Bounce Back Into Shape After Baby: The Ultimate Guide to a Fun-Filled, Time and Energy Efficient Workout-With Your Baby [Paperback]

Caroline C. Creager (Author)

Book Description

Publication Date: January 1, 2001

New mothers and health care practitioners alike will benefit from these postpartum exercise ideas. Photos depicting full-body stretching and strengthening workouts are complemented by helpful advice on tightening abdominal muscles; squeezing in workout time; spicing up routine exercises using an exercise ball; exercising with baby; and improving posture. Female "taboo" topics are boldly addressed, including urinary incontinence and cesarean and episiotomy scar tissue. Included are 18 unique workouts, 40 strengthening exercises, and 17 stretching exercises, many of which can be performed within 24 hours after giving birth. A flow chart helps users keep track of progress, and a glossary assists with medical terminology.

Editorial Reviews

Review

"... the most up-to-date book in the world for the new mother." -- Ruth Sapsford, AUA Dip Phty, Author and Co-editor of Women's Health: A Textbook for Physiotherapists

"Bounce Back will be a boon to every new mom..." -- Susan Strecker Richard, Editor-In-Chief Lamaze Publishing Company

"Caroline Creager has taken exercise books to a new level by thoroughly supporting her postpartum exercise routines with well-documented research." -- Paulina Perez, RN, BSN, FACCE, LCCE, CD, Author of Birth Balls: Use of Physical Therapy Balls in Maternity Care

A National Ben Franklin Award Finalist: "Every new mother should have a copy of this book." -- Ben Franklin Judge

Writer's Digest National Self Published Book Award Winner: "...a comprehensive book." Caroline's "passion for the subject is evident throughout." -- Writer's Digest Judge

About the Author

Caroline C. Creager is CEO of Executive Physical Therapy, Inc., and the author of six fitness books, including Therapeutic Exercises Using the Swiss Ball, Therapeutic Exercises Using Foam Rollers, and Caroline Creager's Airobic Ball Strengthening Workout. She has written for or been featured in numerous magazines, including Cooking Light, Men's Health, and Fitness. She lives in Berthoud, Colorado.

Product Details

• Paperback: 198 pages
• Publisher: Executive Physical Therapy, Inc.; 1st edition (January 1, 2001)
• Language: English
• ISBN-10: 0964115352
• ISBN-13: 978-0964115354
• Product Dimensions: 10.9 x 8.4 x 0.4 inches
• Shipping Weight: 1.4 pounds
• Average Customer Review: 5.0 out of 5 stars  See all reviews (4 customer reviews)
• Amazon Best Sellers Rank: #965,898 in Books (See Top 100 in Books)

Customer Reviews

Most Helpful Customer Reviews

40 of 40 people found the following review helpful:

5.0 out of 5 stars Much different than other exercise books, a must-have, August 18, 2002

By 

christinemm - The Thinking Mother (Houston Texas USA) - See all my reviews
(TOP 500 REVIEWER)   

This review is from: Bounce Back Into Shape After Baby: The Ultimate Guide to a Fun-Filled, Time and Energy Efficient Workout-With Your Baby (Paperback)

This is a gentle, flexible exercise routine that begins with exercise routines suitable 24 hours after birth that start off with 5 minutes of floor exercises (with no balance ball or other equipment at this point) and 5 minutes of walking.

The goal for the first level of exercises is not to lose weight but to enhance the mothers' physical condition and to enhance recovery after childbirth. There are special exercises to help heal c-section incision area and simple things to do to help prevent c-section scar adhesions. Other exercises help episiotomy site healing, separation of diastasis recti (abdominal muscles) due to pregnancy and exercises for recovering from urinary incontinence and fecal incontinence (which has been linked in a study to be caused by episiotomies).

Another important focus of the book is the goal of not having back pain. The book teaches prevention of back and shoulder injury by teaching proper positions for holding baby, breastfeeding, and lifting baby up, such as when lifting out of crib. Using a stroller is discouraged if the woman has carpal tunnel syndrome due to pregnancy as pushing the stroller can further aggravate the pain and the condition. Use of a front pack baby carrier is recommended as a back-healthy way to carry baby and proper usage of it (so it is comfortable and doesn't cause back pain) is outlined by the author. I have witnessed many people wearning their baby carriers in a way that causes back pain, I encourage everyone to read the manufacturers directions and this authors' directions so using this style baby carrier doesn't cause you pain!

The program progresses in stages up to a 5-star difficulty rating, as the woman desires to get into physical shape with increased aerobic activity designed for fat burning, weight loss and increased muscle strength.

The book features cutout one-sided pages that illustrate an entire workout by name, order, and illustration so the mother can carry it with her for reference rather than propping up the book and trying to keep the book open during the workout. Later in the book are the longer, detailed instructions for each exercise.

There are loads of references to studies on everything from why a vaginal birth is easier on a woman's body to why an episiotomy can cause a woman physical problems to why breastfeeding is beneficial. I was surprised to see so many studies cited throughout the text and in side bar quotes.

Other than some stretching exercises, breathing and abdominal exercies, the baby is incorporated into the routine (but it looks to me that this is only possible when the baby can strongly hold up his/her neck), which is great because doing the exercises won't require mother and baby separation. The exercises can be done in short segments multiple times during the day when the busy mother can carve out these small time segments.

Breastfeeding is portrayed in a positive light, including a photo of the author breastfeeding and with tidbits of positive research about breastfeeding's health benefits and personal opinions of the author about enhancing bonding between mother and baby.

An attitude and emphasis on the woman being the expert of her body is throughout. It begins with self-tests for separation of abdominal exercises, Kegel muscle self tests, etc. and urges the woman to listen to her own body. Using the information in this book the woman can design her own workout schedule and assess her own body's strengths, weaknesses and areas that would benefit from exercising. This book does not promote reliance on exercise clubs, gyms, etc. so this is a low-expense workout. The balance ball that is used in later parts of the text costs about $30 and can be used in the home (which is far less money than most exercise shoes cost).

I especially appreciated that this book does not portray pregnancy or childbirth in a negative light. It is not like other books that almost treat pregnancy as a bad thing for making the woman gain weight and other body changes occur that are negative. It does *not* have the attitude that as soon as the baby is born a mission must begin to get in shape and lose fat. There is no negative language about the physical appearance of the body while pregnant or after the baby is born. The book is more focused on feeling good, developing strong core muscles, and being able to live pain-free.

This is not a killer-workout that requires huge amounts of time and energy; it is definitely do-able at all the stages of difficulty, and will definitely help any mother who uses it.

15 of 15 people found the following review helpful:

5.0 out of 5 stars Therapeutic, as well as fun for everyone!, November 23, 2001

By 

Sandi Bonesteel (Sahuarita, AZ United States) - See all my reviews

This review is from: Bounce Back Into Shape After Baby: The Ultimate Guide to a Fun-Filled, Time and Energy Efficient Workout-With Your Baby (Paperback)

I highly recommend this book! As a middle-aged grandma, I was initially interested in this book for myself, as I will soon have an abdominal hysterectomy, and will be needing some gentle, yet effective post-op abdominal exercises. I am also an RN/certified fitness trainer, so I have used Caroline Creager's books in the past. I am finding this book to be an excellent source for my clients, especially new moms, and people like myself, needing strengthening after surgery. The section on diaphragmatic breathing is essential for the post-op period. Although this is a postpartum program, most exercises could apply to anyone, as they emphasize strengthening the core, which is fundamental in beginning an exercise program. The exercises and stretches using the Swiss ball would benefit anyone, young and old, as they are safe, functional, and help to improve posture and balance.

But first and foremost, this book is a must for the new mother, full of fun, energy-efficient workouts,demonstrated by Caroline and her baby. There is emphasis on posture, as well as the proper body mechanics in lifting and carrying baby to support your back and prevent injury. The exercises are beneficial to baby as well, aiding sleep, improving strength, balance and socialization. What a great way to interact and bond with your baby! This would be a unique and much appreciated gift for mom and baby.

13 of 13 people found the following review helpful:

5.0 out of 5 stars A great program, November 20, 2001

By 

Liz, Mother of Two (Loveland, CO United States) - See all my reviews

This review is from: Bounce Back Into Shape After Baby: The Ultimate Guide to a Fun-Filled, Time and Energy Efficient Workout-With Your Baby (Paperback)

Finally an excercise program that is written by a mom who understands, that working out is not a priority. Caroline fully understands the time limitation of moms. This has been a great program to get me going again, I feel good about myself. I kept thinking I would start working out, tomorrow, next week, next month etc., but this program makes working out attainable by working it into my day. By starting out with just 10 minutes a day I felt like I was accomplising something, now I do it twice a day and feel like I can add more time. THANK YOU - this is the best and strongest I've felt in a long time!