Side-Lying Knee Lift for Labor Stalls: Creating More Space in the Pelvis to Help Baby Rotate
Labor does not always progress in a predictable or linear way. Sometimes, especially during the later stages of labor, contractions may continue, but cervical dilation or baby’s descent appears to slow down or stop. This can happen when baby is having difficulty completing the rotations needed to navigate through the pelvis. One position that can […]
3 Pelvic Floor Hacks for Sneezing, Lifting Kids & Pooping
Pelvic floor symptoms can show up during some of the most ordinary parts of daily life. You might notice a little urine leaking when you sneeze, feel heaviness or pressure when picking up your child, or struggle with discomfort and difficulty when using the bathroom. These symptoms can be frustrating, especially when they interfere with […]
Best Positions for Labor: Match Each Move to Baby’s Progress
Choosing the right labor position can help you feel more comfortable during contractions while creating space for your baby to move through the pelvis. But how do you know which are the best positions for labor at each stage? And how can you tell where your baby is in the pelvis without relying on cervical […]
Running Warm Up Stretches: 15-Min Pelvic Mobility Routine
A good warm-up does more than prepare your muscles for exercise. The right running warm up stretches can also help improve your mobility, encourage comfortable movement through your hips and pelvis, and prepare your body for the demands of running. Whether you are training for a race, returning to running postpartum, or simply looking for […]
30 Min Running Prep Workout: Pressure Management Strategies for the Pelvic Floor
Running is one of the most dynamic forms of movement we can ask our bodies to perform. With every stride, our feet, pelvis, rib cage, and upper body are constantly shifting positions and responding to impact. For runners who experience pelvic floor symptoms such as leaking, heaviness, pressure, or discomfort, it can be tempting to […]
Abdominal Coning vs. Doming: How to Tell the Difference
Table of Contents If you have ever noticed your abdomen changing shape during pregnancy, postpartum exercise, or core training, you may have heard the terms abdominal coning and doming used to describe what you are seeing. Although these two terms are sometimes used interchangeably, they actually describe different things happening within the abdominal wall. Coning […]
Pelvic Floor Mobility: 25 Min Advanced Standing Workout
Table of Contents Pelvic mobility plays an important role in how we move, exercise, walk, run, and manage pressure throughout our bodies. When the pelvis can move and rotate effectively, it can better coordinate with the hips, feet, rib cage, and pelvic floor, which may support better pelvic floor mobility as well. This advanced standing […]
Pelvic Floor and Core Exercises: A 24-Minute Workout
Table of Contents Reconnect with your core, strengthen your pelvic floor, and improve your ability to coordinate your breathing with movement through this 24-minute workout of pelvic floor and core exercises. This session combines hamstring strengthening, inner thigh activation, thoracic rotation, glute strengthening, and pelvic control to help you build a stronger foundation for everyday […]
Pelvic Floor Strengthening Exercises: 20-Minute Workout
Table of Contents Your pelvis plays an important role in how your pelvic floor functions, which is why pelvic floor strengthening exercises can involve so much more than the pelvic floor itself. When the muscles, joints, and surrounding tissues can move and respond to changes in position, your body is better equipped to manage movement, […]
