Newsroom Hospital for Special Surgery

4 Stretches to Help Soothe Period-Related Aches and Pains

Tue, 27 Apr 2021 19:16:00 -0400

POPSUGAR features simple stretches that may help to alleviate menstrual side effects, such as lower-back and hip pain, according to HSS physical therapist Anna Ribaudo PT, DPT, OCS, CKTP.

"Exercises and stretches can be really helpful during your period," said Ribaudo. "Endorphins, which are pain-relieving, pleasure-inducing chemicals, are released in your body with exercise, which can make exercise a way better option than the fetal position. Exercise also decreases inflammation, improves blood flow, and helps to boost your energy levels,” she explained.

Ribaudo recommended lower-trunk rotations (a gentle stretch targeting the lower-back), a hamstring stretch, the cat-camel stretch (which stretches and strengthens lower-back and core muscles), and birddog (which helps in strengthen the lower-back/core and with stability).

Before trying these stretches, Ribaudo suggested going for a walk first to warm up, and to stop if any of the stretches are causing pain.

Read the full article at Popsugar.com.

Best Kegel Exercise Apps to Strengthen Your Pelvic Floor

Wed, 25 Sep 2019 17:56:00 -0400

What To Expect reports Kegel exercises, or isolated exercises that contract then relax the pelvic floor, are one of the best ways to strengthen this group of muscles when recovering from childbirth.

What To Expect spoke to Anna Ribaudo PT, DPT, OCS, CKTP, physical therapist at HSS, who explained some more research has suggested that moms-to-be who do pelvic floor exercises might have a slightly shorter active phase of labor, as opposed to those who don’t. “Pregnant women who perform Kegels often find that they may have an easier birth,” said Ribaudo.

Ribaudo added by resuming strength work postpartum helps promote perineal healing, regain or maintain bladder control, and strengthen the pelvic floor muscles. “Having a strong pelvic floor also supports a healthy core and overall musculoskeletal health,” she noted.

Read the full article at Whattoexpect.com.

How to Minimize Repetitive Stress Injuries From Carrying a Baby

Mon, 13 Aug 2018 07:00:00 -0400

The New York Times featured Karen M. Sutton, MD, sports medicine surgeon at HSS, and Anna Ribaudo PT, DPT, OCS, CKTP, clinical supervisor at the HSS Integrative Care Center, in an article about how parents can help prevent stress injuries from carrying a baby.

According to the article, a women's abdominal muscles are stretched and separated during pregnancy. "Your body is completely changed…. You have basically no core after giving birth," Dr. Sutton explained.

Ribaudo noted that the weakened core decreases stability and could put more pressure on a person's back, hip or knees.

"I see a lot of postpartum upper back and shoulder and neck pain," Ribaudo said. To decrease the amount of bending, Ribaudo advised parents to adjust the height of where they change and dress their baby.

According to Dr. Sutton, exercises such as the plank pose, bridge pose, wall squats and pelvic floor exercises are beneficial for women who feel comfortable and have been examined by their obstetrician.

Read the full article at nytimes.com.

Additional Coverage:

Red Tricycle: Here's How to Make Everything Hurt Less When Carrying Your Baby