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 […]
Breastfeeding Positions: 5 Helpful Holds for You and Baby
Table of Contents 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 cradle position […]
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.
Pelvic Girdle Pain in Pregnancy: 5 Tips for an Easier Labor
Laboring with pelvic girdle pain, such as pubic symphysis dysfunction or SPD, can make certain laboring positions painful. Movement helps to facilitate the labor process; the more we move the more we can wiggle and rock baby through the pelvis, and increase the space in the various pelvic levels! Learn how to approach labor with pelvic girdle pain, and find relief during pregnancy!
5 Ways Your Partner Can Support Pushing During Birth!
Your partner can help support pushing with a few tips! They can be your best advocate for how you want to push and guiding you to meet your baby.
Cardinal Movements of Labor: 2 Positions to Help Baby
One of the things you may hear while pushing, especially if you have been pushing for a while, is that “baby is rocking back and forth to get under the pubic bone.” But, what does this mean, and is there a way to facilitate this happening faster? There are positions we can emphasize to help create more space in the lower midpelvis to facilitate the final rotation for baby during birth!
3 Ways to Modify Yoga During Pregnancy
Yoga is usually a common recommendation for prenatal exercise, but there is little guidance given on HOW you should be approaching yoga during pregnancy. Should you only attend prenatal yoga classes? Should you continue to attend general population yoga classes? What if your yoga teacher isn’t familiar with prenatal modifications? You can see that while prenatal yoga is a common prenatal exercise recommendation, there can still be a lot of questions on how to safely continue your practice. Let’s break down some tips on how to approach yoga during pregnancy!
3 of the Best Exercises to Include in Your Prenatal Workouts
There are so many exercises that could be beneficial to incorporate into your prenatal workout routines! ACOG and the CDC recommend at least 150 minutes of moderate-intensity exercise per week throughout pregnancy. As long as you focus on intentionally moving your body for 150 minutes per week throughout pregnancy, you’ll feel the benefits of prenatal exercise! In addition to your choice of workout, there are a few exercises that we would recommend including in your weekly routine.
Postpartum Healing: 4 Steps to Start Recovery After Birth
There is a lot we can do early postpartum to begin our healing process! We do not need to wait til we are 4-6 weeks postpartum and received the “all clear” from our provider to then begin to connect with our core and start the steps to recovery after birth. Now, we don’t necessarily want to start a structured fitness program 2 days postpartum or go for a run a week after giving birth.
But we can focus on reconnecting with our breath, core, and pelvic floor, beginning the process of supporting scar healing if you had a perineal tear or c-section, and supporting our core with external support devices.
Birth Plan: Top 5 Ways to Prepare for Your Birth Experience
When planning for birth, it’s important to remember that there are so many different paths that our birth can take that are completely out of our control. But, it is also just as important to remember that we can still be the primary decision maker no matter what path our pregnancy or birth may take; we can still be empowered to feel informed and heard throughout our entire experience. Having a positive birth experience does not rely solely on WHAT happens, but rather on how we are treated and how much we are heard.
Let’s explore some ways that we can approach planning for birth!