How Does Mom & Baby Gym Work?! Here are the nuts and bolts: Mom & Baby Open Gym (MBG) runs from 11 AM -1 PM on Mondays, Wednesdays and Thursdays.  During this time, attendees arrive on their own schedule (with the last entry at 12:30 PM) to participate in a postpartum specific circuit. There are six stations set out in the group class space-each one has all the equipment needed to complete the workout. Each station also has a postpartum circuit on a …
“I Don’t Need to be Quick Fixed, Thanks Though!”
So, hands up if you saw the NPR interview (what felt more like an infomercial) last week, âFlattening the âMummy Tummyâ with 1 Exercise, 10 minutes A Day.â I first heard about it when I was at a fitness supply store doing some pricing for the new studio. Â When learning of my fitness specialty, the sales manager excitedly exclaimed, âHey, did you know that thereâs one exercise that can totally fix that pooch moms have after birth? Â I was listening …
Abdominal Separation FAQs: Part II
Iâm often asked about diastasis recti (the medical name for abdominal separation) by both pre and postnatal clients and do believe that education is key when it comes to both minimizing and rehabilitating this condition. If you havenât yet read Part I, you can find it here! Let’s get started with a bit of research: Boissonnault & Blaschak (1988) found that 27% of women have a DRA in the second trimester and 66% in the third trimester of pregnancy. 53% of …
Physical Therapy in the Perinatal Time: Guest Contributor, Aimee Lake, DPT
Physical therapy can be very helpful for maintaining a healthy level of physical activity during pregnancy. It can be helpful for managing and solving some of the physical challenges of pregnancy. It can also be a great resource for preparing for birth and post partum recovery. People often think of physical therapy in terms of getting rid of pain or the rehab thatâs needed after a surgery. But as a Womenâs Health physical therapist, I like to think of my …
Why Does My Back Ache in Pregnancy?
So, todayâs topic is all about the postural changes that occur in a pregnant personâs body. Iâve listed some of the main anatomical changes that occur below to help you understand why you may be suffering with stiff shoulders, neck strain and constant back pain. Welcome to pregnancyâŠor not! Thereâs so much that can be done to minimize or eliminate these aches and pains.  The answer may not be exercise, but it may be a combination of complimentary therapies. Itâs …
Why aren’t sit-ups safe after birth?
Iâm going to start by saying that the Fitness Industry, like many other industries, is an ever-changing one. Itâs full of trends. Exercises come in and out of fashion, research is done to prove exercises safe or unsafe, and as Fitness Professionals, we listen and make changes to our program content accordingly. Sit-ups, or any variation of this movement where you go into forward flexion ie: when lying on your back, you bring your torso towards your knees to work …
Exercises to Avoid with Abdominal Separation
What exercises should be avoided when abdominal separation is present? Postnatal-specific core-based exercise is THE best form of exercise for new moms to be doing, because it focuses on pelvic floor strength and activation of the deep abdominal muscles. These are the two main areas of the abdominals that as an Pre/Postnatal Instructor I want to focus on building back up again first, before moving on to any other area of the abdominals. If you do the wrong types of …
Abdominals During Pregnancy
WHAT HAPPENS TO THE ABDOMINALS DURING PREGNANCY? With all the pressure outward and downward as the size of belly grows, you may be wonderingâŠâWhat happens to the abdominals during pregnancy?â This quick read provides insight into all that is happening as your body adapts to pregnancy. The six-pack muscle (Rectus Abdominis) runs from your breast bone to your pubic bone and is joined together with a strong fibrous sheath called the Linea Alba. In some pregnancies, the Linea Alba becomes …
Easing Back & Pelvic Pain in Pregnancy
Back pain and pelvic pain are seemingly synonymous with pregnancy.  Once baby arrives,  your pelvis may ache, your pelvic floor may be fatigued and healing and you will likely feel somewhat disconnected from your core as recovery begins.  Staying strong throughout pregnancy is vital…and partaking in safe, appropriate postpartum training is equally important. Symphysis Pubis Dysfunction, referred to as Pelvic Girdle Pain (PGP) describes pain in the joints of your pelvis. These joints include the symphysis pubis joint (SPJ) at the …
How To Exercise in the Second Trimester
EXERCISING DURING YOUR SECOND TRIMESTER If youâre in your second trimester, you may be feeling more energetic now and relieved to be beyond the first trimester! There are so many milestones throughout pregnancy, congratulations on being here! You may be thinking more about exercise these days and although you may not start to âshowâ until a bit later, you should bear in mind that certain considerations should be made to your exercise program as your body changes, the fetus moves …
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