Posterior Pelvic Floor Release Exercises for Constipation, Tailbone Pain, and SI Joint Pain
If you’ve been dealing with constipation, tailbone pain, deep glute discomfort, or nagging SI joint pain, you may have been told to strengthen your pelvic floor. While strengthening certainly has its place, it’s only one piece of the puzzle. Sometimes, the issue isn’t weakness—it’s excessive tension. When the muscles of the posterior (back) portion of […]
Postpartum Running, Pelvic Floor Health, and Training as a Busy Mom: Lessons from Our Latest Race
Returning to running after having a baby can feel intimidating. Questions like “Am I ready?”, “What if I have prolapse symptoms?”, and “How am I supposed to train with kids?” are incredibly common—and honestly, they’re questions we ask ourselves too. Recently, we completed our first postpartum race together: Roxanne’s first 10K just a few months […]
20-Minute Running Strength Workout: Build Single-Leg Stability for Stronger, Injury-Resistant Running
Whether you’re training for your first 5K, returning to running postpartum, or preparing for your next half marathon, logging miles alone isn’t enough to become a stronger runner. Running is essentially a series of controlled single-leg hops. Every stride requires your body to absorb force, stabilize your pelvis, maintain balance, and propel yourself forward—all while […]
Pelvic Floor Exercises: 4 Moves Beyond Kegels and Squats
Whether you’re lifting weights, running, chasing toddlers, or simply trying to move without hip or pelvic pain, your pelvic floor plays a much bigger role than most people realize. One of the biggest misconceptions about pelvic floor health is that it’s simply a matter of having a “tight” or “weak” pelvic floor. In reality, your […]
A Smarter Way to Train Your Pelvic Floor: A 25-Minute Workout for Strength, Balance, and Better Movement
When most people think about pelvic floor exercises, they immediately picture Kegels. While isolated pelvic floor contractions certainly have a place, they’re only one small piece of the puzzle. Your pelvic floor doesn’t work in isolation—it functions as part of an integrated system that includes your diaphragm, deep core, hips, glutes, inner thighs, and even […]
Running Postpartum: Are You Ready? A 5-Step Readiness Guide
Table of Contents For many moms, running is more than just exercise—it’s a way to reconnect with themselves, relieve stress, and rebuild confidence after pregnancy. But while you may feel eager to lace up your shoes a few weeks after giving birth, your body may not be ready for the demands of running postpartum just […]
Ultramarathon Training as a Busy Mom: My 100-Mile Race Plan
Table of Contents Why I’m Running 100 Miles I officially signed up for my first 100-mile race! In March, I’ll be running the Blackbeard’s Revenge 100 on North Carolina’s beautiful Outer Banks. The course passes some of the state’s most iconic landmarks, including historic lighthouses, pirate landmarks, and the site of the Wright brothers’ first […]
19-Minute Foam Roller Core Workout: Build Strength, Stability, and Control
If you’re looking for a core workout that goes beyond endless crunches, grab a foam roller and get ready for a serious challenge. This 19-minute workout uses one simple piece of equipment to create instability, forcing your core to work harder while also strengthening your shoulders, hips, inner thighs, and glutes. Whether you’re preparing for […]
Running With Prolapse? Yes! Our Return to Racing Postpartum
Table of Contents Quick Answer: Can You Run With Prolapse? Yes, even with prolapse, you can absolutely return to running, lifting weights, jumping, and participating in the activities you enjoy. A prolapse diagnosis does not automatically mean you need to stop exercising or avoid impact forever. While returning to running with prolapse often requires rebuilding […]
How to Tell If Your Pelvic Floor Is Tight or Weak (Or Both)
Table of Contents The pelvic floor is a sling of muscles that sits at the bottom of the pelvis. Common recommendations for the pelvic floor often fall into one of two categories: stretching exercises, such as deep squats, butterfly pose, and other wide-leg positions, or strengthening exercises, such as Kegels, where you tighten and squeeze […]
21-Minute Birth Prep Workout to Create More Space in the Pelvis for Labor
Preparing your body for birth involves more than stretching and mobility exercises. While releasing tension is important, your body also needs the strength to actively support pelvic movement during labor. That’s exactly what this 21-minute birth prep workout is designed to do. This workout combines mobility, strength training, and intentional pelvic positioning to help create […]
Birth Pushing Positions: What We’ve Changed Our Minds About
Over the past decade, Roxanne and I have dedicated our careers to supporting pregnant women through pregnancy, birth, and postpartum recovery. Roxanne spent more than ten years as a labor and delivery nurse and now practices as a certified nurse midwife. I have supported women through birth as a birth doula, coaching everything from labor […]