4 Strategies to Avoid Abdominal Coning with Overhead Pressing Movements
Abdominal coning tends to occur as a result of certain types of movements, such as the overhead press. There is a lot we can do to minimize or completely alleviate coning with overhead pressing movements, and it starts with focusing on positioning!
6 Exercises to Prepare for Birth: Prepare to Open the Pelvis During Labor
Prepare for Birth: Exercises and Mobility Prepare For Birth: We can move to create more space in the pelvic levels during labor. Each level opens more based on the movement pattern. It’s also important to note that not every level opens simultaneously, so there is no one movement that opens the entire pelvis. Grab the […]
4 Inversions to Adjust Baby’s Position & Release Uterine Ligaments
Inversions could help adjust your baby’s position both during pregnancy and labor! There are several types of inversions you can do based on if you are pregnant, in labor, have an epidrual, and even your strength levels!
Pregnancy After Loss: 5 Tips for Navigating PAL
It can be challenging to enjoy pregnancy after loss. There may be a feeling of disconnection or anxiety the entire 9 months! In this blog, I share my own story of pregnancy after loss and five tips on how you can navigate it.
4 Pushing Strategies to Protect Your Pelvic Floor During Birth
You may be anxious about pushing during subsequent labor if you currently have a pelvic organ prolapse! Read this blog to learn some techniques to help reduce the risk of worsening a pelvic organ prolapse with the second stage of labor!
Abdominal Coning: When to be Concerned & When is it Normal!
What is Coning?? Abdominal coning is when the center of the abdomen pushes out further than the rest of the abdominal wall due to increased pressure. This tends to create a cone or tent-like appearance down the center of the abdomen. Depending on your anatomy, it may be wider around the belly button or wider […]
What Is Fetal Station? The 3 Pelvic Levels Explained
Fetal station helps us understand how high or low baby is in the pelvis! Depending on what station baby is will determine what type of movement patterns we should do to help create more space to facilitate labor progress!
Diaphragmatic Breathing Breakdown: Inhales are NOT Relaxation
A common phrase you may hear is that we inhale to relax, and exhale to contract. However, this notion is not accurate. Inhalations are a lengthening down and out, which increases pressure. If I stretched a rubber band, I would not consider that a state of relaxation: that would be a state of tension!
Prenatal Workout: Leg Day
Exercising Throughout Pregnancy Benefits Improves your comfort throughout pregnancy Decreases the risk of occurrence of a prenatal complication Decreases labor time and interventions Improves baby’s resiliency and strength at birth And so much more! Here is a leg day workout that we offer in our 40-week prenatal programming, and the rationale behind our approach! Our […]
Diastasis Recti (DRA): Approaching Core Exercises to Enhance Healing
Diastasis Recti Abdominis (DRA) Diastasis Recti Abdominis (DRA) is the normal separation of the six-pack abs at the Linea alba (connective tissue that connects the six-pack abs) during pregnancy. This separation is a normal adaptation to pregnancy and required to allow baby’s growth to not be impeded. With DRA, the tissues and muscles of the […]
5 Helpful Breastfeeding Positions
Breastfeeding Positions There are so many options on how we choose to feed our babies. If you choose breastfeeding, this blog post will be breaking down a few common breastfeeding positions to help you better understand which techniques may be beneficial for you! Initial Latch Position: Cross Cradle The cross Breastfeeding cradle position is one of […]
5 Prenatal Core Exercises: Beyond the Sit Up and Crunch to Protect Your Prenatal Core!
We can, and should, still strengthen our core throughout pregnancy! We need a strong core to stabilize our spine, and to support our functional movement, as our belly grows and our body adapts to pregnancy. A strong abdominal wall can also support your baby’s position! But, remember, strong doesn’t mean tight! Strong means best able to respond to demand and changes in the environment!
This blog will share five of our favorite prenatal core exercises.