Mom Body Rehab

04/18/2020

Life as a working mom of 2 means a LOT of ! I had 15 minutes today after work, before relieving the nanny, to make myself feel active and refreshed. I had no plan and it was rush hour at the gym - so I grabbed the first piece of equipment I saw and just played with it for 15 minutes - trying to integrate upper body, lower body and core, with a little higher intensity thrown in. Here's what I ended up with. 👇
The cool thing about these movements is that many of them mirror - swinging your toddler overhead, picking up toys (and kids), getting up off the bed next to a sleeping baby 😆👶...practice how you play, ladies! Train that core for LIFE and it will function for you DURING life.
BREATHE for core activation & Enjoy! 😁
1. Squat + kettle bell swing
2. Squat + single arm swing to overhead
3. Lunge to high knee with single arm press
4. Curtsey lunge to lateral tap with single arm press
5. Single leg deadlift with a wide row (single arm)
6. Single leg deadlift with an upright row
7. Plank jacks
8. Front plank to side plank twist with row
9. Table top skull crushers with leg extension
10. Table top single leg fly with leg extension (hello obliques & QL)

2-3 sets of 10 for each

01/03/2020

Recover strong and lock in your postpartum fitness plan with 20% off our online postpartum rehab program, Mom Body Rehab! Purchase prior to January 5, 2020 and let us know your "guess date" to delay start to after baby arrives 😃. Use code NYE2019 when purchasing MBR online via the link in our profile. Details at www.mombodyrehab.com.
Let's rock in 2020! 💪🙌

01/03/2020

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: Are they safe? Should you do them?
Our goal with pelvic and postnatal rehab is never to say "you can't..." It's always to find out "how can you...?" Depending on the status of your pelvic floor and abdominal wall (do you have Prolapse? Spasm? Diastasis Recti?...?) And how your core and fascia tolerate and manage an activity, CAN you do it without dysfunction? If not, how do we get you there?
Hundreds are a very demanding activity for the deep core (TrA+PF+Multifidi+diaphragm) because they load the abdominals as well as require breath and movement while holding a significant load. That's why they're so great for abdominal strength, BUT....also potentially risky.
For abdominal wall specifically, you can see the left hand tenting/coning with poor core activation. If you can activate your deep core to control that AND breathe (see photo on right) you're likely safe. If not, you need to modify!
For pelvic floor dysfunction or prolapse, there are other symptoms to consider - do you leak urine or gas? Feel vaginal bulging or heaviness during/afterwards? Can you eliminate that with a proper PF contraction, mechanics and breath?
If not, you need to modify!
Want help getting back to the activity you love without compromising your core or pelvic floor?
We'd love to help - check out the links in our bio to schedule or for online service options!

09/07/2019

I was chatting with a male client this week about where this idea comes from that a new mother should have a flat belly by a few months postpartum. He suggested, "men, of course!" But I have to say I think our fellow women are just as much at fault. We post on social media when we are proud of our bodies, or how great they look postpartum. but I challenge you to stop and think - how is this post affecting those women who are not blessed with the same genetic makeup, resources for fitness, or resources for nutrition as you? Often in our quest to encourage, fitness pros may actually cause a lot of distress for women who are not meeting these unrealistic expectations. Let's focus on HEALTH. Let's focus on STRENGTH. Let's focus on feeling good in our bodies, which have done this miraculous thing.
Your body is not supposed to look like it did before you had your babies. It has accomplished an Olympic feat. It will get strong again, you will be fit again, In the appropriate time. But please, mothers, hear me. Not having a flat belly a few months after pregnancy is completely normal and healthy!!
For step by step guidance on how to return to your fitness routine the safe way, check out the link in bio.

09/06/2019

"crunches" are a big no-no throughout the 3rd and 4th trimester. But is it EVER okay to do crunches after pregnancy? I recently heard a podcast with the great Diane Lee, one of the foremost researchers on diastasis recti. In it she suggested that we may someday soon return to the idea of using re**us abdominis to rehabilitate transverse abdominis and the Linea Alba after pregnancy. While research is still unclear, and this is certainly not a good idea for someone with a large diastasis, it may be that introducing a small, well controlled, low pressure headlift, or "crunch", is totally fine for a normally healing woman in the first year postpartum. So if you LOVE your , check out this video on how to do one correctly! Remember to tag a friend, and follow us here and for more education on safe exercise during and after pregnancy! For your step by step postpartum fitness plan, see the link in our bio, or visit www.mombodyrehab.com

09/03/2019

Restore your core and pelvic floor with our online self-paced program designed by a Postnatal Physical Therapist to help bring you from birth back to fitness safely! Register now for 40% off at www.MomBodyRehab.com
Code LaborStrong

08/26/2019

3 months postpartum and starting some "real" core exercise! HOW you do the movement is just as important as what movement you do. Can you keep good tension at your midline? Abdomen compressed? Spine stable? BREATHE??
Fundamentals first!
For a step by step program, check out the link in bio.

08/25/2019

06/24/2019

Having a plan can make all the difference! When you have a newborn and a million things on your mind, it can be hard, even paralyzing, to sort through all the information out there on what is safe and beneficial to start doing in the first couple months postpartum. Having a clear checklist, and all the information at your fingertips to determine when you're ready to move forward frees you to act!
Check out the details at the Link in bio!

06/12/2019

What's your favorite ??

06/06/2019

Hip pain at night part 2! The best sleeping position I have found (and most of my clients have agreed) to eliminate night pain with side sleeping. This position keeps pressure off the greater trochanter and bursa on the side of your hip, plus keeps the leg extended to minimize hip flexor tightness. Try it and comment with how you like it!!

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05/31/2019

Aaah, the cash you could make... Someone make a t-shirt like this and tell us the reactions you get!!