List of the most popular hashtags for theme #COREANDFLOOR

Have you heard of perineal massage to prepare your pelvic floor for birth? ⁣ ⁣ Did you know it may help you physically but also mentally prepare for labour? ⁣ ⁣ So far research shows that perineal massage could help first time moms in reducing risk of episiotomy and possibly tearing although these studies don’t take into account birth position, spontaneous vs coached pushing or perineum support during the birth itself. It’d be great for future studies to look at the combo of these aspects. ⁣ I find clinically that clients also mentally benefit from perineal massage. First time moms learn what it feels like to have the pelvic floor be stretched and breath through it. Subsequent moms have found it can help them feel more confident going into birth if they’ve torn or had an an episiotomy before. The massage techniques help them learn to relax the pelvic floor including the area they tore previously. ⁣ ⁣ For the perineal massage techniques I teach my prenatal clients along with the flower bloom breath that can help you relax your pelvic floor during labour - see link in profile⁣ ⁣ @daniellecorreya_x . . ‍♀️Follow @holistichealthphysio Like it? Please tag and share it!

CORE AFTER KIDS • Flashback to 2009, knocked up with Middle C and launching @bellybootcamp. In 10 years, the research + innovation in #pregnancy + #postpartum core training has exploded! Those of us who gave birth 5-10 years ago or MORE didn’t receive the information and intervention we needed to heal + strengthen optimally. ‍♀️ Sound about right?⠀ ⠀ Over at @themamareset we are OBSESSED with providing mamas with the #postpartumfitness info we wish we’d had when we first started having babies. Whether you gave birth 10 months or 10 years ago, you won’t want to miss this incredible, FREE course starting tomorrow: Core After Kids! ⠀ ⠀ ✨ 2 days of free videos, exercises, and worksheets to help you reconnect to your core + #pelvicfloor and understand how your posture, breath and exercise choices can help or hinder your core strength.⠀ ⠀ Registration closes at midnight tonight, mamas! Save your spot at the link in my bio and get ready for 2 days of incredible learning to leave you feeling confident and empowered!⠀ ⠀ xo⠀ D.⠀ ⠀ #mamareset #coreafterkids #mombodlove⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ ⠀ ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #strongmom #toddlermom #mompreneur #strongmoms #newmom #pregnancyworkout #diastasisrecti #momswhorun #postpartumrecovery #motherhoodunplugged #uniteinmotherhood #honestmotherhood #postpartumrecovery #postpartumjourney #momofthree #momoftwo #newmom #newmama #postpartumworkout #diastasis #wholemama #coreandfloor #coretrainingtothenextlevel

Core work during pregnancy can be sometimes confusing and most women don’t know what they should or should not do. Some obvious no-no’s are crunches, Sit Ups, V-ups, Toes to Bar, Russian Twists, Oblique V-ups, Tuck Ups, Leg Raises, etc. First and foremost properly managing your intra-abdominal pressure and being able to create tension at the linea alba with any exercise is the most important factor and that will vary from person to person and will likely change the further you progress with each tri-mester. What we’re looking for is maintaining a coordinated core system and strengthening the core in a functional manner that will keep your core and pelvic floor safe and strong. Things to keep in mind and look for: utilize piston breathing will all movements: exhale with effort, activate the transverse abdominis and Kegel, no breath holding, look for any doming or bulging at the middle of the abdomen and if there’s any pain or tugging or pulling at the along the midline of the abdomen or in the pelvic floor, STOP! Here’s some awesome core stabilization exercises that I love! **Keep in mind that these exercises may not be appropriate for you. If you’re unsure of how to properly manage your pressure and create a protective strategy for your core and pelvic floor, seek out help from a PPA coach like me or a Women’s Health Physical Therapist.** Bird Dog Rows, Z Presses, Palloff Presses, Elevated Plank Rows, KB Single Leg RDL’s, Mixed Rack Farmers Carry or any Carry variation, Quadruped Ball Push with Arm Raise, Modified Star Plank and Half Kneeling Landmine Shoulder Press. #pregnancyandpostpartumathleticism #pregnancy #pregnancyfitness #fitpregnancy #pregnancy #physicaltherapy #physicaltherapistassistant #personaltrainer #pelvichealth #pistonbreathing #core #coreandfloor #functionalfitness #crossfitpregnancy #fitness #coreworkout #34weekspregnant #fitmom #pregnancyworkout #prenatalworkout

What an awesome week! We wrapped up my 6 week pregnancy and postpartum fitness classes and had a great turnout for my pregnancy and postpartum fitness seminar. I absolutely loved working with these women and can’t wait until the next round of classes starting back up in February after my maternity leave. My 6 week pregnancy and postpartum classes will be reoccurring all year long next year at the JBER Elmendorf Fitness Center so if you happen to miss a cycle, you can always jump in on the next class. #pregnancyandpostpartumathleticism #pregnancy #postpartum #pelvichealth #physicaltherapy #fitness #physicaltherapistassistant #pregnancyfitness #postpartumfitness #diastasis #coreandfloor #personaltrainer #womenshealth #ppacoach #postpartumrehab

Let’s talk about pregnancy and fitness! I’m going to be making a mini series of posts highlighting the most important factors for working out while pregnant. Every woman’s pregnancy fitness journey is going to look different and there is no one-size-fits-all approach. Although there are some black and white rules, there’s a lot of grey area when it comes to how to work out while pregnant and when to scale and modify and I want to make those areas more clear. Luckily women’s health and science have really evolved over the past 20 years and we have more education and knowledge now than ever on how to appropriately modify, scale and to some degree help prevent some common dysfunctions that occur during pregnancy and postpartum. From the American College of Obstetricians and Gynecologists of when to STOP exercise are: Vaginal bleeding, Dyspnoea before exertion, Dizziness, Headache, Chest pain, Muscle weakness, Calf pain or swelling (need to rule out thrombophlebitis), Preterm labour, Decreased fetal movement, Amniotic fluid leakage. Womens Health PT signs and symptoms of when to modify and discontinue an exercise are: Pelvic or vaginal pain, Leaking of any kind, Coning or doming at the middle of the abdomen (linea alba). Common exercises that this can occur in: pullups, rowing, pushups, burpees, sit ups, toes to bar, hspu, etc., Pain, aching, pressure, or pulling around the belly button, abdomen or pelvis, Bulging or heavy feeling in your pelvic floor. Specific Considerations for Exercise during pregnancy: Stay hydrated, if you’re thirsty, then you’re already dehydrated, >16 weeks no exercises on your back that last >5 minutes and/or move if dizziness or discomfort, Never exercise to complete fatigue, No abdominal compression (weight belts), Make sure you’re able to maintain a conversation, Avoid situations where you can overheat such a hot yoga, Avoid activities with high risk of falling such as skiing, Avoid breath holding instead exhale on effort, Be cautious of high impact activities such as running, jump rope, box jumps, etc as they place a lot of stress on the pelvic floor. If it doesn’t feel right, stop! Risk vs. reward! #crossfitpregnancy #fitpregnancy

S A M E W E E K // different look! One or relaxed and one is using #corebreath from @belliesinc both are great in different ways! Learning how to activate your core during #pregnancy sets you up for a healthy delivery and recovery along with keeping the pressure off your growing bump, joints and surrounding muscles. But you don’t need to be in this state all day every day....it is JUST as important to learn how to relax your belly and let it hang out!! Too much tension can make for a tough delivery and recovery...as I learned with my first pregnancy and #postpartum recovery!! Find your happy medium, practice both every day! Strengthen and stretch! DM for more details if you need! #postpartumbody #prenatalfitness #pregnancyfitness #bumpwatch #coreworkout #coreandfloor #pelvicfloor #pelvicpain #pregnancyandbeyond #babybelly #babygirl #strongwomen #strongmom #mommytummy #mummytummy #mommytobe #pregnancybump #pregnancybelly

✅ EXTENDED SIZES ✅ YOU asked and I listened . In February I am extending the size range on our BLOOMERS from XS to XL. I truly want you all to experience the support you get from this product. #core #pelvicfloor • • • #supportbloomers #fitpregnancy #postpartum #selflove #postbaby #pregnant #coreandfloor

Mobility, release, lengthen, let go...⁣⁣ ⁣⁣ During pregnancy while I continued to strength train until birth - throughout my pregnancy I also focused on - mobility, release and lengthening exercises/movements which not only can help pregnancy be more comfortable but also give space for baby to move and rotate to prepare for birth and for birth itself.⁣⁣ ⁣⁣ Prenatal yoga offers many of these movements and I also found the Daily Essential video from @spinningbabies to offer wonderful movement sequences to do at home.⁣⁣ I highly recommend a variety of these movements to my prenatal physio clients and we find ways to fit them in regardless of what activities or sport you do during pregnancy. ⁣⁣ Above are a few pics of my faves - check out the Daily essential video online at www.spinningbabies.com - as well as look into prenatal yoga in your area or seeking guidance of a health or fitness professional who has up-to-date experience and training working with pregnant people.⁣⁣ ⁣⁣ For more tips on how to prepare your body for birth - check our most popular To Birth & Beyond episodes to to date episode 2 (and 42 which is a rebroadcast of episode 2) see link in profile or search on iTunes or Stitcher . ‍♀️Follow @holistichealthphysio for all things related to preparing your body for pregnancy, birth and postpartum!

STOP DOING SIT UPS! . . Especially you new mummies...they're not good (f*cking shit) for managing intra-abdominal pressure with a weakened core, which we ALL have after giving birth, regardless of what type of delivery you have! Instead you need to be doing exercises that train the TVA - the deep layer of abdominal muscles that acts like an internal corset to support your spine. . Here's a snippet of a crunchless core workout that @binkyfelstead smashed this afternoon . Varying levels of difficulty in these exercises - you need to work within YOUR own abilities, so maybe limit the range of the movement so you feel a whole core connection throughout...if you notice any doming or your lower back arches up, you're taking it too far. . TIP: Always ALWAYS set the core (imagine you have a magnet on each hip bone which are pulling towards one another) and 'floor' (think about drawing up two blueberries with your pelvic floor!) - before you move and EXHALE ON THE EFFORT!!! . #postnatalfitness #postnatalcore #postnatalabs #coreworkout #abrehab #mummytummyworkout #corestability #tvaworkout #diastasisrecti #diastasisrectirepair #diastasisrepair #coreandfloor #pelvicfloor #mummyhood