3 Best Pushing Position: Create Space for Baby in Birth
Is the BEST pushing position flat on your back with your knees super wide?? No. So, why is this the common pushing position in a hospital setting? It may be a misunderstanding of pelvic mechanics (it is a newer concept in general, even with many physical therapists). Or it may be that being on your […]
3 Tips for Round Ligament Pain Relief AKA Lightning Crotch
Round ligament pain is a common discomfort that can start even in the first trimester! The round ligaments run vertically from the top of the uterus to the labia. If one or both become “tight” it can cause sudden sharp pain in the lower abdomen, typically with hip extension (standing up). Or you may feel […]
24 Minute Full Body Workout with Only a Band!
Here is a 24-minute full-body workout you can do with only a resistance band that is easy to pack in your bag! As we enter this holiday season, you may find it hard to maintain your workouts with minimal equipment and traveling! 24-Minute Full Body Workout! Part 1: Squats & Rows Starting with part A […]
4 Tips to Turn On Your Core!
Really FEELING your core turn-on during movement can be challenging, especially during pregnancy and the postpartum period where we may experience a bit of a disconnect with our changing body.
3 Back Pain Relief Tips for the Early Postpartum
Back Pain: During the early postpartum, we tend to find ourselves STUCK in a position for prolonged periods of time that can cause discomfort! We are holding, feeding, and snuggling our little baby in this one position ALL THE TIME. I know for me, I had a lot of upper back pain if I was in […]
The BEST Way to Rehab Your Core Postpartum
The BEST way to reconnect with our core and pelvic floor after birth is to learn how to coordinate our breath to movement! This means that when you move, you are inhaling and exhaling in coordination with how your muscles are moving. When we coordinate our breath with our movement, we better manage pressure. Managing […]
C-Section Scar Mobilization Timeline
C-Section Scar Mobilization: There is not a ton of guidance usually provided on how to support your healing after a cesarean birth other than don’t pick up anything over 10 lbs (which your baby will probably exceed within a few weeks) and to go for some walks. But a cesarean birth is major abdominal surgery! […]
5 Tips to Return to Running Postpartum
When should you return to running after giving birth, and HOW should you approach returning to running? There is MORE to returning to running than just being cleared by your provider and throwing your running shoes! We need to remember that running is a dynamic and advanced movement! Our babies don’t come out of the […]
7 Benefits of C-Section Scar Mobilization
After birth, we are typically given fairly little advice on HOW to approach our postpartum recovery, C-Section Scar Mobilization and return to fitness other than: Wait til you’re all cleared to resume exercise But… what exercise should you do at that point? Like, just any exercise? And then after a cesarean birth, aka major abdominal surgery, […]
4 Pain Relief Tips for Pelvic Girdle Pain
Pelvic girdle pain during pregnancy can be COMMON but it does NOT need to the norm or accepted as a mandatory part of being pregnant.
4 Ways to Pick Up Your Baby and Protect Your Back
Parenthood requires us to pick up Your Baby and kids! But it is important HOW we pick them up. If we have a less optimal setup, we could end up hurting our back, which could affect our ability to care for our kids. Let’s break down a few different ways we could pick up our baby from […]
The Best Prenatal Exercise to Prepare for Birth: Internal Rotation
There are so many types of exercises we can incorporate into our prenatal fitness programming to support a comfortable pregnancy and preparation for birth. In my experience, most prenatal fitness programs on the market are a collection of exercises deemed “safe” for pregnancy: no sit-ups, no crunches, no jumping, etc. But these programs are not […]