Breathwork
I have a cramping sensation in my diaphram when doing breathwork. What should I do?
Sharp pain or cramping isn't normal and you may need to take it easier. If you continue to practice, don't push yourself to the point of cramping. The diaphragm in that area may be guarding from ribcage shape changes that naturally occur during pregnancy and working gently is key. Muscle cramping can also be a sign of needing more electrolytes. Bananas are great for that.Few readersWhen should I breathe during the exercises?
The general rule-of-thumb is to exhale on exertion, meaning coordinate breathing out with the hardest part of the movement.Few readersI naturally pull my belly in when inhaling. Is that wrong?
It's hard to retrain breath! Pregnancy (and stress, poor posture...lots of things) can change our breathing patterns which has a direct impact on the pelvic floor and deep core. You can visualize a balloon when thinking about how to breathe correctly. When a balloon fills with air, it expands in all directions: down, forward, up and to the back. When the air empties of out a balloon it deflates in all directions. This is what naturally happens in our body if we're breathing correctly. That's whFew readers
Zip & Lift
What's a Zip & Lift?
The Zip & Lift is a pelvic floor contraction, also known as a Kegel. When these muscle contract, they close around the openings (urethra, vagina & anus) and lift up towards your head. The "zip & lift" terminology helps visualize both actions of the muscles—a closing and a lift. It also helps strengthen the connection of the pelvic floor muscles to the deep abs.Some readersShould I feel my low abs with a Zip & Lift?
The pelvic floor and low abs co-contract, meaning they’ll both automatically be active at the same time. So yes, you should feel your low abs engage, but it shouldn’t be a crunch.Few readersI have a hard time feeling the Zip & Lift when I'm not lying down or sitting. Any advice?
It's totally normal to have a harder time feeling the pelvic floor engage while doing other activities. This is common for all muscles! For example, it may be hard to feel your biceps engage when lifting a cup of water but easier when lifting a heavy weight. The brain-pelvic floor connection is something that improves with practice. It can take a while to start connecting to the muscles while lying still, so connecting during a complex task is even harder. If you're not feeling the muscles, thaFew readers
Exercise Modification
I'm confused about standing posture. Any tips?
Pregnancy, birth and postpartum can lead to several posture changes that will decrease your ability to engage your core and pelvic floor. The deep core muscles respond best when the ribcage is vertically stacked over the pelvis. Pregnancy often leads to a tipped-forward pelvis and tipped-back ribcage. Postpartum, the pelvis commonly shears forward and the ribcage collapses. Some moms will overcompensate for a collapsed ribcage and move into an overly extended position. Without addressing standFew readersI have back pain with lying on my stomach. Are there any modifications?
If you're feeling back pain when lying face down on your stomach, you can try placing a pillow under your stomach so that there is less of an arch in the lower back. If the pain is while lifting your arms or legs, don't lift them as high and focus on tucking your tailbone so your lower back stays flat.Few readersI feel pressure in my back and neck during bridges. Am I doing something wrong?
When coming up into a bridge, move your knees away from your hips and shift your weight into your feet. This will create space in the hips and offload any pressure in the back and neck.Few readersI have pain with squats. How do I modify?
If you have knee pain with squats, make sure to shift the weight into your heels and sit your hips way back, as if you're sitting in a chair. Your knees should stay vertically aligned over your second or third toe and not shear forward past your toes. If you continue to have pain, hold onto something and don't go as deep into the movement.Few readersI have back pain with deadbugs. Any tips?
When in the deadbug position, make sure your lower back is pressed into the floor with your knees above your hips and your hands above your shoulders. Your chin should also be slightly tucked. If can't keep your lower back pressed into the floor, you can modify the position by bringing your knees closer to your chest. Only move your arms or legs as far as you can while maintaining your lower back pressed into the floor.Few readersMy knees don't feel good during the lunges. Any tips?
If you have knee pain during lunges or squats, it's important to pay attention to your form. Make sure that your knees are staying over your ankles and not shearing forward or rotating in. It can be hard to know what your knees are doing, so working out in front of a mirror can help you see what's going on to make the best adjustment. You can also hold onto something for support.Few readersMy shoulder hurts when I'm on my side. Any tips?
When doing side plank exercises, make sure your elbow is right underneath your shoulder and stay strong through the supporting arm. Push through the supporting forearm to create space within the shoulder joint. This will decrease pressure on the joint and decrease pain. If you're just starting out, your shoulder may feel easily fatigued because it's weak, but over time you'll gain strength to hold the position for longer.Few readersI need help with the scoops! Any tips on how to not engage the hip flexors?
Scoops are hard! Here are a couple ways to modify: Make sure the the scoop is a rolling/tucking of your pelvis versus a straight lean back. Initiate the movement with tucking your tailbone and a drawing up of your pubic bone towards your belly button. Stay elongated in your trunk while tucking so that you're not crunching through the front. This takes practice to do correctly. If you need support while rolling back, you can hold onto your knees to make it easier. You can also do itFew readersMy wrists bother me while on my hands and knees. Any tips?
If being on your hands & knees bothers your wrists, roll up a small towel and place it at the base of your hands to decrease the pressure. You can also make fists or come down onto your forearms.Few readers