SPEAKER_00: Welcome back y’all, listening to Urban Woman with me, your host Rosia Rangweige. It is a wonderful Tuesday indeed. This is your Mumps Bumps and Little One segment proudly sponsored by Chilino Baby. Now before I continue, we are live on Facebook right now so you can go on to the Rachel and Saar Facebook page and catch us live for this Mumps Bumps and Little One segment. Mumps, you know, after we give birth. You know, I think the most important thing is that we want to lose and shed all that weight. And of course, we know that everything is a lifestyle. It’s holistic. It’s not just one thing that you’ve got to do. I think exercise plays a huge role in it. So to tell us more about what you can do, what’s safe for you to do, the forms of exercises, we have a fabulous lady, a doula to come on board to tell us. Assalamu alaykum sem mizum air.
SPEAKER_01: Walaykum, mizalaam.
SPEAKER_00: How are you doing today?
SPEAKER_01: Good, recovering from Llan and Jaitis as you can hear, but we’re getting there.
SPEAKER_00: Ahandralana, really, you know, I’m super impressed. Thank you so much for coming on board. I know you were not doing so well, but I hope you’re drinking your ginger tea and stuff like that.
SPEAKER_01: Yes, my husband’s been making a lot of ginger tea.
SPEAKER_00: Oh, and just chew on some clothes. Yes, that does help. It helps a lot. Amazing, yes. Like a little miracle thing, I think. It’s for Tani, it’s amazing. Yeah, Hamdulalah. Well, thank you so much. So at least we can still hear you. That’s great. Now we’re talking about exercises after giving birth. And I think, you know what, it’s so important because we really want to feel good again. A lot of women feel very down, I think, and despondent with their bodies because of, obviously, the transition. It’s a huge thing. It is.
SPEAKER_01: It is, it is, absolutely. And the main thing to remember, I think, is that it’s taken you nine months, you know, to grow this baby and this tummy.
SPEAKER_00: Yes.
SPEAKER_01: You can’t expect it now to suddenly just be gone as soon as baby is born. You know, it’s like a build-up. Absolutely. You have to give… They say it takes a year for your body to recover from just being pregnant.
SPEAKER_00: Look at that. Well, you know, that makes so much sense because it’s a huge transformation. Your body goes through on so many levels. I mean, it’s a whole little being formed in there and growing in there. And you mentioned nine months, which is huge. Now, you know what, as you were talking, I think about exercise. I have to tell you something. They just popped into my mind after I gave birth. You know when you’re like at the end of it, just ready to give birth. And you’re in the shop. You really can’t bend or anything falls, right? You really can’t bend. I’ve been marching, giving birth. Something fell and I just felt like, oh, I can’t bend.
SPEAKER_01: You forgot now, there’s nothing in there.
SPEAKER_00: Because that bulge was still there. But I haven’t been alive, we int way very quickly. So what we used is a mayon. How soon after giving birth can one exercise?
SPEAKER_01: So ideally after six weeks, especially after Cesarion birth, you have to allow yourself to heal because there’s so many layers of stitches and we don’t want to interfere with anything. There were instances where women had to go back into theater. Wow. Not just from exercising, but you know, if I’m not even you have to take a proper care after Cesarion section,
SPEAKER_00: wound.
SPEAKER_01: So we don’t like advising any exercise before six weeks at all. For normal births, I mean, you can do mobilization exercises of your abdominals. Those are specific to after birth. And you know, you can walk and just light movement basically. We have to remind the abdominals that there’s no baby there anymore and they need to do what they do. You can bend as well. You’re bending on the hips and not on the lower back.
SPEAKER_00: Absolutely. Yeah. You know, talking about Caesars and the layers that have been stitched. I remember when we went for anti-neasal classes, we actually, they showed us a video of how the Caesars actually done. It’s a huge process. It has no idea. There’s so many layers there.
SPEAKER_01: It is huge. It’s a major suggestion. I think because people hear if it’s happening so often, they don’t realize just how serious it is. Okay. And it does not feel nice. That’s why last was an emergency Caesar. Oh, wow. So I can compare the two. Right. I’m sure the healing is. The Caesar itself is quite easy. Yeah. But the healing after is the mission. Absolutely.
SPEAKER_00: Hence, you have to take care of yourself. And you know, you say six weeks and when I was reading, after I gave birth, it’s all six weeks, I’m like, hey, that’s what it is. Yes. Brilliant. Brilliant. Yes. Okay. So what can you say? What is the best exercises that we can do after giving birth? Okay.
SPEAKER_01: So this is not like a broad spectrum antibiotic. Right.
SPEAKER_00: I like that one.
None: I like that one.
SPEAKER_01: Um, exercising post birth is very, very specific. A lot of rehab work goes into training after birth. And not everybody is a way of this. There’s certain exercises that are extremely counterproductive. Okay. You must remember organs shifted, muscles shifted, some muscles, and abdominals can actually tear. Okay. That’s called the dice, the exercise is like pushups and pressups, burpees, jumping around, anything high impact is not advisable for women after birth. You need slow control movements, especially with core exercises. There’s a specific rehab program that I do for my ladies after birth, because we focus for three months on just getting everything back to where they were. They functional exercises. Uh huh. So by that we mean exercises that help you with your everyday life. Yeah. If you are sitting on the floor and you need to get up and you have your baby in your hand, you need to be able to do that in a very controlled motion without having to touch anything. Because at some point you might not have anything around you. How do you get up?
SPEAKER_00: Absolutely.
SPEAKER_01: So and you know after birth you can feel the core is not there anymore. It’s not there and it needs proper rehab. So I advise going to a trainer that’s that you know, specializes in postpartum care, postpartum exercises or bike and editors, or somebody that is actually trained for postpartum exercise. The same way you would only go to somebody that’s trained for prenatal exercise.
SPEAKER_00: Absolutely. Well said. Now you know, as you’re talking and you’re saying giving birth and things like that, the main thing is that tummy, some mayo. Oh boy, we just wanted to go back in, be nice and flat. What can you say? How can we reduce the tummy after delivery?
SPEAKER_01: Okay. So this all starts before pregnancy. Right.
SPEAKER_00: Okay.
SPEAKER_01: You have to be training before pregnancy. So if you’re planning a baby, not that you should only start exercising them. Yes. You should be. It’s a message for myself.
SPEAKER_00: All of us.
SPEAKER_01: We should be training at least three times a week. Absolutely. Lots of core work in pregnancy to try and continue exercising. And I say try because some women have very difficult pregnancies. Some women are throwing up all the time. Some women are bedrest. We have complications. Those women can’t train. Yes. So it’s imperative that you train before you fall pregnant. Okay. If you have no complications, train throughout pregnancy until you can’t anymore. That truly happens about 37 weeks where you’re like, you know what? Yes. I just need to rest right now because you’re very tired. And then that training they found helps significantly after birth. Okay. There’s something called muscle memory. Okay. So if you’re training those muscles all the time, they awaken, they aware. Yes. And once baby comes out, they just need a slight nudge to say, hey, there’s no baby here anymore. Let’s do what we need to do. Wonderful. So yeah, it starts before pregnancy. Look at that, the programming.
SPEAKER_00: Yes. Only know about the mind, right? Yeah, there we go. It forces right through to every part of the body. Everything in the body is programming, honestly.
SPEAKER_01: Yes. And so once we give birth, if you’ve had a normal birth, I like belly binding you three days after normal birth. So we allow for the womb to contract and kind of go back into its place. We don’t like to interfere at all. Yes. After three days, I do something that’s called Bancong belly binding. Okay. So it’s a Malaysian art of belly binding. And I used to do other types where I’ve done away with it because I found that nothing compares to the results that we get from Bancong belly binding. And it’s an ancient art of belly binding. Right. It’s a shear, a little bit of heart. What is that? So belly binding originated in Malaysia. Right. They would apply certain ointments onto the belly and then bind it in a specific crisscross motion. Okay. So it’s a seven meter piece of muslin that I bind your stomach. So it does some below your hips. Right. But up to just under your boobs. Right. So it forces you to have great posture. Wonderful. Number one. But it also helps with that muscle separation on the abdominals.
SPEAKER_00: Yes.
SPEAKER_01: So it connects and it, and once it connects, it allows for everything to happen. Also our floating rubs, women have floating rubs to basically allow for pregnancy. Yes, yes, of course. To push everything back into place. So we belly bind for about a month. Yeah. And then after that month or up to six weeks, then we start with the rehab program. Okay.
SPEAKER_00: Okay.
SPEAKER_01: For our season moms, I prefer starting my rehab program slightly later because there are many layers of stitches. Yeah. And the course rehab program works specifically with core and specifically with abdominals. I like for you to be completely healed. Absolutely. So I’d say another two weeks of after two months. Right. But I would see you at six weeks and give you some mobilization to just kind of wake everything up.
SPEAKER_00: Wonderful. You know what? But I love that whole thing of the Malaysian belly binding. I must say, my mom did it for me. And I think it’s like one of the old remedies back in the days and she made your shit. My tummy. I’m nice and I’m nice. I still know in Malaysia, I run into the gay world. Oh. Yeah, we were there. My mom did it for her. Nice. And I tied it up nice and tight. And it does make a huge difference.
SPEAKER_01: I think what in science is finally catching up and realizing that what they refer to as all wives tales and all wives remedies are actually the ones that are heckma.
SPEAKER_00: Absolutely. Yes. They are, as you say, they’re catching up. No. What did you say to me? Some of the muscle strengthening work I’ll say that you would recommend.
SPEAKER_01: So like I said, with any form of exercise, there isn’t something that I can say off air. Right. It’s specific to each person, specific to the assessment that I do with you after you’ve given. But what I tell you to do, I won’t specifically be able to tell her to do. Yes. You know, there are certain things that we just hope to know that we are working, what we need to work in strengthening, what needs to be strengthened.
SPEAKER_00: That is the beauty, I think, of being a human. Hey, we also unique. All different. It’s not one size fits all. And I think we need to remember this when we’re looking out there and we think that’s certain things seem so glamorous. Is it the right fit for you? It’s the best. Absolutely. So then what would you say? How should we prepare then for our workout?
SPEAKER_01: Well, obviously, you know, make sure that you’re exercising from before pregnancy, in number one, throughout pregnancy, if you can manage and then no complications. And then at six weeks, you usually get the go ahead from your caregiver, whether that’s your gynecologist or your midwife to say that, okay, you can start exercising. It’s very, very important to say that you get your go ahead at six weeks. That does not mean that you should be running around. You should not be running miles. You should not be jumping around because this is very specific. We have exercises that you require post-bought. Mm-hmm. Okay. So you have to take that into consideration. The same way that you somehow society expects you to go back to normal after six weeks. You are nowhere near ready to go back to normal. They always expect moms, okay, you can exercise, you can carry on as normal. The baby’s after. Yeah, your baby should have stopped. You can go on to contraception. In, of course, it’s possible now. And in my own practice, I know, when I speak to them and they’re not ready for anything. They just are basically now transitioning into motherhood and transitioning into this new role that can be and usually is very overwhelming.
SPEAKER_00: It is.
SPEAKER_01: The first time around it’s very shift. Yeah, but I mean, even if you have three, four, five, six children, every time there’s a new kid, it is overwhelming.
SPEAKER_00: Wow. See, it’s so much that obviously we don’t realize in it. As you said, society just thinks go back to normal. And I think we touched on it before we, ladies had scissors and then like the next day or the second day they’re up in a bar and they’re, oh, I’m quite fine. No, but I think we don’t see what’s happening deeper in the body. So we have to respect that. Yeah. On our body, of course, if we take care of it, then it’s there fast in the long haul. Yeah. Oh, yeah.
SPEAKER_01: And I was giving you that time to rest. Yeah, nothing.
None: Nothing.
SPEAKER_00: Nothing. Nothing. Absolutely.
SPEAKER_01: Please, just take away the obligation of Salah and put on away from you because he knows happiness in his infinite wisdom that you need to break. So take it. Allah is giving to you. You don’t need permission from anybody else.
SPEAKER_00: Absolutely. Or to challenge that as well. Wonderful. Finally, you take a message for our urban woman. Listen, please, this morning.
SPEAKER_01: I think the most important thing is when it comes to exercise, we shouldn’t be exercising for any physical reasons. Although, I mean, the physical reasons are quite amazing. Yeah. But we need to realize that our bodies are given to us as an amana from Allah’s Bana Dala. Absolutely. And we have responsibility to take care of this vessel. You’re only given one and my dad used to say, wait, you know, you appreciate your health once you are sick. Absolutely. And my grandparents used to say it the same to us because in your youth, you’re not interested in anything relating to that. You’re not even thinking about that. But the main reason that you should be exercising is so that you take care of this amana that Allah has given you and you fulfill this responsibility because you only have one.
SPEAKER_00: You only have one and that is it. You know, I think only when something happens as you said, when we get sick or something is affected or injured, do we actually know the value of that?
None: Yes.
SPEAKER_00: And that we take so much for granted. And I have a lot of elderly women that come to my practice for camping. I’m a stereo on that note and they’re like 70s, 72, 76, and guess what? So man, they’re actually driving. They drive themselves and they come and they’re so fit. And when they tell me their age, you know, they inspire me. And I say, why have you always loved to have active lifestyle? Yes. And that is the secret. That is.
SPEAKER_01: And also, not that you’ve mentioned it, prioritizing ourselves. Yeah. As mothers, we prioritize everything else except ourselves.
SPEAKER_00: That is why I think, you know, knowing your worth, knowing your value, knowing who you are is so important.
SPEAKER_01: 100% because when you are able to prioritize yourself, we mother better. Absolutely. And in turn of mothering better, we’re creating and sustaining kids that can be better to their families and their spouses. And themselves. So the cycle continues as with this function. You see the cycle continues from one generation to the other. You would know with your practice. Absolutely. So we have to prioritize ourselves so we can mother better and that we can create positive cycles.
SPEAKER_00: Absolutely. And isn’t the lap of the mother the first teacher? Oh, her number. So there we go, mums. What are we giving out there? What are we teaching? What are we programming our children with as well? Because remember, it’s the ripple effect. Beautiful. Always connecting with you, Samaya Kareem. Amazing seeing you again. From mother’s intuition, we look forward to connecting with you again in Shaula. And I know that your voice will be 100% examined. In Shaula. Ah, I mean, until then, I’m Alayk and we’re all about our country.
None: All right.
SPEAKER_01: Thank you. We’ll see you next time.