Hudson Valley Parent

HVP January 2020

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10 Hudson Valley Parent n January 2020 • Treating infants through teens, and children with special needs • Braces, Invisalign, Orthodontic appliances • Sedation with Nitrous Oxide • Fun & Friendly Atmosphere • Most insurances accepted Providing Excellent, Comprehensive Orthodontic and Pediatric Dental Care 400 Midway Park Drive, Middletown • 845-344-4336 Dr. Jeffrey J. Kim, DDS Orthodontist Dr. Yina Yoon, DDS Pediatric Dentist Physical therapist Ashley M. Witson works with a client during a therapy session. Just For Women ME TIME ! Fitness, post-baby Are you a new mom looking to get back into a fitness routine? While your doctor may clear you for exercise at six weeks, it'll take time to return to your pre-birth levels of fitness. Here is a set of guidelines to get you started, post-partum: • 0-2 weeks: walk and do gentle pelvic floor and abdominal contrac- tions, plus breathing strategies • 2-4 weeks: increase time/distance of walking and begin exercises based upon the functional needs of motherhood, such as gentle squats, lunges, bridges, and rolling • 4-6 weeks: introduce stationary cycling or elliptical trainer exercise and continue functional strength exercises based upon the physical needs of motherhood • 6-8 weeks: if appropriate, begin scar mobilization/healing techniques and do power walking; increase the duration of low impact activities and incorporate gentle deadlifting and gentle resistance training with bands, and light weights. • 8-12-plus weeks: add swimming, spinning, and a graded return to a running program if there are no pelvic health concerns; build on training volume (distance/time) before adding intensity. Ashley M. Witson, physical therapist, Feldman Physical Therapy and Performance, Fishkill and Poughkeepsie,

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