Co-Sleep Flow
Do you co-sleep? Do you wake up with achy shoulders, neck, and back? Do you have 3 minutes?
These are my go-to moves when you only have a couple minutes and need to loosen up you shoulders, chest, and back after a night a snuggles and sleep. But let’s be real. Mostly snuggles and not always sleep 🤣
This flow also feels good after feeding baby 🤱 🍼
#hitthemat #yogaeveryday #cosleepingproblems #breastfeedingtips #morningstretch #yogaflow #womenshealth #shoulderpainrelief #lowbackpainrelief #pelvicflooroccupationaltherapy #pelvicfloorphysicaltherapy #fitmom #coloradospringsmom #719 #coloradofitness #denvermoms #cosleepingmama #fitmomlife #empoweredwomenempowerwomen
Road trip movement!!
Hitting the road for a socially distanced trip? I have some go-to moves to keep me from getting too stiff. One is drawing the ABCs with my foot for lower body blood flow! I’ll be posting more of my faves as we go! #roadtrip2020 #campinglife #coloradomoms #campinglife⛺️ #campingwithkids
Sensory Input to Calm Down
Anyone else feeling super overwhelmed 🙋🏼♀️⠀
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Often when we get overwhelmed we have an area of our body that tenses up and irritates us. Our neck, shoulders, pelvic floor, etc. ⠀
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Sometimes spot treatment helps. But often we need a whole body approach to help our bodies chill.⠀
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One way to do this is by addressing our sensory systems. How we sense and perceive the world can impact our response to it. Over the next couple days we will explore ways to talk to your sensory systems to help our bodies feel a little less on edge and a bit more in control.⠀
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Today let’s calm our bodies by talking to the vestibular system. Our vestibular system helps us feel balanced. I love talking to my vestibular system when the world seems like it’s spinning around me. ⠀
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What do I do to talk to this system? My favorite go-tos are swinging and rocking. It helps my body know where it is and acts almost as a re-set button and helps me feel a little more balanced in the chaos ❤️⠀
#maternalmentalhealth #pelvicfloor #occupationaltherapy #postpartumfitness #postpartumdepression #postpartumanxiety #pelvicfloortherapy #womenshealth #postpartum
Tailbone Flow
Here’s a string of some of my favorite moves for tailbone relief. For when life is a literal pain in the butt.
Take longer in the poses and reps than I do; I went quickly through the moves to demo them. Hold poses for a couple of breaths and for moves with more than one repetition, do 5-6 reps instead of the 2-3 that I do.
Questions? Let me know! You are capable. You are strong. There is hope.
#hitthemat #yogaeveryday #tailbonepain #coccyx #paininthebutt #yogaflow #womenshealth #pelvicpain #pelvicflooroccupationaltherapy #pelvicfloorphysicaltherapy #fitmom #coloradospringsmom #719 #coloradofitness
Tailbone Pain?
Got tailbone pain? Painful sitting?
Here’s a quick way to check if you are sitting on your tailbone or on your sits bones when you are sitting down.
#tailbonepain #coccyxpain #pelvicpain #womenshealth #pelvichealth #alignment #postpartumbody #coloradospringsmom #coloradofit
Modified Bird Dog (baby optional)
Fun fact: The move “Bird Dog” generates the same muscle contraction and squeeze pressure as a Kegel. And honestly: they are more fun to do (but don’t fully replace...but that’s a story for another day).
Today I show you one of my favorite bird dog variations: stomach on an exercise ball. The ball gives good feed back to what my core is doing during this move. And it’s also fun for play with baby!
#momstrong #momlife #fitmom #occupationaltherapy #womenshealth #postpartumbody #diastasisrecti #birddog #kegelexercises #pelvicfloor #momwholifts #postpartumrecovery #coloradofit #coloradoliving #tummytime
Pelvic Floor Explore
Sometimes it feels like our bladder and pelvic floor control us. Watch this videos to explore how to feel and control your pelvic floor instead of it controlling you! You are capable. You are strong. There is hope #pelvicfloor #pelvicorganprolapse #prolapse #incontinence #womenshealth #fitmom #postpartumbody #postpartumjourney #postpartumrecovery #crossfitgirls
Return to Run, Bike, Hike
Colorado, gorgeous weather is ahead of us, begging us to jump back in to our favorite activities.
Running🏃♀️
Rock climbing 🧗♀️
Biking 🚵♀️
Colorado is calling!
Many of the postpartum mamas I work with wonder when and how to return to their beloved outdoor activities without leaking, pain, or that “falling out” feeling. One activity I love to use is sitting down and standing up to build strength in using your legs together, separately, and dynamically.
This video shows how you can adjust height and firmness of a chair, using a single leg, staggered legs, or a foot in a kickstand for balance all to play around with gaining strength for what you want to do. And finally it shows how you can add “weights” to the activity.
Keep moving, #colorado
#hiking #returntorun #postpartumfitness #coloradorunner #rockclimbingwomen #diastasisrecti #prolapse #postpartumrecovery #fitmom #cospringsmoms #coloradosprings
Power of Words
Who else is feeling all the feels? Fearful, grateful, anxious, tired, relieved all at the same time?
Those are all OK things to feel. There is so much going on!!
Today I let myself speak words of truth that were life giving to feel the impact it had on my physical body. And I am SO glad I did!
What are you favorite life-giving words to speak out loud? Do you notice a change in your body when you say them? Let me know!
#womenshealth #pelvicfloordysfunction #pelvicpain #prolapse #mentalhealth #pelvichealth #perinatalmentalhealth #postpartumrecovery #telemedicine #719 #coloradosprings #coloradospringsmom #powerofwords
Breastfeeding Tension Relief
Two moves to reduce shoulder and neck tension with #breastfeeding #bottlefeeding and general #momlife
#womenshealth #pelvichealth #pelvicfloortherapy #telehealth #telemedicine #teletherapy #womenshealthot
Relief for Pelvic Pressure and Hip Tightness
Three quick and easy moves to reduce hip and pelvic floor pressure and tension.
Unclench your hands
Relieve the tension and stress in your hands
Relax the shoulders
Why is it so hard to get our shoulders away from our ears, especially when we are stressed? Because they don’t know where else they can be.
Go through this quick sequence of moves and let your shoulders discover a more relaxed position!
Pelvic floor muscles! I have them and you have them! Little Leland tells us what pelvic floor muscles do ❤️
