Moms and soon to be moms are typically given the same blanket statements from the day they confirm pregnancy to that 6-8 week post birth doctor visit. We’re often told during pregnancy to listen to your body and do what you’ve always done. Depending on age and medical history we’re again placed in categories such as “high risk” and sent on our merry ways.
As Pregnancy & Postpartum Athleticism Coaches our goal is not to place you in categories or even tell you what to do. Every body, every woman is an individual. We have different goals, some of us have symptoms or potential symptoms to consider. Our goal is to educate, empower, and most of all support you through your pregnancy and postpartum. When we are injured, we take the time to rehab. How about after giving birth? So much changes in the body during pregnancy AND labor! It doesn't matter how you delivered, it is trauma to the body. 6-8 weeks after birth, you might be ready to resume normal activities but what is your strategy? It's more than just slowly getting back to your routine of running or circuit training, CrossFit, Cardio, Yoga, etc. There's a real process involved and we're here to set you up for success not set you back.
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Carving out some time in your day for yourself deserves to be a priority on the to do list. Call it self care, meditation, mama time, whatever you want- it is a necessity. If we feel good we can do good. Sometimes we feel like we’re being torn at the seams and doing something for someone else no longer feels good. Take this as a sign to get back to something you enjoy doing and try to do it daily. This is not a selfish act by any means. If time is an issue to do something for yourself consider 30 less minutes of Netflix to read a book, try a new workout, simply go outside. Unplug from your phone 30 minutes a day and make that time for yourself. Especially as moms I think many of us feel guilty taking time for ourselves. We all need individual time to breathe and relax. Still feel like you have no time? If you have a commute or an hour lunch break, find a topic you enjoy and start listening to a new podcast.
Finding time for yourself can be done daily and doesn’t require a lot of extra effort. One way to start now is to take an inventory of what you’re doing the extra 8 hours you have per day (if you work 8 and sleep 8). Incorporate a little “you time” so you can be the best version of yourself for YOU. Your family will appreciate it, too. Core-strength starts with alignment
The core is a term that we hear often in fitness programs or activities. The core consists of: your diaphragm, transverse abs, and pelvic floor. These muscles function best when they can move properly. Many women especially after pregnancy state they feel weak at their core. The position we use our body in (which starts with alignment) can improve how the core functions. Ideally, we want the ribs living over the pelvis (or hips). Some of us might need a small adjustment more than others. Habits, pregnancy, back, hip pain can all influence how we stand. In picture #1 you can see how my chest is rung up (not optimal for the diaphragm to descend on inhale) #2 ribs slightly down but my hips are tucked (hips tucked means my glutes aren't available) #3 Ribs are over pelvis which naturally untucks the butt (this is my neutral alignment |
Leah Braun
Helping women make informed choices in regard to exercise. ArchivesCategories |