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 […]
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 Mobility Exercises for Pregnancy Discomfort 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 […]