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 […]
Treatment of Diastasis Recti in the Postpartum: Core Dysfunction Series Part 3
Continuing our core dysfunction series with Diastasis recti. In Part 1 of this series, we defined Diastasis recti as the separation of the two halves of the rectus abdominus (six pack muscles) and noted that nearly 100% of pregnant women will have Diastasis. It is a normal part of pregnancy, as our abdominal cavity needs […]
Diastasis Recti in Pregnancy and the Postpartum: Core Dysfunction Series Part 2
Continuing our core dysfunction series with diastasis recti. In Part I of this series we defined diastasis recti as the separation of the two halves of the rectus abdominus (six-pack muscles) and noted that nearly 100% of pregnant women will develop diastasis. It is a normal part of pregnancy, as our abdominal cavity needs to […]
Diastasis Recti Symptoms: What’s Normal & When It’s Healed
Table of Contents In the postpartum, there are a number of core dysfunctions (including diastasis recti) that can result in decreased function, increased pain and frustration. So, what are the common diastasis recti symptoms, and when is it considered healed? That’s exactly what we’re covering in this first post. In the next several posts, we […]
Pregnancy Workouts: 2 Mindsets for Prenatal & Postpartum
Table of Contents Approaching Fitness during pregnancy and the postpartum starts with our mindset, and sometimes adjusting our mindset towards the phase of life we are in can be the most difficult aspect of prenatal and postpartum fitness. In future posts, we will break down how to physically approach your pregnancy workouts, but we need […]