5 Exercises to Include in Your Prenatal Workouts to Prepare for Pushing
When preparing for birth, we can focus on a variety of exercises to support both the strength required to navigate laboring positions, and also mobility to support the suppleness required of birth. Let’s explore five exercises you can include in your prenatal workouts to prepare for the second stage of labor: pushing! Select options birth […]
3 Counter Pressure and Sacral Release Techniques to Use During Pushing
While pushing, we need the sacrum to move out of the way as baby descends to allow for their head to rotate under the pubic bone and extend! But, sometimes we need some extra support to encourage the sacrum to move! Let’s explore three techniques to release the sacrum for pushing! View this post on […]
3 Tips to Relax the Pelvic Floor During Labor
We want the pelvic floor to RELAX during labor to allow your baby to more easily navigate through the pelvis for birth. But, contractions can make relaxing a bit more difficult! Let’s explore three ways to relax the pelvic floor and release tension during labor!
Should You Do Kegels or No Kegels to Prepare for Birth??
You may have been told to do 500 kegels a day to prepare for birth! But, is this actually helpful for birth preparation, or is it causing more harm than good?? Read this blog to learn more about when kegels can be helpful and when they may actually be harmful!
3 Ways to Support Early Rehab After a C-section Birth
Figuring out what to do after you have a cesarean birth can be confusing! Typcially, you receive little to no guidance on how to return to function and fitness, other than don’t pick up anything heavy and walk. Let’s explore 3 things you can do early postpartum to support your overall healing!
3 Tips for Lifting Throughout Pregnancy
You may have been told that you shouldn’t lift weights during pregnancy. Or you may have been told to significantly limit how much you lift, such as “don’t lift more than 20 pounds.” Why is this a common exercise recommendation (or lack thereof)? There is this myth that lifting can cause the placenta to detach […]
3 Rib Cage Mobility Exercises to Find Relief!
Rib cage discomfort is a common area of complaint for folks during their pregnancy, especially as the diaphragm’s movement is restricted by your growing baby! As baby grows, the diaphragms range of motion is decreased, so our rib cage mobility can be affected which can cause discomfort. Let’s explore three rib mobility exercises we can […]
Pelvic Girdle Pain?? 4 Labor Positions to Do During Labor
Many of us may experience pelvic girdle pain throughout pregnancy. Usually this pain occurs with single leg or pivoting type movement patterns, and can be debilitating even when just walking! We do not need to be in pain during pregnancy, as there are ways to resolve or minimize pelvic girdle pain throughout pregnancy, but what […]
2 Causes of Pelvic Girdle Pain
Pelvic pain is not a requirement of pregnancy, although commonly believed to have no treatment that than give birth. There are two main causes of pelvic girdle pain that if we solve, we can finally find relief!
5 Prenatal Exercises to Prepare for Birth: Help Baby Rotate in the Pelvis
Your baby rotates in the midpelvis during birth! We can open the midpelvis more by finding asymmetrical movement, or movements where one hip is in internal rotation and the other is in external rotation. Let’s explore 5 prenatal preparation exercises you can do to prepare for birth!
Baby’s Position: How to Fix an OP Baby
Baby’s position during labor can really influence how well they can navigate through the pelvis. We may experience a labor stall, where labor progress seems to stop for a period of time, and one of the potential causes is baby’s position! Think of baby has a square peg trying to navigate through the pelvis, a […]
On-Demand Fitness Programs: Prenatal and Postnatal
There is so much conflicting information out there about what to do during pregnancy for workouts! You’ll read one blog that says don’t do this, and another that says it’s the best exercise you can do. Luckily for you, our expertise is prenatal fitness training, and we have done the research to create an amazing prenatal fitness program for you!