3 Breathing Techniques for Pushing
There are different breathing techniques that you can use during pushing. Each technique has its pros and cons, but ultimately, the best breathing technique is the one that you choose. Read this blog to learn more on the different pushing techniques to help you decide which strategy may be the best for you.
Diastasis Healing Plateauing? Increase the Demand!
If your diastasis has hit a plateau in healing postpartum, then we may need to increase the demand! Lifting weights increases the density of our tissues and muscles, which is a huge component of healing from DRA. Read more in this blog on way so to incorporate strength training for postpartum recovery.
Diastasis Recti Abdominis (DRA): 4 Important Tips to Heal
Diastasis Recti Abdominis (DRA) is the separation of the rectus abdominis, the six-pack abs, that occurs normally throughout pregnancy. The abdomen needs to stretch to accommodate your baby’s growth! Diastasis Recti Abdominis is normal, but it can linger postpartum due to a number of reasons, such as genetics, tissue integrity, breathing patterns, postural habits, and […]
After a C-section Birth: 3 Warm Ups to do Before Your Workout
After a c-section, you may find that hip extension feels more challenging as if something is pulling at your incision site or even in your low back. This can be common, especially as your scar heals and begins to adhere to surrounding tissues, muscles, and pelvic organs. Ideally, the different layers of our skin, tissues, […]
Perineal Tears & Pelvic Floor Function
During vaginal birth, we may experience tears as your baby is born. There are different grades of tear and directions that the tear can go. Grade 1: Superficial Perineal Tissues (usually only just a few stitches, if any) Grade 2: Perineal Muscle has torn (most common) Grade 3: Less than 50% of the anal sphincter […]
Pelvic Girdle Pain: 3 Causes & Solutions – Pubic Symphysis Dysfunction (SPD)
Pelvic girdle pain can be debilitating throughout pregnancy and the postpartum period. Common symptoms could include pain or discomfort with single-leg movements, as simple as just walking, and with pivoting movements, such as rolling in bed or getting out of your car. What causes pelvic girdle pain? And what causes SPD? 1. Pelvic Positioning When […]
Pelvic Girdle Pain: 3 Causes & Solutions
Pelvic girdle pain can be debilitating throughout pregnancy and the postpartum period. Common symptoms could include pain or discomfort with single-leg movements, as simple as just walking, and with pivoting movements, such as rolling in bed or getting out of your car. It is important to note that pelvic girdle pain does not need to […]
Leaking pee: Top 3 Tips to Exercise Leak-Free!
Leaking pee when you don’t want to is not a mandatory part of giving birth to a child. You don’t need to wear pads or dark colors for the rest of your life, or shy away from exercises you used to love because of leaking!
3 Ways to Prepare Your Pelvic Floor for Birth
Your pelvic floor plays a huge role in pregnancy and birth (and the rest of your life)! That’s why it’s crucial to learn how to prepare your pelvic floor for the big day. During pregnancy and birth, the pelvic floor helps to: Support the pelvic organs, including the uterus that grows over 40 times its pre-pregnancy […]
Does exercise increase your risk of miscarriage?
Short answer: no, exercise throughout pregnancy does not increase your risk of miscarriage. In fact, it could decrease your risk Exercise: When we find out we are pregnant, it can be really confusing on what to do or not to do. There is a lot of conflicting advice on what is safe or what could […]
Pregnancy: 3 Ways to Modify Your Lifts
Exercising throughout pregnancy has numerous benefits for both you and your baby. If you exercise throughout pregnancy, you tend to stay more comfortable, your risk of developing a prenatal complication is decreased, and your birth outcomes tend to be better. Your baby tends to be more resilient to the stressors of pregnancy and labor, transition […]
3 Breathing Techniques for Labor, Pushing, and Crowning!
There are three main breathing techniques we can use for breathing during labor! Each breathing technique is tied to a certain phase of labor. There are three stages of labor: the first stage is when the cervix is dilating, and what we usually think of when we think of labor with contractions; the second stage is […]