Top Tip to Protect Your Pelvic Floor with Lifting
If you want to continue to lift throughout your pregnancy, you may be wondering HOW you protect your pelvic floor while lifting. The pelvic floor sits at the bottom of our core canister and plays a big role in pressure management, or how much or little pressure is within our abdominal cavity. Intraabdominal pressure is […]
The Ultimate Guide to Prenatal Core Workouts: Modifications and Benefits
Should you avoid all core exercises throughout your pregnancy?? Absolutely NOT! You need a strong core to not only stay comfortable throughout your pregnancy but also to support your baby’s position for birth! HOWEVER, there are some things we do want to consider when approaching core work throughout pregnancy. During pregnancy, the abdominal wall is […]
Best SI Joint Pain Relief Exercises: 10-Minute Pelvic Stability Workout
Pelvic pain is common BUT not a mandatory part of pregnancy. You may have been told that the only solution to pelvic pain is to give birth… and then you’re several months postpartum and you STILL have pelvic pain. What gives?!
Quick and Effective: 10-Minute Foam Roller Workout for Your Pelvic Floor
The pelvic floor plays a large role in our daily function during both pregnancy and the postpartum–plus is important during birth!
Pelvic Opening Mobility Exercises: More Than Just Squats for Birth Readiness
There is no one movement that opens the ENTIRE pelvis–so those deep squats that are highly promoted as the “best” pelvic opening exercise… may not be as beneficial for your birth prep as you think!
Say Goodbye to Pelvic Pain: 10 Tips for Lasting Relief
Pain is not a requirement of pregnancy! You may be suffering from pelvic pain, and its likely the only solution you were given was: “it will go away when you give birth.” This is can incredibly defeating, especially if you have MONTHS left of your pregnancy! And the worst part is if you don’t address […]
SPD Pain Relief: Try This 6-Minute Pelvic Stability Routine
You may have been told that the only way to find relief from pelvic pain is to give birth. How disheartening to be told that you need to just suffer until your baby is born, which could be months away!! The good news is that you do NOT need to be in pain during pregnancy–it […]
Epidural Labor Positions: How Can You Still Labor with an Epidural??
You may think that you are stuck on your back if you decide to get an epidural–but this couldn’t be further from the truth! You can absolutely still change positions, and even try more upright positions like the squat or lunge, with an epidural. In this blog, we will be breaking down several upright laboring […]
Maximize Your Time: A 10-Minute Glute Workout for Busy Schedules
Your glutes play a LARGE role in your daily function, including how well your pelvic floor can work! However, many of our fitness programs focus on only one part of the range of motion of the glute: the external rotation and hip extension. If you also include internal hip rotation with hip flexion, you can […]
Pushing: What to Expect for Birth!
Pushing is one of those things about birth that can feel really overwhelming! Most of us haven’t pushed a baby out of our body before, so it can feel very unknown on what to expect. But, the good news is there are some strategies you can use to feel more confident about pushing! In this […]
The Ultimate 5-Minute Pelvic Floor Mobility Workout for Busy Moms
The pelvic floor does NOT push your baby out! The uterus does–the pelvic floor just needs to move out of the way! During pregnancy, skip the kegels, and rather focus on learning how to RELEASE tension in the pelvic floor. Common exercises for pelvic floor release typically include deep squats and butterfly poses–exercises primarily focused […]
12-Minute Birth Prep Routine: Engage Your Baby for a Smooth Labor
You can prepare for birth by including exercises in your prenatal routine that prepare you to open each pelvic level! The pelvis has three main levels: The Inlet: The top of the pelvis where your baby will enter or engage during pregnancy or labor The Midpelvis: the middle of the pelvis where your baby will […]