practicing gratitude can make you better equipped to handle the difficulties of life that inevitably arise. Many people with life-threatening illnesses report decreased distress and increased positive emotions when they practice gratitude. Recent MRI studies have mapped the gratitude circuitry in the brain, which activates a sense of reward, fairness, and decision-making—all aspects that help facilitate survival and post-traumatic growth.

OCTOBER IS NATIONAL PHYSICAL THERAPY MONTH AND IT IS ALSO BREAST CANCER AWARENESS MONTH National Physical Therapy Month Breast Cancer Awareness Month

Pain is personal. Treating pain takes teamwork. Choose more movement. Choose better health. Choose physical therapy (#ChoosePT) to address pain, increase mobility, recover from injury, and prevent future injury and chronic disease. Contact us today at 773.799.2795 to schedule your Complimentary Injury Screen with one of our physical therapists!

About 1 in 8 U.S. women (about 12%) will be diagnosed with breast cancer over the course of her lifetime. As of January 2019, there are more than 3.1 million women with a history of breast cancer in the U.S.

Wewantyoutoknowthatwe’reonyourteamandpushingforyourrecovery! DidYouKnowThatPhysicalTherapyCanHelpYouOrYourLovedOne? Cancertreatment (radiation,chemotherapy)optionscan leadtowearisome side effects both physically and psychologically. Studies show that a comprehensive Physical Therapy plan of care through all the phases (prior, during and after) has been proven to minimize, and even eliminate the side effects of radiation and chemotherapy. Physical Therapy Treatment Can Include: • Postural training and specific exercises to address muscular imbalances and de conditioning • Individualized strength, mobility and endurance programs with patient - specific goals to improve function and quality of life • Skilled hands on (manual) treatment to the joints, muscles, fascia and scar tissue • Manual lymphatic drainage, compression bandaging, evaluation for garments, and instruction in self-care for swelling Source: https://www.breastcancer.org/symptoms/understand_bc/statistics

HAPPY HALLOWEEN! T R I CK OR T R E AT ! We Are Looking for the BEST Halloween Costumes! Tag us in a picture on FACEBOOK (@thefitinstitutechicago | facebook.com/thefitinstitutechicago) or INSTAGRAM (@tfichicago | instagram.com/tfichicago), or EMAIL a picture to [email protected]. Send us your picture by Sunday November, 3 for your chance to win a FREE Gym Membership through the end of this year. BOO-yah!

RECOVERY FRIDAY’S Friday’s at 4:00pm

with Ryan LeFever

HAS YOUR PAIN COME BACK? This program focuses on all aspects of athletic development and performance. We focus on injury prevention, speed, strength, power,agilityandmobility.Thisprogramwas developed for any youth athlete looking to enhancetheiroverallperformancenomatter thesport;aswellasyouthlookingtogetakick startinphysicalfitness,healthandwellness. Parents,registeryourchildnowtoreceive afreeweekoftraining!Visitmindbody.io/ fitness/studios/the-fit-instituteorcallus at (773) 799 2795 for more information. FIRST WEEK IS FREE! Keep up with your physical therapy exercises to relieve pain and prevent further injuries If your pain doesn’t subside, consult with your therapist about what other things might be causing pain. Call The Fit Institute for a complimentary injury consultation. We will guide you so you can get back to the activities you love. 1 2 3 FALL YOUTHSTRENGTH &CONDITIONING PROGRAM Toreserveyourspot,visitourWEBSITEat thefitinstitutechicago.com or MINDBODY at mindbody.io/fitness/studios/the-fit- institute. Stress Relief • Muscle Recovery • Mobility Whetheryouneedtounwindfromastressful workweek,orareespeciallysore fromyour weeklyworkouts,thisone-hoursessionwill have you feeling refreshed both mentally and physically! [email protected] details.

WHAT PATIENTS ARE SAYING

“I came to FIT with shoulder pain and limited mobility. The physical therapist at FIT was excellent at identifying my needsandsettingupa training routine that quickly started to improve my condition. Within their prescribed amount of time, I had full use of my shoulder again and an easy- to-maintain exercise program I could do on my own. Great staff and super friendly.” - C. C.

EXERC I SE ESSENT I AL S USE THIS EXERCISE TO RELIEVE SPINE & SHOULDER TENSION Exercisescopyrightof

Wall Snow Angel Stand against a wall with your feet about a foot away from the wall. Flatten your lower back. Press your arms gently against the wall, with the elbows straight and palms facing forward. Slide your arms up and then back down the wall and continue until you feel a nice stretch.

Alwaysconsult yourphysical therapistorphysicianbeforestartingexercises youareunsureofdoing.