Vibration Training for the Post Natal Client

By Jenny Burrell BSc (Hons)

Mothering a new baby is a tough job, requiring the constant lifting and carrying of an ever-

increasing weight (the weight of a newborn is averaged at 3.5kg and rising) not to mention

the countless squats and lunges performed throughout an extremely long ‘working day’.

New mums need to be high level athletes but in the wake of childbirth, they find themselves

severely lacking in energy, vitality and functional strength especially with regards to their

core and pelvic floor – the foundation of all true strength.

As fitness professionals seeking to serve this client group, one of our major challenges is to

create exercise programmes that mirror the ‘activities of daily life’ for the Post Natal client,

ensuring we create ‘match fit mums’ who are truly fit-for-purpose.

In order to restore strength, function, muscle tone and energy while simultaneously

reducing unwanted pregnancy fat stores, we need a highly effective but time-efficient and

non-draining exercise solution. Enter the principle of WHOLE BODY VIBRATION TRAINING

(WBV).

WBV training combined with the principles of restoring Lumbopelvic Stability4 work to

‘supersize’ and accelerate the results of each exercise session without a corresponding

increase in effort for the Post Natal client who is typically sleep-deprived, time-poor and

energy deficient. Most new and not-so-new mums desperately feel that they need to

exercise for all the feel-good and fat loss benefits alongside vital strength gains but usually

just don’t have lots of time and/or energy. WBV training fulfils the brief perfectly as it

involves short (under 30 mins), highly-effective, multi-tasking workouts that are a sure-fire

way of targeting the main areas of concern for the Post Natal client – the core, pelvic floor

and fat loss. In short, THE POST NATAL CLIENT + WHOLE BODY VIBRATION TRAINING = A

MATCH MADE IN HEAVEN.

The physiological and system changes that occur during Pregnancy can have a lasting legacy well into the Post Natal period and need to be considered when planning restorative exercise for this special population.

Possible Issues for the Post Natal Client

Changes to posture/biomechanics – typically Upper and Lower Crossed Syndrome (possibly leading to muscular/joint pain and discomfort).

Decrease in muscle tone and strength, proprioception and balance.

Core Dysfunction (may include Rectus Distension, Pelvic Floor muscle weakness, tissue and/or nerve damage, non-optimal breathing, lack of function in erector musculature and

fascia, reduced sensation and neurological disconnection to abdominal muscles especially if C-Section)

If you are new to the concept of Whole Body Vibration Training (WBV) – in basic terms – when WBV is incorporated into an exercise session, both target and non-target musculature is stimulated unconsciously by the multi-directional vibrating plate and absorbs the vibration at hugely increased speeds of between 30-50 times per second. This leads to a highly significant rise in muscle contraction and fitness gains without the traditional increase in loading (ie., lifting a progressively heavier weight). This major factor creates the potential for a shorter workout compared with traditional earth-based training. (1) Here are a selection of exercises designed to restore the Post Natal client and improve Lumbopelvic Stability along with the rationale that demonstrates their place within modern exercise prescription for the Post Natal client:

Vibration Plate Settings Good practice would involve starting work with the a beginner Post Natal client on the lowest level

of vibration combined with a modest work/rest ratio. A Frequency of 30Hz for 30 seconds on a LOW setting is ideal. As the client improves in strength, stamina and ability, the period of work and the

level of vibration can be advanced using standard fitness progression protocols.

Resistance Band Deadlifts

In the flexed-hip, neutral spine position, the client is asked to contract TVA. The

abdominals are challenged by a combination of factors: resisting gravity, TVA contraction

and unconscious stimulation via WBV. The vibrations also provide unconscious work for the

pelvic floor. Additionally, the resisted bend-to-extend pattern of the ‘Deadlift’, fires the

core by providing work more specifically for the Lumbar Multifidus, Erector Spinae muscles

and Thoracolumbar Fascia. 8,3

‘Supermans’

A familiar ‘total core’ exercise that is then supersized by adding whole body vibration.

When performing this exercise on the vibration platform you will find that your stability and

consequently your core is even further challenged.

‘Faster’ Ass

Restoring glute strength in the Post Natal period is a vital component of improving both

posture and functional strength. This exercise asks the client to work with an inverted front

foot to activate the Gluteus Maximus even before we take into account the weighted lunge

and the added vibration! This move will bring life to even the sleepiest of Post Natal

bottoms and also provides great work for the thoracic postural muscles. The model is

demonstrating this exercise using the Powerplate® Pro 6 complete with Upper Body Device

but this exercise can also be performed using a resistance band attached to the fixed

handles of a standard machine.8

Kneeling Scapular Retraction

Again in the flexed hip position, the client is asked to contract TVA (also firing pelvic floor

muscles). The vibration plate provides extra unconscious work for the abdominals and

pelvic floor muscles. While simultaneously maintaining TVA activation, the client draws the

resistance band apart providing work for the thoracic postural muscles, while the lumbar

and erector muscles and associated fascia are stimulated by maintaining the hip-hinged

position and TVA activation.8,3

Bridge with Adduction

A great multi-tasker – the bridge position obviously simultaneously fires the glutes,

hamstrings and low back and coaching the client to maintain a neutral pelvis is the most

ideal position for pelvic floor activation. Adding adduction by squeezing a ball between the

knees creates further stimulus for the pelvic floor muscles by stimulating the adductors as

synergists.

Kegel Hip Hitch

Working on the principle of providing eccentric and concentric work for the pelvic floor

muscles in relation to their attachments to the Ischial Tuberosities, the client is coached to

maintain TVA contraction throughout and on performing the hip-hitch (concentric for pelvic

muscles) after first lowering the foot towards the ground (eccentric for pelvic floor muscles)

she is also coached to perform a Kegel pelvic floor contraction simultaneously. This

revolutionary mode of working the pelvic floor is also hugely accentuated by the addition of

vibration providing unconscious work. And just for extra measure, there are also great

toning benefits for the glutes and musculature of the standing leg!7

Neutral Spine Hand Pushes

Entry-level exercises for the early PN client. While maintaining a neutral spine, TVA

activation, isometric double-handed presses are coached. These two moves provide great

stimulation for the whole hoop of the core (including the pelvic floor) and accelerated

muscle activity is provided by the addition of vibration.

Ab-Scooping Kegels

This move combines the core muscles resisting the effects of gravity in the prone position

with extra stimulus for the pelvic floor through pelvic tilting plus simultaneous Kegel

contractions. As the pelvis is moved into the neutral position and the client reports pelvic

floor activation (heightened by the vibrations), she is also coached to perform a

simultaneous Kegel contraction.7

Plate Scoop & Crunch

A crunch but not as you know it! Here we are performing Rectus Abdominis flexion and

extension in the prone kneeling position. The client is coached to activate TVA throughout

and the trainer helps the client truly visualise the concentric and eccentric phases of the

exercise as the knee is brought in and then the leg is extended out. Again, vibration creates

extra stimulation to the whole core and greatly accelerates the benefits and results of this

exercise.3

‘The Campbell Crunch’

A six point box position is adopted by adding a step platform close the plate. The client is

coached to contract TVA (working the prone core against gravity) and then lift her knees

two inches off the plate whilst maintaining the TVA contraction and a neutral spine. When

performing the entry level version of this exercise, the client is coached to lift and lower the

knees (each move being held for approximately 2 seconds) but this exercise can easily be

progressed by asking the client to hold the elevated position for longer or by also

incorporating palm lifts.

The information and exercise within this article represents just a tiny snapshot of the

potential of WBV Training within the health and fitness scenario. I sincerely hope that it’s

sparked your interest and that if you’ve been considering incorporating the use of WBV

Training with your Post Natal or general clients you’re now convinced of its merits.

PS. Did you know that there were nearly 750,000 live births in the UK in 2008.......that’s a

lot of potential Post Natal gym members and PT clients! What an awesome USP for a

‘stand-out’ Fitness Professional.

References, Further Reading & Education Resources

1. Handbook of Acceleration Training – Science, Principles & Benefits, G Van der

Meer, E Zeinstra, J Tempelaars, S Hopson, Power Plate International, 2007.

2. Post Natal Assessment and Exercise Prescription, REPs Endorsed, 1 – Day CPD

Workshop, J Burrell, Burrell Education, 2007. (Available via PtontheNet Box Office)

3. Power Plate Post Natal Assessment and Exercise Prescription, 1-Day CPD

Workshop, J Burrell, Burrell Education & Power Plate International, 2009. (Available

via PtontheNet Box Office)

4. Therapeutic Exercise for Lumbopelvic Stabilization, C Richardson, P Hodges, J Hides,

2nd Edition, Churchill Livingstone, 2004.

5. Functional Digest Series, Volume 3.3, The Pelvic Floor, Gary Gray, 2003.

6. Fitness for the Pelvic Floor, Beate Carriere, Thieme, 2002.

7. Pelvic Power, E Franklin, Elysian Editions, Princeton Book Company. 2002.

8. The Crunchless Core DVD, www.crunchlesscore.com, 2010.

9. ‘Faster’ Diploma in Functional Training, Faster Health and Fitness.

Caveat Before considering any exercise session with the Post Natal client using a vibration platform, the fitness

professional should be both certified as a Pre/Post Natal specialist and have undergone a foundation level of education for the use of vibration platforms with this and the general population. Fitness professionals are also advised to carry out a full pre-exercise assessment specific to this client group before commencing any

physical activity in order to create safe and bespoke exercise prescription specific to the clients’ needs.

Jenny Burrell is founder of Burrell Education (www.burrelleducation.com), a REPs Endorsed Fitness Education provider specializing in Pre/Post Natal CPD Education and also runs her own Pre/Post fitness and therapy

practice in West London. Jenny is also the Pre/Post Natal Exercise tutor for Drummond Education.