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By Carolina Gordo Corredera Uncategorized

Tummy Time: Why It’s Essential for Your Baby’s Development

The Importance of Tummy Time for Baby Development: A Comprehensive Guide to Tummy Time and Milestones

Tips for Parents from Pediatric Care Experts

Learn how tummy time can help your baby reach important developmental milestones and promote healthy growth. Get tips and guidance from pediatric care experts.

Introduction

As a parent, you want to give your baby the best possible start in life. One of the most important things you can do is to promote healthy development. Regular tummy time is one of the most effective ways to do this.

What is Tummy Time?

Tummy time is the practice of placing your baby on their stomach while they are awake and supervised. This position helps to strengthen the neck, shoulder, and arm muscles, which are essential for developing gross motor skills such as crawling, rolling, and sitting up.

Tummy time also helps prevent flat spots on the back of the head and improves visual development, as it allows your baby to look around and engage with their environment from a new perspective.

When to Start Tummy Time

It’s recommended to start tummy time from day one, as long as your baby is healthy and has no medical conditions that would prevent them from being placed on their stomach. Starting with short periods of tummy time, a few minutes at a time, and gradually increasing the duration can help your baby get stronger and more comfortable.

Milestones and the Importance of Tummy Time

Tummy time is essential for helping your baby reach important developmental milestones. Here are some of the most common milestones and when they typically occur:

  • Head control: From the first few days of life, babies can briefly lift their heads when placed on their stomachs. Around 3 months, babies can hold their heads up for longer periods and turn it from side to side.

  • Rolling over: Around 4-6 months, babies can start rolling from their belly to their back and vice versa.

  • Sitting: Around 6-8 months, babies can sit with support and then without support.

  • Crawling and creeping: Starting at 8-10 months, babies can begin to move around by crawling or creeping.

  • Standing and walking: Starting at 9-12 months, babies can begin to stand with support and then without support, and take their first steps around 12-15 months.

Providing regular tummy time can help your baby develop the strong muscles and coordination needed to achieve these milestones. By getting down on the floor with your baby during tummy time and using toys or mirrors to encourage them to lift their head and engage with their surroundings, you can make this important activity fun and engaging for your little one.

Tummy Time and SIDS Prevention

Tummy time not only promotes your baby’s development but can also reduce the risk of Sudden Infant Death Syndrome (SIDS). The American Academy of Pediatrics recommends that babies sleep on their backs to reduce the risk of SIDS, but when babies are awake, they should spend time on their stomachs to promote muscle development and avoid spending too much time on their backs

In Conclusion

Tummy time is an essential activity for your baby’s development and should be incorporated into their daily routine from an early age. Providing your baby with regular tummy time can help them develop strong muscles, good posture, and healthy cognitive and motor skills, and help them reach important developmental milestones. Remember to always supervise your baby during tummy time and make it a fun and engaging experience for them.

At our clinic, we specialize in paediatric care and can provide you with more information and guidance on how to promote your baby’s development.

Contact us today!
By Carolina Gordo Corredera Uncategorized

The Surprising Benefits of Weightlifting: Why You Should Add It to Your Fitness Routine.

Strength training, also known as weightlifting or resistance training, is a great way to improve your fitness and overall health. Contrary to popular belief, lifting weights is not just for bodybuilders or athletes.

People of all ages and fitness levels can benefit from this type of exercise.

WHY? Here you have some reasons:

  1. Increased muscle mass: By lifting weights, you can increase your muscle mass, which in turn boosts your metabolism and helps you burn more calories throughout the day.
  2. Stronger bones: Weightlifting can help increase bone density and reduce the risk of osteoporosis, especially in older adults.
  3. Better balance and coordination: Strengthening your muscles can improve your balance and coordination, reducing the risk of falls and injuries.
  4. Reduced risk of chronic diseases: Regular strength training has been linked to a reduced risk of chronic diseases such as type 2 diabetes, heart disease, and certain types of cancer.
  5. Improved mental health: Lifting weights has been shown to reduce symptoms of anxiety and depression and improve overall mood and self-esteem.
  6. Better sleep: Regular exercise, including strength training, can help improve the quality of your sleep, which is essential for overall health and well-being.
  7. Improved athletic performance: Strength training can increase speed, power, and endurance, leading to improved athletic performance.
  8. Injury recovery: Weightlifting can also help with injury recovery by strengthening muscles and improving flexibility and range of motion. This can be especially beneficial for people recovering from injuries or surgeries, as it can help speed up the healing process and prevent future injuries. However, it’s important to work with a healthcare professional or physical therapist to ensure you’re using proper techniques and not aggravating the injury during weightlifting exercises.
  9. Increased metabolism: By building lean muscle mass, lifting weights can increase your metabolism, allowing you to burn more calories throughout the day, even when you’re not exercising. This is especially beneficial for weight loss and weight management.

To prevent injuries, it’s crucial to lift weights safely and with proper form. If you’re new to strength training, consider working with a personal trainer or fitness professional to ensure you’re using the correct technique and form.

Here are some tips to help you prevent injuries while weightlifting:

  • Start with proper form: Proper form is essential to prevent injury. Make sure you understand the correct technique for each exercise and practice it consistently before adding weight.
  • Warm up properly: A proper warm-up prepares the body for exercise and helps prevent injury. This can include a light cardio warm-up, such as jogging or cycling, as well as dynamic stretching to loosen up the muscles.
  • Use proper equipment: Make sure you’re using the correct equipment for your fitness level, and that it’s in good condition. This includes weights, weightlifting belts, gloves, and shoes.
  • Progress gradually: Gradually increase the weight and intensity of your exercises over time to prevent injury. Start with a lower weight and work your way up.
  • Listen to your body: Pay attention to your body and don’t push yourself beyond your limits. If you feel pain or discomfort, stop the exercise and rest until you’re feeling better.
  • Have a balanced routine: Include exercises that work different muscle groups and include both strength and cardio exercises in your routine. This will help prevent overuse injuries and promote overall fitness.
  • Get adequate rest: Make sure you’re getting enough rest and recovery time between weightlifting sessions. Overtraining can lead to injury and fatigue.
  • Seek professional guidance: If you’re new to weightlifting, work with a personal trainer to learn proper technique and develop a safe, effective workout plan. In VivaBody we can help you with this! Do not hesitate in contacting us for more info!

In conclusion, lifting weights has numerous benefits for overall health and well-being, including increased muscle mass, stronger bones, better balance and coordination, reduced risk of chronic diseases, improved mental health, better sleep, improved athletic performance, and increased metabolism.

By lifting weights safely and with proper form, you can improve your fitness, achieve your weight loss goals, and prevent injury.

Start incorporating strength training into your fitness routine today!

By Carolina Gordo Corredera Uncategorized

Breathing for Better Health: Importance and Techniques for Proper Breathing

Breathing is a crucial aspect of our health and wellness, yet many of us don’t realize the importance of breathing correctly. Proper breathing techniques can reduce stress, improve digestion, and boost the immune system.

In this blog post, we will discuss the significance of breathing and how to breathe correctly for better health.

Breathing is the process of inhaling oxygen and exhaling carbon dioxide from the body. Oxygen is a vital element that every cell in our body requires to function effectively. It’s essential for the brain, heart, and muscles to work efficiently. Breathing also helps to regulate the pH balance in our blood, which is critical for maintaining overall health.

Proper breathing can improve our mental and physical health.

It’s an effective way to reduce stress and anxiety:

Deep breathing can help calm our nervous system, reduce stress, and improve mental health. It’s a simple but powerful technique that can be done anytime, anywhere.

Breathing also plays a significant role in digestion:

Deep breathing activates the parasympathetic nervous system, which is responsible for the “rest and digest” response. This response helps to improve digestion by increasing blood flow to the digestive system and reducing stress hormones. Proper breathing can also help alleviate digestive issues such as bloating and constipation.

Breathing exercises can also boost the immune system:

Deep breathing increases the oxygenation of our blood, which can help improve the function of our immune system. It’s also been shown to increase the production of white blood cells, which are responsible for fighting off infections and diseases.

So, how can we breathe correctly for better health? Here are some tips:

  1. Breathe through your nose: Breathing through your nose helps filter the air and warm it before it enters your lungs.
  2. Breathe deeply: Take slow, deep breaths, and exhale slowly. This will help activate the parasympathetic nervous system and reduce stress.
  3. Use your diaphragm: When you breathe, use your diaphragm, which is a muscle located below your lungs. This will help improve your lung capacity and increase the oxygenation of your blood.
  4. Practice regularly: Practice breathing exercises regularly to make it a habit. It can be done anytime, anywhere, and only takes a few minutes.

Here are some breathing techniques you can try:

  1. Box breathing: This technique involves inhaling for a count of four, holding your breath for a count of four, exhaling for a count of four, and holding your breath for a count of four before repeating the cycle.
  2. Alternate nostril breathing: This technique involves closing one nostril with your finger, inhaling through the other nostril, holding your breath, then exhaling through the other nostril while closing the first nostril with your finger.
  3. Belly breathing: Also known as diaphragmatic breathing, this technique involves inhaling deeply through your nose and expanding your belly, then exhaling through your mouth and contracting your belly.
  4. 4-7-8 breathing: This technique involves inhaling for a count of four, holding your breath for a count of seven, and exhaling for a count of eight.
  5. Breath focus technique: This technique involves focusing on your breath and counting each inhale and exhale up to ten, then starting over again. This helps to clear your mind and reduce stress.

Remember to practice each technique slowly and gently, and to always breathe through your nose for optimal results.

In conclusion:

Breathing is a crucial aspect of our health and wellness.

Proper breathing techniques can reduce stress, improve digestion, and boost the immune system. By practicing deep breathing regularly, we can improve our mental and physical health and live a healthier, happier life. Incorporating these breathing techniques into your daily routine can lead to a healthier lifestyle.

By Carolina Gordo Corredera Uncategorized

MANUAL LYMPHATIC DRAINAGE, a pleasant way to take care of your health!

Have you ever heard about Manual Lymphatic Drainage?

The lymphatic system is a network of tissues and organs that helps eliminate waste, toxins, and excess fluids from the body.

Manual Lymphatic Drainage (MLD) is a therapeutic massage technique that aims to stimulate the lymphatic system and encourage the movement of lymph fluids in the body.

In the 1930s, a Danish massage therapist, Emil Vodder and his wife, Estrid, developed a gentle, completely painless and rhythmic massage that uses light pressure and repetitive movements to stimulate the lymphatic vessels and help move lymph fluids towards the lymph nodes.

The massage is usually performed on the skin, using a combination of stretching, circular, and pumping movements, and it can be applied to various parts of the body, including the face, neck, arms, legs, and abdomen.

The benefits of MLD are numerous and include:

  1. Reducing swelling and edema: MLD is often used to treat conditions that cause fluid buildup in the body, such as lymphedema, which is a condition where the lymphatic system is damaged or removed. It helps to move excess fluid from the affected area and reduce swelling.
  2. Boosting immune function: The lymphatic system plays a crucial role in the body’s immune function. MLD stimulates the lymphatic system, increase the production of white blood cells, and enhance the body’s ability to fight infections.
  3. Relieving pain and discomfort: MLD helps to alleviate pain and discomfort caused by conditions such as fibromyalgia, chronic fatigue syndrome, and arthritis. The massage can help to reduce inflammation and improve circulation, which leads to pain relief.
  4. Improving digestion: The lymphatic system is closely linked to the digestive system. For this reason, MLD can help to improve digestion and relieve symptoms such as bloating, constipation, and abdominal pain.
  5. Enhancing relaxation and reducing stress: As it is a gentle and soothing massage, this method can help to promote relaxation and reduce stress. The massage can help to lower cortisol levels, which is a hormone associated with stress.
  6. Promoting healing after surgery: MLD is also used to promote healing and reduce scarring after surgery. The massage can help to reduce swelling and improve circulation, which can aid in the healing process.
  7. Manual Lymphatic Drainage (MLD) can also improve skin quality. The lymphatic system plays a crucial role in maintaining healthy skin, as it helps to remove toxins and waste products from the body. When the lymphatic system is not functioning properly, toxins and waste can build up in the body, leading to skin problems such as acne, rosacea, and eczema. As MLD improves lymphatic circulation and stimulates the flow of lymph fluids in the body, it helps to remove toxins and waste products from the skin. This also improves the appearance and quality of the skin. Not only this, MLD can also help to reduce inflammation and improve blood flow, which can help to promote healing and reduce the appearance of scars and blemishes.
  8. It is also suitable for pregnant women.

    During pregnancy, many women experience swelling in the legs, ankles, and feet due to the increased pressure on the circulatory system. MLD can help to reduce this swelling by increasing lymphatic flow and improving circulation. This can help to relieve discomfort and reduce the risk of developing more serious conditions such as deep vein thrombosis.

    In addition to reducing swelling, MLD can also promote relaxation and reduce stress. Pregnancy can be a stressful time, and MLD can help to ease tension and promote a sense of calm. This can be especially beneficial for women who are experiencing anxiety or depression during pregnancy.

    However, it is important to note that not all massage therapists are trained in MLD, and pregnant women should only receive massage from therapists who are experienced in working with pregnant women and have been trained in prenatal massage techniques. It is also important to consult with a healthcare provider before starting any new treatment during pregnancy.

If you are interested in trying MLD, in VivaBody we are qualified therapists who have experience in this technique. We can help tailor the massage to your specific needs and ensure that it is performed safely and effectively.

Regular MLD sessions can help to improve your lymphatic function, reduce swelling, and promote overall health and wellness.

If all this makes sense to you, and you think you could benefit from it, book an appointment and give it a try!

Remember:

“Your health is your own responsibility,

but we can help you to achieve your best!”

 

Carol, VIvaBody Team.

carol-physio-calavera
By Carolina Gordo Corredera Uncategorized

What is an Osteopath? Why and when should you visit us?

What is an osteopath and how could they help me?

An osteopath is a healthcare professional who focuses on the musculoskeletal system and the way it interacts with other parts of the body, such as the nervous system, circulatory system, and organs. We use a range of manual techniques, such as massage, stretching, and manipulation, to improve the function and mobility of the body and we can help with a variety of health issues, such as:

  1. Musculoskeletal pain: Osteopaths can help alleviate pain in the muscles, bones, and joints, such as back pain, neck pain, and arthritis.
  2. Sports injuries: Helping to prevent and treat sports injuries, such as sprains and strains.
  3. Postural problems: Osteopaths can help correct postural problems, like those caused by long periods of sitting or standing, which can lead to pain and discomfort.
  4. Digestive issues: We can improve digestion by manipulating the soft tissues and organs of the digestive system.
  5. Respiratory issues: We also improve breathing and alleviate respiratory issues, such as asthma and bronchitis, etc…
  6. Women’s health: This is one of my favs! Osteopaths can help alleviate pain and discomfort during pregnancy and postpartum, as well as help manage menstrual pain and irregularities.

Overall, here in VivaBody, we aim to help the body to achieve it best and promote overall health and well-being. We may also provide advice on exercise and lifestyle changes to help you achieve optimal health.

When should I consider to visit one?

In general, you can visit an osteopath whenever you feel that you need assistance in improving your musculoskeletal health, relieving pain, or enhancing your overall wellbeing.

We will help you identify the root cause of your health problems and develop a personalized treatment plan to address them.

Providing advice on lifestyle modifications and self-care techniques to prevent further problems and maintain your health in the long term will also be one of our objectives.

You may consider visiting an osteopath if you experience any of the following:

  1. Pain or discomfort in the muscles, joints, or spine
  2. Limited range of motion or stiffness in the joints
  3. Headaches or migraines
  4. Digestive problems
  5. Repetitive strain injuries
  6. Chronic fatigue or low energy
  7. Pregnancy-related discomfort
  8. Sports injuries
  9. Postural problems or ergonomic issues
  10. Stress or tension-related problems

What can I expect from my 1st visit?

During your first appointment with us, you can expect the following:

  1. Case history: The osteopath will ask you questions about your current symptoms, medical history, lifestyle, and any previous injuries or surgeries.
  2. Physical examination: We will perform a physical examination, which may include testing your range of motion, posture, reflexes, and muscle strength. They may also examine your spine, joints, and soft tissues.
  3. Treatment plan: Based on the information gathered from your case history and physical examination, we will develop a treatment plan tailored to your specific needs. This may include manual therapies such as joint mobilization, soft tissue massage, and stretching exercises.
  4. Education and advice: Really important point here! We provide you with advice on exercises, posture, and lifestyle changes that may help improve your condition.
  5. Follow-up appointments: Depending on your condition, we may recommend follow-up appointments to monitor your progress and adjust your treatment plan as necessary.

Overall, your first appointment with us is an opportunity for you to discuss your health concerns and receive a personalized treatment plan to help you achieve your health goals.

How often should I visit my osteopath?

The frequency of your osteopathic visits will depend on your individual needs and symptoms. Some factors that may influence how often you should visit us are:

  • The severity and duration of your pain or discomfort
  • The cause and nature of your condition or injury
  • Your age, health status, and lifestyle
  • Your goals and expectations for treatment
  • Your response to treatment and self-care

In general, if you have mild to moderate symptoms, you may benefit from seeing your osteopath once a month/month and a half, once your symptoms have reduced. This can help to prevent recurrence and maintain your well-being.

However, if you have more severe or chronic pain, you may need to see us more frequently, such as every few weeks until the pain improves.

Your osteopath will assess your condition and advise you on the best course of treatment for you. We will also monitor your progress and adjust the frequency of your visits accordingly. You do not need a referral from your GP to see an osteopath privately, but you may want to check with your health insurance provider if they cover osteopathy.

Osteopathy is a safe and effective form of complementary medicine that can help you with a variety of health issues. However, it is not a substitute for medical care. If you have any serious or urgent medical concerns, please consult your GP or call 111.