EXERCISE OF THE WEEK Let’s get functional, functional! While this exercise may look challenging, the single leg deadlift is an activity many of us use in our every day lives! Picture your closet with clothes spread out all over the floor after you couldn’t decide what to wear or the living room after a day […]
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EXERCISE OF THE WEEK Let’s get functional, functional! This exercise is often known as the “suitcase carry” or “briefcase carry”, but if you’re a new mom like me, just think of it as the “car seat carry”. Do you know that feeling of lugging your car seat across the parking lot or through a store
EXERCISE OF THE WEEK Let’s get functional, functional! The squat to overhead press will start our functional exercise series, because let’s be honest, there’s few exercises more functional than these. Whether your lowering your child to the floor, picking up your latest Amazon delivery from the front door, reaching up to put something on that
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Every mom or soon-to-be mom knows that child-bearing can really amp up emotional stress with the lack of sleep, hormonal overload, dramatic change in lifestyle, and so much more! But did you know that stress can cause tension in the hips and pelvic floor? It’s true. Emotional stress can actually trigger your muscles to increase
Hip and Pelvic Floor Stretches Read More »
This week’s exercise is our final Pallof progression for working on that core strength and stability – and this one is going to get those hips and glutes as well! This progression uses full body movement away from the anchor point to increase the amount of resistance and create a greater demand for the trunk
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Our post-partum exercise of the week is a progression of last week’s Pallof Press. This variation uses movement of the arms to provide an increased challenge as the core muscles work against the strength of the band to resist movement in the trunk. If you were able to perform last week’s exercise with no symptoms
Pallof Press and Lift Read More »
This week we are continuing to progress our post-partum core restoration work adding resistance bands with the Pallof Press! This exercise is a great way to begin more functional core work with resistance while maintaining a safe progression for the core and pelvic floor muscles due to its focus on the obliques and deep core
Any other moms of newborns feel constantly hunched over? 🙋🏻♀️ Between the continuous feeding, rocking, and holding, my upper back is hurting. This week’s exercise is a great mobility activity to get movement to the joints of the upper back and a good stretch to the tight chest muscles. This is a great activity for
Half-Kneel Spinal Twist on Wall Read More »
This week’s exercise is a progression of your post-partum core exercises that requires increased stabilization and control. By focusing on appropriately engaging the pelvic floor and core musculature, this exercise can help improve coordination of the strained abdominal and pelvic floor muscles as well as increase endurance. This exercise is great for rebuilding core strength
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
Child’s Pose Rockers Read More »