Let’s talk post-partum low back pain. Many factors go into creating low back pain in recently post-parthm women causing it to be extremely prevalent. First off, you have just carried a baby around inside of your abdomen for 9ish months creating an intense strain on your low back. Then you have endured labor and delivery…
Our first post-partum exercise of the week focuses on restoring the neuromuscular activation and coordination of the core musculature. Regardless of method of delivery, the abdominal and pelvic floor muscles go through major changes during the birth process. These tissues are stretched, often times cut or torn, and lose the internal force from the uterus…
EXERCISE OF THE WEEK: Quadratus Lumborum Stretch Whether your in the home stretch of your pregnancy or just starting to feel your belly expand, you may be feeling tightness in the side of your low back. The quadratus lumborum (QL) muscle sits on the side of the low back connecting the lower rib cage to…
EXERCISE OF THE WEEK: 3 Minute Movement Break Do you feel stiff and tired from sitting in front of a computer all day? Well then, this exercise of the week is for you! The 3 minute movement break is a series of exercises meant to be performed once an hour to get your blood flowing,…
EXERCISE OF THE WEEK: Restless Leg Kicks Does any other soon-to-be mom suffer from terrible restless legs? That nagging need to move your legs that can cause intense discomfort and limit your ability to be still or sleep. For me, this symptom is triggered by staying stagnant for too long or night time. Although restless…
EXERCISE OF THE WEEK: WALL PELVIC TILTS Stiffness in the low back is one of those symptoms that seems to just increase more and more throughout pregnancy, especially as that bump grows. Today I want to share one of my favorite exercises to help relieve low back stiffness as well as to help you learn…
EXERCISE OF THE WEEK: Shoulder Stability Matrix Another common issue among new mommas is shoulder instability. You may feel popping with lifting and reaching tasks or feel like your shoulder shifts within the joint. This can occur due to the increased laxity and the increased demand on the shoulders with the many new tasks of…
Last week, we talked about how physical therapy can provide symptom relief during the first trimester of your pregnancy. Now what if you are one of those super blessed mommas that has no need for symptom relief – how can physical therapy possibly benefit you? Two word: PREVENTION and PREPARATION. Even if you are not…
EXERCISE OF THE WEEK: Resistance Band I, T, Y’s One of the groups I find my patients (and I) need the most work on is the upper back muscles. These muscles are especially important to strengthen during pregnancy and motherhood because of the changes in your posture and the endless amounts of bending forward and…
EXERCISE OF THE WEEK: Side Steps and Monster Walk Today marks the final day of our clamshell progressions! The final clamshell modification incorporates the muscles worked by the original clamshell while incorporating movement and a maintained squat. This is a great exercise for lower extremity strength as well as core/back strengthening. Side steps and monster…