Do You Have Prolapse Early Postpartum? Maybe not!
Feeling heaviness in the pelvic floor early postpartum? This may be a sign of prolapse, what is more commonly a sign of pelvic floor tension. Read the blog post to learn subtype needs to relax the pelvic floor and went to seek out a pelvic floor PT!
3 Best Prenatal Exercises to Prepare for Birth: Squats, Lunges, and Deadlifts
Exercising throughout pregnancy can help make a labor faster, Improve birth outcomes, and decrease the risk of developing a prenatal complication. But, we could also use prenatal exercise as an opportunity to prepare for laboring positions. Read this blog post on different movements that you should incorporate into your workouts to help you prepare for labor.
Tug of War: 3 Pushing Techniques for Birth
The tug-of-war pushing technique can help add some extra power to your push. Tug-of-war utilizes lat tension to help open the bottom of the pelvis. Read this blog post to learn different techniques to use this pushing strategy.
The Midpelvis: Two Pelvic Levels
The midpelvis can be opened with asymmetrical and uneven hip movements. But, if we want to get more complex, the upper and lower level of the midpelvis open in slightly different ways. Read this blog post to learn how to open each level of the midpelvis to support baby beginning and finishing their rotation through the pelvis.
Prepare Your Pelvic Floor for Birth: 4 Ways
The pelvic floor plays a large role not only for daily function throughout pregnancy, but also supports childbirth. During labor, the pelvic floor has to release and open to allow for baby to descend and pass through. Read more in this blog on different techniques repair your pelvic floor for birth.
Open Glottis Pushing: 3 Breathing Techniques for Labor
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 […]