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…
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…
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…
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…
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…
This week’s exercises are progressions from last week’s simple contractions. These progressions add movement to the core and pelvic floor contractions increasing the demand on the coordination and endurance of these muscles as well as their ability to engage throughout a range of movement. This is a great early post-partum progression because the hooklying (laying…
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: 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…