Postnatal Exercise Tips

Postnatal Exercise Tips

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Postnatal Exercise Tips
  • Tip: Posture during and after pregnancy

    We exercise 20-45 minutes per day. But we stand or sit 12-16 HOURS per day. Your default posture in sitting and standing is one of the biggest components to your core health!

  • Tip: Should I follow the Diastasis Recti Program?

    Many moms experience postpartum body changes. One of these is an incredibly common condition called diastasis recti, which affects up to 45% of women six months postpartum. Diastasis recti abdominis is the separation of your abdominal muscles; it commonly occurs during pregnancy to make room for ...

  • Diastasis Recti: Self-Test

  • Tip: Scar tissue after C-Section

    It doesn't matter if it's been ten years or ten months, you can work to minimize your scar tissue!

  • Tip: How do I know I need Physical Therapy?

    PT’s specialize in the musculoskeletal system and how it has to ALL work together for efficient and pain free motion. Our bodies are REALLY good at compensating, and it is so helpful to have someone who is skilled in finding those compensations, correcting them and showing you how to keep them fr...

  • Daily Core Stabilization (easy additions to your daily routine)

    We spend more time standing and sitting than we do working out! Get the most out of the other 12.5 hours a day with 2 standing exercises, 1 seated exercise and 2 bedtime exercises.

  • Tip: Running and your Pelvic Floor

    Your core/trunk is a transfer station for everything that goes on in the body. Running dramatically increases the amount of force through the core, pelvic floor and legs. Starting running too soon can wreak havoc on your pelvic floor (PF). Its primary job is to keep that baby in and then
    afterwar...

  • Tip: High Intensity Cardio

  • Tip: Moderate Steady State Cardio

    What is the best type of cardio?

  • Lunge Modifications

    Lunges are a great exercise because they are a compound exercise working multiple muscles and multiple joints. But for some this can cause knee pain. The culprit could be improper alignment, weak glutes or weak quadriceps. Try any of these 7 different exercises to see what works best for you. The...

  • Push-Up Modifications

    4 different exercises you can substitute for push-ups!

  • Push-Up Progressions

    Push-ups are an advanced exercise. Sometimes we don't have the ab strength, shoulder mobility, shoulder strength or arm strength to perform a push-up. These 5 progressions will give your body tools to eventually perform a standard pushup. We start with core stability, add shoulder strength, then ...

  • Seated Stretches

    If you spend a lot of time sitting in a chair, these six stretches are for you!

  • Morning Wake-Up

    Six mobility moves to wake-up your body!

  • I Dont Wanna Workout

    For those days you just don't feel like it! This 6 minute power-workout is enough to get the blood flowin' and endorphins goin'.  I live by my 5-minute rule. Usually 5 minutes in I am willing to do more! No equipment needed.

  • Daily Tip: activate your core

    The secret to a healthy core!

  • Triceps Dip Modifications

    If dips bother your wrists or elbows, follow one of these four substitutions.