3 Exercises for an Easier Labor
3 Exercises For An Easier Labor: You do not need to wait til labor to focus on opening the pelvis! We can prepare to open the pelvis during pregnancy with our prenatal workouts! Throughout pregnancy, we can focus on ensuring we have the movement capability to open each pelvic level: the inlet, the midpelvis, and the […]
Prepare for Birth: 3 Exercises to Help Baby Engage for Labor
In this article we will explore 3 exercises to help the baby engage for labor and prepare for birth. You do not need to wait til labor to focus on opening the pelvis!
Pelvic Stability Workout: 3 Exercises to Stay Pain-Free
You do NOT need to be in pain during pregnancy or into the postpartum period. You may have heard that the only way to resolve pelvic girdle pain (pain in the front or the back of the pelvis) is to give birth. But this could NOT be further from the truth. There is a LOT […]
Grow Your Glutes: Our Top 4 Tips
Our top tip to GROW your glutes for better function (aka less pain) and perform is to Find internal rotation with single-leg movements
My Postpartum Return to Fitness: Birth to 2 Months Postpartum
My third baby was born on October 1, 2022. Since her birth, I have been focusing on my own recovery and return to fitness! But my return to fitness has been a slow and gradual process to honor the postpartum healing timeframe.
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! […]