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 […]
3 Pushing Tips to Make Space for the Sacrum
Pushing Tips: Make Space for the Sacrum! We have finally made it to pushing in birth, but it seems to be taking FOREVER! The first thing I consider is: Are we creating enough space in the pelvis? We can create more space in the pelvic outlet (bottom of the pelvis) by: Internal Rotation of the […]
3 Pelvic Floor Relaxation Exercises
The pelvic floor plays a large role in our overall function and most importantly for this phase of life, our labor and comfort throughout pregnancy (and beyond). Let’s explore HOW to approach releasing tension in the pelvic floor and HOW the pelvic floor supports our pregnancy and birth (and beyond). Relaxed Pelvic Floor = Easier […]
3 Causes and Solutions for Labor Stall: Is Pitocin the Only Solution for Stalls?
Is Pitocin the ONLY solution if we experience a labor stall, or a pause in labor progress?? No. It is a possible solution, BUT NOT the only solution! First, we need to understand what is causing the labor stall. Then we can address the issue to see labor progress. In some situations, Pitocin is the […]
4 Most Common Solutions for Late Labor Stall
Late labor stall, or a stall in your labor around 8cm, could be related to a number of reasons. In this article we will learn about the 4 most common reasons and the most effective solutions.
3 Best Diastasis Recti (DRA) Rehab Exercises
Diastasis recti (DRA) is the normal separation of the six-pack abs during pregnancy. For many of us, this will heal spontaneously within the first six weeks postpartum. And for others, we will need a deliberate focus to close and increase the density of the gap. But we can all benefit from core reconnection postpartum! Two […]
3 Tips to Maintain Your Milk Supply with Postpartum Exercise
Returning to exercise postpartum can be overwhelming! We are caring for this tiny person, and also trying to support our own healing and rehabilitation from pregnancy and birth. Generally, we can return to fitness around 4-10 weeks postpartum. Our recommendation is: Your postpartum bleeding has ceased (and no increased or new bleeding with increased activity […]
Breastfeeding a Newborn: 3 Tips
You may think that breastfeeding is a natural thing, therefore it must be easy to do! And then find that it is not as easy or intuitive as we may have hoped! You and your baby (even if it’s your 2nd, 3rd, or beyond) are learning together how to nurse! It takes time, and unfortunately […]