#pelvicfloorpt

This one move targets your shoulders for strength and stability while activating your glutes and deep core muscles. 💪 A kneeling deadlift is a great move for hinge mechanics and can help prevent lower back pain. And let’s be real...back pain in pregnancy is no joke! Did you know that you can chat directly with a pelvic floor PT in our app? Send a message to get answers to your questions, expert recommendations for moves that target a specific area, and more. Start your FREE trial of Every Mother today and begin your journey towards a strong pregnancy and birth.

The “DEEP CORE” hype⬇️🤔 Lately the “deep core” is all over social media. But the claims made in posts are over the place. Let’s talk about it. 
The “deep core” refers to muscles that have a direct attachment to the spine: transversus abdominis, multifidi, internal oblique muscle, and quadratus lumborum - also the diaphragm and pelvic floor. These muscles contribute to the ‘stability’ of the spine because of where they attach but aren’t capable of big movement bc of their size and position. The more “superficial” core muscles include the rectus abdominis, obliques, erector spinae, quadratus lumborum, and hip muscles. ❕These muscles ALSO contribute to core stability because they attach to the trunk and pelvis. 😮‍💨Breathing mechanics are influenced by the deep muscles. Owning it can maximize “stability” at the trunk by way of pressure management in the abdominal region/pelvic floor. Coaching cue I like: stacking the ribs over pelvis. The valsalva maneuver (power lifting) is different than abdominal bracing. Both have their place in training, both utilize muscles and breath work to maximize trunk stability. Some things to note: 📌 Your “deep core” is working when you move and breathe. It has to. 📌 You can zone in to improve awareness with breathwork & training. 📌 Yes, it can be an effective way in managing diastase recti - but they are NOT the ONLY ways - ask a pelvic floor PT. 📌 Exercises SHOULD be progressed off the floor to maximize outcomes (core strength, pelvic floor rehab, etc.) I love bridges, but we move more than that. 📌 Deep & general core/exercise can improve outcomes for back pain. 📌 Kegels are not right for everyone. ⬇️ Save these to challenging ribcage position & managing breath work - boom, deep core *involved* 1️⃣ OH hold with reverse lunge 2️⃣ Unilateral OH hold reverse lunge to knee drive 3️⃣ Split stance wood chop ⚠️ If you are experiencing pelvic floor symptoms - PLEASE SEE A PELVIC FLOOR PT! Was this helpful? Did you know this? ❕Follow @drmalekpt for more! 📁 LIKE • SAVE THESE MOVES!! . . #deepcore #pelvicfloorexercises #backpainexercises

Leaking postpartum is common, but you LEGIT don’t have to live that way. Leaking can be caused from a weak pelvic floor, but often times (especially with runners and athletes) it is actually an over active or “tight” pelvic floor that causes leaks. Couple that weakness or tightness with high impact running with less than mechanically ideal form—and yeah—leaks happen. STEPS TO LEAK LESS: 1️⃣ I HIGHLY recommend seeing a pelvic floor PT if you leak!! 2️⃣ Download my free core guide saved in stories highlights and work on taking your pelvic floor through a full range of motion. Happy pelvic floors can relax and contract!! 3️⃣ Check your running form. If you don’t lean in, you are probably striking straight down with your step and this makes it harder for your pelvic floor to naturally “rebound.” 4️⃣If you are newly postpartum…pulllleas wait for 12 weeks before you even attempt to run! Your pelvic floor will thank you in the long run! Hope this helps!! #runningpostpartum #momswhorun #motherrunner #runlikeamother #postpartum #postpartumfitness #postpartumbody #pelvicfloor #physicaltherapy

👀 Wanna know what is poisoning our kids? 😵‍💫Sitting inside staring at screens like zombies… wasting away with growing waistlines… medicating our “low mood” with pills and ultra-processed crap food… sitting on our bums. 🍎 Yes… FOOD is MEDICINE 🦗 But!…. Why the crickets? 🚴‍♀️ MOVEMENT is MEDICINE too!! Especially for postpartum moms. If MAHA truly wants to look out for kids… and I believe the commission does…. Why are they neglecting postnatal women? Supporting kids means supporting new moms. It’s synonymous. Other countries overseas do a better job nurturing moms through the new stage when our little ones are imprinting on us the most. Access to pelvic floor dysfunction tools, postpartum help that goes beyond pills, community groups, etc. Let’s catch up with the rest of the developed world. Why is there silence when it comes to our kids’ PE and sports programs getting cut? 🤱 Why isn’t MAHA talking about postpartum women not getting the healing support we need like women get in Europe? Birthing women deserve pelvic floor PT and core rehab provided by trainers. It’s covered overseas… why not here. Ridiculous. Then new moms are told to take a pill to help with postpartum. Some… not all of course… but some cases could be avoided completely with healing fitness support. Full stop. 💊 If we really want to get Americans “un-hooked” from anti-depressants and chronic disease meds… 🍃 Give Americans the tools to go get some fresh air and move their body. 💰 Guess what?? It can be largely free. FREE! 🏫 Tell the schools to stop cutting PE and school sports! There are ways to keep costs wayyyy down and get more movement into their day. 🏃‍♀️ Teach young girls it’s cool to be fast runners… and it’s cool to have muscles! 🤱 And make access for pelvic floor and core PT more attainable for new moms (like it is in Europe). Help new moms heal so they don’t get hooked on postpartum anti-depressants.

Comment “READY” and I’ll send you my podcast episode breaking down a tight & a weak pelvic floor, the signs and symptoms of each and how you improve each. They are different and both cause LEAKAGE, but you don’t have to be stuck with it! I often get DMs saying “I had a baby a long time ago. Can I still work on my pelvic floor, core, Diastasis Recti Etc. YES!! There is no ticking time clock saying you are past the point of creating a stronger, deep core which includes your pelvic floor!!! After my twins, I thought I was going to be doomed to wearing a pad the rest of my life during all the activities I love. I’m so glad I learned different and so can you. I think a pad can be a great interim tool, but I don’t think it’s a lifelong fix. If we don’t work on your core, it can continue to get worse and worse, which yes can lead to intense incontinence as we age… yes diapers!!! You can change it and I will always say its worth having a hands on assessment from a pelvic floor PT if you’re feeling at a lose❤️. I don’t want to be a bystander in life. I want to run, jump, play, laugh even yell 🤪, and have the freedom to do it without being worried I will pee my pants. You can too!❤️❤️❤️ @dfh.training.pics - Diastasis Recti Core Guide, Make Fit Simple App, Nutrition Coaching

As much as I’d love to Get Running 😉 I prefer to ease back and not rush my body after pregnancy and delivery. Here’s what I suggest as a coach to my postpartum athletes on what research tells us is the safest way to return to running after baby. After being cleared by your OB, it’s still best to see a pelvic floor PT, then between 6-12 weeks postpartum you can complete the below steps to get running once again! Step 1: Blood Work Step 2: Walk Before You Run Step 3: Pelvic Floor Exercises Step 4: Pre-Run Impact Test Step 5: Walk / Run I will share more in each of these steps and it’s important to remember that the timeline is yours, don’t compare your journey to others!

💪🏽👶🏽 Mum pulling up strong! 👶🏽💪🏽 If you’ve been following my stories you know I’ve been taking it slow, gentle and consistent (key word) in my recovery after having Jade. Birth is no joke… my unplanned c section was no joke, and I didn’t want to take any risks with recovery. I’m so glad I took it slow! I feel so much stronger now. Things that were key to the initial part of my recovery: 💪🏽 Investing in a pelvic floor PT 💪🏽 Resting (which is a whole task with a new baby 😰) 💪🏽 Walking (especially important after a c-section) 💪🏽 Postpartum Vietnamese Soups and hot drinks (i did a modified Asian confinement with the help of my mum) #momstrong #mumfitness

Sit ups aren’t the 🐐of core exercises….especially postpartum. See that picture of me? I was one year postpartum from the twins. I thought I could just go back to CrossFit and everything would “bounce back.” I was actually making things worse. Once I learned from pelvic floor PT how to heal, I decided to get certified as a pre and postnatal corrective exercise specialist because every woman should be empowered and know how to use her core and pelvic floor. I made it my mission to help! So if your bootcamp workouts aren’t cutting it, try something different. The Strong Like a Mother (SLAM) app was built for moms, by a mom who lived it (ahem, me! 🙋🏻‍♀️). Workouts are total body and made for every level. And you can rest assured that every exercise is designed to IMPROVE YOUR CORE and heal your pelvic floor…not damage it more. THE WORKOUT: 1. Laying Bicycle, 20 seconds one way; 20 seconds reverse Then switch sides 2. Heel drops, 30 seconds 3. 1-Leg Up and Out, 30 seconds each These are great for most with diastasis recti and prolapse. How you do them matters. Sound on for coaching. ✨✨Need more detailed instructions on how to engage your core. Comment “CORE GUIDE” and I will send you my free guide on how to start healing your core. ✨✨ #postpartumcore #coreexercises #deepcore #diastasisrecti

Should I just run? Can I just do it? Nah- screen everything first- take a hot second, look at balance, strength & impact tolerance before you make your return to run plans. 🔹Consider starting with a progressive walk/run program so you can build your foundation without blowing anything out (especially if you haven't been doing much.) You're still you, but a very different body. 🔹Play the long game. 🔹Screen yourself or do it with your pelvic floor PT, postpartum trainer or run coach. 🤔How'd your screen go? 👉LINK IN BIO for your FREE Return to Run Readiness Screening Tool! #returntorun #motherrunner #momswhorun #return2run #postartumrunning #postnatalrunning #run #running #paglianorunning #arlingtonva

And just like that, we are out of the “fourth trimester” 💪🏽 I can’t say that I took it easy during these first 3 months with CC - we were out walking on Day 2, cross training a few weeks in, hiking as soon as I got the 6 week all-clear and now building up the running, slowly but surely. Balancing training and mamahood is tough; we don’t have much help so I’m still trying to figure out timing and how Trevor and I can split training opportunities. I’m so grateful for my body and the incredible journey it’s going through. I’m still about 8-10 pounds heavier than I was when I got pregnant but I haven’t done much besides pelvic floor PT and easy cardio… I know my body responds well to strength training and speed so maybe it will “bounce” all the way back when that starts - or maybe not. I’m not satisfied with how I look but I’m not stressing out either. I’m motivated by performance and there are goals on the horizon… time to hunker down and get back to work ⚡️ #mombod #momlife #boymom #fitnessjourney #fitnessmotivation #strongissexy #selflove #bodypositive #trainingmotivation #runnergirl #runnermom #fitmom #striveforgreatness

Not sure who needs to hear this but if anything it’s a note to self: I always thought I could just bounce back after having a baby but I realized that is such an antiquated view of things. There is no going back, just moving forward. This was one of a rare few surf sessions 🏄🏻‍♀️ I got in last year. Getting back on the board is so much harder than I thought. I mean essentially your abs were just destroyed (mine split) carrying a whole human, you have no core strength and the extra baby weight changes your body shape. It’s not just physically and logistically harder but mentally everything shifts too. It took a few months of pelvic floor PT, Pilates and working out diligently to feel comfortable in the water. This was 8 months postpartum and it was supposed to be my “dump the pump” celebration @turtlebayresort after #exclusivepumping —which was one of thee hardest things I’ve ever done! No one talks about this stuff! It turned out to be a dumpster fire of a trip (everyone got sick, childcare fallout, time change was hard, and barely got outside) but at least we were able to get a few quick surf sessions in. Mahalo @cj_robbins for watching baby so we could get out for 30 min! Missing warm water surf, can’t wait to get salty again. Thank you @jolynclothing🩱 #motivationalmonday #postpartumjourney #newmama #momssupportingmoms #oahu #northshoreoahu #surfingmoms #motherhoodmoments #surfingmama #postpartumfitness #goldenhourlight #selfcaretips #breastfeedingjourney

Actual footage of me today 🤣😂🫠 Bonus points if you can name this movie 🎬 It was after a little more caffeine than I would typically have, and when I found myself wanting to go to the bathroom about an hour after I had just gone, I was like, HOLD UP! Rules I live by to combat overactive bladder symptoms: Hydrate. Water dilutes urine, which can actually make the bladder less likely to act crazy than if you don't drink. Concentrated urine can be a bladder irritant. Wait to go, but not too long. I typically try to go at least two hours between urinating, if not longer. I want my bladder to fill and not lose capacity. I try not to go longer than 6 or so hours, though, because there's a delicate balance between allowing the bladder to fill and making it overfill. I use tricks like rapid kegels when my bladder is trying to run the show. This can redirect the bladders' attention when it takes a mind of its own. Minimize alcohol, caffeine, and artificial sweeteners. These are just some potential bladder irritants. There are many more. When in doubt, check in with your gyne, urogyn, and/or consider pelvic floor PT. There are also meds and strategies for managing OAB. Does this topic hit home for anyone else? Or is it just me? 🥰 Please share this to help encourage these #healthy conversations 🙏🏽 Love, #dreverywoman #4thehealthyculture