Water Breaking: Understanding the Rupture of Membranes
In the movies, your water breaking or the rupture of membranes, is always so dramatic and followed by a flurry of panic and rushing to the hospital. Birth is not usually like this (usually), and your water will not always break so dramatically either! There are a number of ways to understand HOW your water […]
Top 4 VBAC Prep Tips
As you prepare for a vaginal birth after a cesarean (VBAC), you may have a long list of all the things to do to prepare OR you may have no idea where to even begin. In our professional experience, having a c-section is not your fault, and I can honestly say that for all my […]
3 Postpartum Core Stabilization Exercises + Advancements for a Stronger Core
When we near the 3+ week postpartum time frame, we may want to start to introduce some core stabilization work to support rebuilding our core after birth! As we approach core stabilization training, we want to focus on the torso maintaining its position as our arms and legs move. We can start integrating this with […]
3 Early C-Section Recovery Tips
A cesarean birth may have not been your plan. If you did not have a scheduled cesarean, likely, this is an unexpected postpartum experience for you. We usually plan our birth for a vaginal birth: you probably even have all the postpartum care items prepped for recovering from a vaginal birth. But, what happens if […]
3 Movements to Fix Baby’s Position for Labor Progress
Your baby’s position plays a huge role in your labor progress! Both you and your baby work together during your birth. You move to create space in the pelvis for your baby to navigate more easily. Baby wiggles and adjusts their head position to navigate the pelvis. There is a lot going on during your […]
6 Prenatal Exercises to Open the Pelvis for Birth
We can use our prenatal workouts to prepare for birth! Prenatal fitness can support: Staying strong throughout your pregnancy so you can meet daily demands, such as picking up your kids and all the things Keeping your comfortable and pain-free so you can move with ease! Pregnancy does NOT mean you need to be in […]
Top 5 Prenatal and Postnatal Core Exercises
You may have heard to avoid all core exercises during pregnancy and given no clear guidance on how to reincorporate core work postpartum. First, you absolutely can do core work during pregnancy and early postpartum. But, we may need to reframe what we consider core exercises! Core work is more than sit ups and crunches! […]
4 Pelvic Floor Relaxation Exercises
The pelvic floor plays a large role in our daily function (supports stabilization, supports our pelvic organs, and more) and plays a large role during birth! The pelvic floor needs to be STRONG to support the pelvic organs and increase mass during pregnancy AND help to stabilize the spine as the base of our core […]
4 Exercises for SPD Pelvic Pain Relief
Pelvic pain can be debilitating and affect your quality of life throughout pregnancy into the postpartum period. But, you do NOT need to be in pain as a requirement of pregnancy. Many of us may have been told that the pain will just go away when we give birth, and there is nothing we can […]
Our Top 3 Nursing Sports Bras
I have been nursing a baby or pregnant for the past 6+ years, so I have had my fair share of experience with nursing sports bras! I LIVE in sports bras; I prefer to wear some sort of bra (sorry, these nips are secured) but I am not a fan of normal bras either, so […]
3 Mobility Exercises to Open the Mid Pelvis for Birth
After baby has engaged into the pelvis, they need to rotate through the middle of the pelvis! This is where most of us will spend the majority of labor: rotation! The midpelvis, or the actual bony structure that baby is navigating through, has two main levels: the upper and the lower midpelvis. In addition, we need […]
5 Tips for Modifying Exercises for Pregnancy
A part of prenatal fitness is the act of letting go: not all exercises we did and the way we did them pre-pregnancy are appropriate during pregnancy.
Now, before you panic, let’s break down what I mean by this!
We can still achieve the same SENSATION and FEELING during our exercises but we may need to change the SHAPE or the way the exercise LOOKS.
You can still lift, do yoga, run, and do any type of exercise you did pre-pregnancy BUT we may need to change the way it looks to honor how our prenatal body is changing as we prepare for birth!
So, you can still do Olympic lifts but maybe we adjust from using a barbell to dumbbells so we can maintain our bar path to avoid swinging the bar around our belly.
Let’s explore a few ways to approach modifying exercising during pregnancy!