5 Exercises to Find Relief from Neck & Back Pain Early Postpartum
Early postpartum (and probably beyond early postpartum) neck and upper back discomfort can be fairly common. Why? Let’s consider some common postural tendencies of early postpartum! As we are recovering early postpartum, we typically take a more protective posture where we round around the front while holding and feeding baby. We may begin to favor […]
Top 3 Things to Do to Support Your Postpartum Healing!
After an entire pregnancy of focusing on our baby’s arrival, they are finally here! So, now what? There may be this urgency to get back to where we were pre-pregnancy, especially with all the changes that come with postpartum. We may have a shift in our family dynamic with a new baby, between us and […]
Belly Band to Heal Diastasis?? Probably Not.
If you browse long enough on social media and you are in the motherhood realm, you will likely come across an ad saying that this new belly binder or band will heal your diastasis and close your abdominal gap! In theory, it makes sense: if I bring the abs closer together, it must be healing […]
4 Ways to Breathe During Labor
How we breathe during labor can support a more relaxing experience! Breathing is a great tool that we can use to slow our heart rate, respiration rate, and activate our parasympathetic nervous system! Let’s explore four ways to use breathing during labor! Breathing Techniques for Labor and Pushing There are four main breathing techniques we […]
Top 3 Causes of Diastasis Recti (DRA)
Diastasis Recti, DRA, or a gap or separation of the six-pack abs, is a worrisome topic for many during their pregnancy and postpartum! There is a lot of pressure to close the gap, and tons of programs target shrinking your waist and healing diastasis. But, what actually causes diastasis? If we want to “heal” or […]
4 Ways to Prevent Coning During Your Prenatal and Postnatal Workouts
We want to minimize coning during our prenatal and postnatal workouts, as it can cause excessive damage to our core! The more coning we experience under exertion, the more damage we could be causing. This means it could cause a lingering diastasis or make it harder to heal postpartum! Let’s break down four ways to […]
Coning & Diastasis: 2 Ways to Protect Your Core During Pregnancy
Can you prevent diastasis during pregnancy? The answer is no because diastasis is a normal adaptation to pregnancy! We need our core to expand and muscles to stretch and separate to accommodate for our baby’s growth. But! This does not mean we shouldn’t be considerate with our movement patterns and with abdominal coning. The more […]
4 Workout Modifications for the Early 3rd Trimester
During the third trimester, there are a lot of changes happening in our bodies and there is a mindset shift as we begin to prepare for our births! Here are four ways that I am adjusting my workouts as I moved into my early third trimester. Early 3rd Trimester Workout Modifications During my early third […]
5 Tips to Know When to Go to Your Birth Location in Labor
When should you head to your birth location, such as the hospital or birth center, or call your midwife if you are giving birth at home, if you think you are in labor?? This is a common question for those of us that are nearing our due dates and waiting to meet our babies! We […]
3 Prenatal Exercise Modifications for Placental Previa or Low-Lying Placenta
If you find out that your placenta is low-lying at your anatomy scan or at an early ultrasound, you may be advised to limit physical activity. But, what exercises should you do, or should you even be modifying at all at this point in pregnancy? Let’s explore a few ways to modify exercise due to […]
6 Epidural Pushing Positions to Try (Beyond Your Back)
You still have options even with an epidural! You can labor in a number of positions and even push in tons of positions other than just on your back. We may think that because we have an epidural we are limited to only a supine or lithotomy pushing position, but this is not true! But, if you do want to push on your back, let’s break down a few tips to make it an effective position for you, as well!
Read this blog to learn six epidural pushing positions!
3 Tips to Prevent Tearing During Birth!
A common concern with birth is tearing! We all would like to prevent or minimize tearing while giving birth to our babies. Some folks think tearing is inevitable, but there are some things we can do to help minimize or avoid tearing! If you do tear, however, know it’s not your fault! There is a […]