Pregnancy: Lunge Modifications
Lunges are beneficial throughout pregnancy as they challenge balance and stabilization. You function unilaterally throughout the day whether you realize it or not; walking as you step from one leg to the other. If you were to substitute walking with hopping on two feet as your primary means to move around, then I would say […]
Pregnancy: Horizontal Press (Bench Press)
All trimester recommendations are general guidelines that we have found to work well for our prenatal clients. As a disclaimer, these guidelines should not be considered the set-in-stone standard for every pregnant woman as every pregnancy is unique. Our recommendation is to adjust the variation of the deadlift on how you feel each day. Pregnancy […]
Pregnancy: Vertical Pull Modifications
All trimester recommendations are general guidelines that we have found to work well for our prenatal clients. As a disclaimer these guidelines should not be considered concrete for every pregnancy is unique. Our recommendation is to adjust the variation of the deadlift based on how you feel each day. Pregnancy is a state of growth, […]
Pregnancy: Deadlift Modifications
https://www.youtube.com/watch?v=KD5I8zgv5MM All trimester recommendations are general guidelines that we have found to work well for our prenatal clients. As a disclaimer these guidelines should not be considered the set-in stone standard for every pregnant woman as every pregnancy is unique. Our recommendation is to adjust the variation of the deadlift on how you feel each […]
Pregnancy: Hip Thrust Modifications
Strengthening of the posterior chain is a crucial part of adapting to the postural changes which occur throughout pregnancy. A pregnant woman’s center of gravity shifts up and out as her belly grows. The increased joint laxity resulting from the hormone Relaxin combined with the aforementioned center of gravity shift contributes towards the necessity for […]
Pregnancy: Squat Modifications
https://youtu.be/szPNgh53AW0 All trimester recommendations are general guidelines that we have found to work well for our prenatal clients. As a disclaimer these guidelines should not be considered the set-in stone standard for every pregnant woman as every pregnancy is unique. Our recommendation is to adjust the variation of the squat on how you feel each […]
Lifting Through Pregnancy
General Guidelines Resistance training during pregnancy is associated with positive benefits for both mother and baby. Resistance training is associated with decreased musculoskeletal complaints (less low back pain and prenatal discomfort) and increased connective tissue strength (easier healing in the postpartum) for the mother. Moderate intensity exercise throughout pregnancy results in a shorter duration of […]
The Mid pelvis: The Pelvic Floor Anatomy and Movement Support
Opening the Mid pelvis for Labor By: Gina Conley, MS Exercise Science, CD(DONA) The Mid pelvis is the bulk of the pelvic structure that baby has to descend and rotate through to then be born. The goal through the Mid pelvis is rotation from an left occiput transverse position (back of the head to the […]
Supporting Pregnancy: Bear vs. Plank
Bear Vs. Plank: Supporting Pregnancy Bear versus planking during pregnancy. During our yoga modifications workshop w Casey Backus earlier this month, we discussed the difference between a bear position versus the plank on the pregnancy body. While you can physically do either position, choosing movements that serve your pregnant body and your future self will […]
Band Supported Pull Up: Horizontal Band or Vertical Band?
Horizontal Band or Vertical Band? Here is a comparison of assisted pull ups with a Band secured horizontally to the squat rack and a band secured vertically (the traditional method). The Band attached vertically allows for more forward swing during the pull up, while the Band attached horizontally helps keep my ribs and pelvis more […]
Pull Up Progression: 7 steps
The Pull Up Progression It’s a slow process and requires repetitions…. but! The repetitions must be done with optimal form. We must start with the set up before we even start to initiate a pull. When initiating the pull, having the shoulder blades engaged back and down (think shoulder blades in your back pockets) will […]
Best way to Find Your Neutral Posture: The Ribs
In our previous post, we discussed how posture plays a crucial role in how we could be healing or hindering any postpartum core dysfunction! Our muscles best perform in midrange position, and for our core, that is a neutral spine. Ribs stacked over the pelvis tend to find neutral, and this position allows for the […]