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!
Flying with a Baby: 6 Tips for an Easy Trip
If this is your first flying with a newborn baby, it can feel scary! You’re trapped on a plane, surrounded by strangers, and you have your little baby who may or may not be equally as excited as you to be flying. There is this pressure to keep our babies and children silent so that […]
3 Mobility Exercises to Help Baby Engage for Birth
Baby needs to ENGAGE or enter into the pelvis either before or during labor for labor to progress. When baby engages in the pelvis, they can apply more pressure against the cervix and more easily rotate for birth. If baby is not yet engaged before labor, it is okay! Engagement is NOT an indicator of […]
4 Breathing Techniques for Labor Relaxation
Feeling anxious or stressed? Take a deep breath in, pause, then exhale to let go. Did you know that slowing our breathing with deep, slow, and long breaths can help to calm the nervous system? We can use breathing techniques to find pain relief during labor! There are a number of techniques, some more complicated […]
7 Safety Tips for Bed Sharing
7 Safety Tips for Bed Sharing: Sleep is a crucial component of early postpartum (and beyond)! It is a point of stress for many parents in trying to figure out how to support their child’s sleep health and their own, as well! We can’t function as parents if we are not sleeping at night! The […]
Labor Position Breakdown: Lunges to Rotate Baby
There are SO many different labor positions that you can try during your birth! The cool part about labor is that you tend to intuitively move in a way that OPENS your pelvis and helps your baby wiggle and rock through your pelvis WITHOUT even thinking about it! But, it can be helpful to know […]
Labor Position Breakdown: Squats to Help Baby Engage During Birth
There are SO many different labor positions that you can try during your birth! The cool part about labor is that you tend to intuitively move in a way that OPENS your pelvis and helps your baby wiggle and rock through your pelvis WITHOUT even thinking about it! But, it can be helpful to know […]
Prepare for Pushing: 3 Exercises to Make Pushing Easier
You can prepare for pushing with your prenatal workouts. There are several movement patterns that can create more space in the bottom of the pelvis to make it easier for baby to be born! If you incorporate those movement patterns into your prenatal workout routine, it can support your pushing prep! You do not need […]