TRAINING FOR TWO

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Author: Gina Conley, MS

Hey! I’m Gina. I am the head coach for fitness programming at MamasteFit with my masters in exercise science. I’m also a birth doula and have supported over 200 births!

4 Exercises to Support Your Baby’s Position for Birth!

Inversions

There is a big emphasis on forcing baby into the perfect position during pregnancy.  We get asked frequently: What exercises can I do to get my baby to engage? What exercises can I do to get my baby to be in the perfect position? It’s important to understand that there really aren’t movements that are […]

4 Exercises for Tailbone Pain Relief!

Tailbone pain??  It can be a literal pain in the butt!  The tailbone, or the coccyx, is attached to the sacrum via the sacrococcygeal joint.  This means the tailbone can MOVE around depending on the pull from the surroudning musculature, which would be the pelvic floor! The pelvic floor can have uneven tension through it […]

My Top 3 Ways to Prep my Pelvic Floor for Birth!

Woman laboring in a birth tub during a home birth, with her husband applying counterpressure on her hips.

As I near the middle to the end of my third trimester, I am shifting my focus during my workouts to prepare for birth.  My workouts have lowered in intensity and are slowly lowering in overall volume as I near 37+ weeks. One aspect of my birth preparation is my physical preparation.  My workouts are […]

Twists During Pregnancy: Are twists safe or dangerous??

You may have been told that twisting throughout pregnancy is dangerous, and to avoid twists once you find out you are pregnant.  However, this couldn’t be further from the truth!  We need to twist for optimal spine function and to support our core and pelvic health. Now, what we may want to avoid is deep […]

Right Upper Quadrant Pain… But No Blood Pressure Issues? Check the Thoracic Spine!

If you are experiencing pain in the upper right quadrant, or right below the bottom of the rib cage towards the front, it could be a sign of hypertension or a preeclamptic issue during pregnancy.  Pre-eclampsia is a serious prenatal complication that is the leading cause of maternal death, so symptoms associated with pre-eclampsia should […]

Laboring on the Toilet: 3 Tips to Speed Up Dilation

The toilet is commonly referred to as the “dilation station” in the labor world!  The reason being is that when we are more relaxed, our cervix can more easily dilate as baby presses down on the cervix with contractions.  

Our Top Postpartum Care Items!

Postpartum

There tends to be a lot of focus on preparing for birth that we may forget that there is a postpartum period too!  While Amazon prime is usually most frequented at 2 am the early days postpartum to buy that thing that promises relief, it still takes some to arrive!  Having a few helpful items […]