Breath and Movement Coordination
Breath coordinated movement is a powerful means to improve function. Breath is how we stabilize! When we inhale, we breathe down and out. This increase in pressure stabilizes the spine. When we exhale, we breathe up and in. This increase in muscular activation also stabilizes the spine. Inhalations are the eccentric/lengthening portion of our breathing […]
2 Labor Comfort Principles
By: Gina Conley, CD(DONA), MS Exercise Science How can your birth partner provide better comfort during labor? Unless you plan to have a scheduled cesarean, you will most likely feel contractions during labor. We encourage you to share our labor comfort principles with your birth partner so that you can both prepare to find comfort […]
The Anterior Oblique Sling: Pregnancy and the Postpartum
By: Gina Conley, MS Exercise Science, Head Coach of MamasteFit The Anterior Oblique Sling runs diagonal across the front side of the body, connecting the oblique and opposite adductor. This sling system stabilizes the pubic symphysis (front pelvic joint on the pubic arch), and aids with rotational movements (think swinging a baseball bat or throwing […]
Pregnancy: Vertical Press Modifications
prenatal fitness program The vertical press, or strict press/overhead press, helps to move the shoulder through its normal range of motion upwards. The vertical press is a functional movement and develops all three deltoids and upper back musculature. Vertical presses also develop core stability, as the core needs to activate in order to maintain a […]
Horizontal Pull Modifications for Pregnancy
https://www.youtube.com/watch?v=-irg_0AGFUo The horizontal pull movement during pregnancy is typically a rowing type movement that focuses on building the musculature of the back. Strengthening the musculature of the back support maintaining optimal posture by helping to counter the shift up and out of the center of gravity as the belly grows. In addition, a strong back […]
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: 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 […]
Can I Do Hip Thrusts While Pregnant? Trimester Guide
https://youtu.be/Ur6q55mOXV4 Can I do hip thrusts while pregnant? It’s one of the most common questions we hear, and the answer is yes—with a few modifications as your pregnancy progresses. 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 […]
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 […]