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 […]
My Pregnancy Loss Stories and Pregnancy After Loss
You always hear and read that pregnancy loss happens in 1 out of every 4 pregnancies. But, you don’t always hear from someone who has had a loss. It almost feels like we are supposed to keep it a secret–I mean, we are told to not share about your pregnancy until you’re in the “all […]
Open the Pelvis: 4 Labor Positions
Open The Pelvis: Often, we are asked “what positions should I do during each stage of labor?” Do you need to do squats during early labor, then lunges in active labor?! Not necessarily! First, there is no one movement that will open the entire pelvis (squats will not open the top, middle, and bottom of the […]
Labor Preparation – The Missing Movement: Internal Rotation
When we think of labor preparation movements, typically we think of deep squats with really wide knees. You may have been told it’s important to be able to squat because squatting helps with labor progress. Preparing for labor?? Deep squats. In labor?? Deep squats. Pushing?? Deep squats. But… there is more to birth than deep […]
1st Month Postpartum Recovery Approach
The first month postpartum requires a lot of patience! You may feel anxious to get going on your recovery and may rush the process which may cause more issues in the end. Let’s break down some things that you can actively do during the first month to enhance your recovery but honor the healing process. […]
Healing DRA (Diastasis): 3 Ways
Diastasis rectus abdominis (DRA) is the thinning and stretching of the linea alba, which is the connective tissue between the six-pack abs, or your rectus abdominis muscles. This is a normal adaptation to pregnancy because the tissues need to stretch and expand to accommodate babies’ growth. Almost everyone who carries their pregnancy to term will […]
Exercising Throughout Pregnancy: Placental Benefits
Did you know that exercising in the first half of your pregnancy can positively impact your baby’s placenta function? But, how can you feel confident about exercising during pregnancy with all the myths about the safety of exercise? The good news is that exercise is generally very safe throughout pregnancy, to include in the first […]
C-Section Birth: Advice from Fellow C-Section Mothers
For many, c-section birth is not the expected birth path. There are a few different types of c-section birth: unplanned, usually happening after labor has begun; scheduled, usually happening prior to labor for various reasons such as placental disorder, breech positioning, or elective; and emergency, which can occur either prior to labor or during labor. […]