Are you currently pregnant and experiencing pain? Or do you want to start working out during your pregnancy but don't know where to start?
I am a Herman & Wallace Trained Pelvic Floor Physical Therapist. I am also a Certified Pregnancy and Postpartum Exercise Specialist and trained in BirthFit. I have helped countless women navigate training during pregnancy. Whether you're experiencing pelvic and/or low back pain, peeing when coughing/sneezing/jumping, or just don't know where to start.. I can help you!
Are you newly postpartum and are fearful your body will never be the same? Have you heard from other women that peeing while sneezing is your new normal?
Postpartum is FOREVER. So your life will be forever changed.. but that doesn't mean you have to suffer with incontinence issues, diastasis recti (some call it the mom pooch), or pain with running/working out. You can get stronger and return to an active lifestyle without pain or discomfort. Whatever your goals are, I would love to work with you to help achieve them!
Did you get the go ahead from you OBGYN that you are free to return back to your "normal" exercise?
First off, every person is unique and every woman's pregnancy is unique. Whether you had a vaginal delivery or c-section.. complicated or uncomplicated pregnancy.. high exercise level pre-pregnancy or little to no exercise.. I can help you!
Unless restricted by your health care practitioner, it's SAFE to start key foundational exercises 1-2 weeks postpartum, no matter the type of pregnancy or delivery. These exercises are key in establishing proper breathing patterns and activating the correct stabilizing muscles postpartum. This will allow us to progress quickly once you have been cleared (usually around 6-8 weeks) at your OBGYN follow-up appointment.
Do you have a mom pooch that, no matter what you do, you can't get rid of?
Our bodies have gone through a tremendous amount of change to grow and make room for the baby. This causes the core muscles (specifically the 8 pack ab muscle known as the Rectus Abdominus) to spread. This spreading of the abs allows room for baby to grow. It happens to ALL women at some point in the third trimester.
This is a completely normal process; however, for some women postpartum, this separation resolves on its own. For others, it doesn't.
The picture below shows the different variations a diastasis recti can present. I will teach you how to measure both the width and depth of separation and we will use these measurements to show improvement over time.
Why do some women have Diastasis Recti (DR) and others don't?
Again, remember that the Rectus Abdominis (8-pack ab muscles) have to separate in ALL women in the third trimester to make room for baby.
Here are some of the reasons as to why some women struggle with various degrees of DR postpartum:
Do you struggle sneezing/coughing/jumping without peeing yourself?
This is very common! However, it should NOT be normal. What our society has done is normalize peeing in your pants. This is often a sign that your body is not distributing pressure properly. Ex) bearing down or sucking in the core while performing exercises rather than bracing the core and breathing properly.
Do you experience pelvic heaviness like you have a tampon that's about to fall out?
This is one of the symptoms of prolapse. Most women are devastated when they hear this news.. maybe you have already been assessed by your physician and given a specific grade of prolapse (I-IV). Your OBGYN may have even said that you will require surgery one day.
All hope is not lost! There are exercises you can do to minimize and even completely rid yourself of these symptoms. You are not alone! Prolapse is much more common than you think and it's about time that we, as a society, start normalizing this. You can have a completely normal life with proplapse - that includes running, jumping, lifting, you name it!
Again, remember that the Rectus Abdominis (8-pack ab muscles) have to separate in ALL women in the third trimester to make room for baby.
Here are some of the reasons as to why some women struggle with various degrees of DR postpartum:
- Breathing mechanics - shallow breathing versus deep breathing. The diaphragm muscle is one of the most important muscles in postpartum recovery (more on that below)
- Pressure distribution when sneezing, coughing, running, jumping, lifting. Pressure distribution is important with all functional activities such as picking up your child in their carrier, picking up an older child, running/playing with older toddler, etc..
- Lack of core engagement or incorrect muscle activation. Most women postpartum have difficulty engaging the correct core muscles when doing daily activities - these muscles include the transverse abdominis, glutes and pelvic floor (scroll down for more information on what the "core" entails)
Do you struggle sneezing/coughing/jumping without peeing yourself?
This is very common! However, it should NOT be normal. What our society has done is normalize peeing in your pants. This is often a sign that your body is not distributing pressure properly. Ex) bearing down or sucking in the core while performing exercises rather than bracing the core and breathing properly.
Do you experience pelvic heaviness like you have a tampon that's about to fall out?
This is one of the symptoms of prolapse. Most women are devastated when they hear this news.. maybe you have already been assessed by your physician and given a specific grade of prolapse (I-IV). Your OBGYN may have even said that you will require surgery one day.
All hope is not lost! There are exercises you can do to minimize and even completely rid yourself of these symptoms. You are not alone! Prolapse is much more common than you think and it's about time that we, as a society, start normalizing this. You can have a completely normal life with proplapse - that includes running, jumping, lifting, you name it!