Opening the Pelvis is More Than Doing Squats
Opening the pelvis is more than doing squats. You may have read or heard that if you’re in labor, the BEST move you can do is squats. It’s an upright position, your knees are wide, so it must open the pelvis. Well, it’s more complex than that.
The pelvis has different levels that all open in slightly different ways. There is NO one movement that will open the ENTIRE pelvis. So, if you’re done reading this blog, deep, wide knee squats may not be beneficial for ALL of labor.
6 Early Postnatal Core Exercises to Start Your Core and Pelvic Floor Rehab
Here are some core exercises movements you can do starting almost immediately postpartum! But, surprise, it doesn’t involve crunches or sit ups, AND the focus of these exercises are NOT to slim your waist or any of the other gimmicks that are common to postnatal marketing. Rather, these exercises are to help you re-connect with your core and begin to re-introduce core stabilization postpartum.
Aka, we are wanting to help you HEAL.
Now, it is important to note that these are not intense exercises with a goal to shrink the waste or bounce back. These movements are focused on helping you relearn to connect with your core.
With all these movements, there are no rep schemes or rounds; just move for a few minutes, focusing more on HOW you are doing the movements as opposed to how many.
Pelvic Girdle Pain Exercises: 4 Single-Leg Modifications
During pregnancy, and even postpartum or pre-pregnancy, we may find that single-leg movements are more challenging and even painful! Common recommendations may be to avoid single-leg movements (but how do you walk then) and just stop doing exercises that hurt. While this is logical advice, it doesn’t necessarily address what is going on and help you find relief so that you can move your body!
3 Tips on How to Connect with Your Pelvic Floor
The pelvic floor has a range of motion similar to other muscles in our body. The pelvic floor needs to lengthen, or stretch, relax, and also shorten!
But it can be confusing on how to feel this movement when we may be used to clenching or always tightening our pelvic floor!
Read this blog to learn more on how to connect with your pelvic floor!
Exercises to Help Baby Engage: Open the Pelvic Inlet
Baby enters the top of the pelvis to begin their descent for labor! Each level of the pelvis opens with different movement patterns or a combination of movement patterns. There is no one movement that opens the entire pelvis at once.
Breast milk Changes the First Week Postpartum: You Already Have Milk!
When baby is born, or even before baby is born, you already have some incredibly nutrient dense milk! Your baby’s belly is really tiny at birth, so they don’t need a large volume of milk the first few days.
Thriving Early Postpartum: 3 Tips for the Early Days
The first few weeks postpartum can be the most challenging as we physically heal from pregnancy and birth, plus taking care of a newborn baby, and also all the emotions involved with the entire journey! Here are some tips to navigate the early days.
Pressure Management: What is it?
Our core manages the pressure within the abdominal cavity to stabilize the spine and for functional movement. Pressure management can either support your healing or hinder it! Learn what it is and how to manage it to strengthen your core.
Best Laboring Positions for Birth
Ever wonder what the best position is for labor? There is no one best position! We want to create more space in the pelvis based on where baby is within the pelvis. The more optimal position will actually change as labor progresses and baby descends through the pelvis! Read this blog to learn what type of movement patterns will open each pelvic level!
4 Ways for Your Birth Partner to Support You During Labor
How can your partner support you during labor? There are a number of ways that your partner can enhance your experience! This blog breaks down some ways your partner can be an active member of your birth team!
3 Positions So You Can Reach for Perineal Massage
Perineal massage starting at 36 weeks can decrease the risk of tearing during a vaginal birth. This blog breaks down different positions and tips to approaching perineal massage during pregnancy.
4 Reasons to Get The Epidural: A Labor Tool
An epidural is a pain relief option available to you in a hospital setting for birth. Not everyone who wants, or needs an epidural, but it can be a helpful tool that is available to you to support your labor. Read this blog to learn more about the epidural.