So what’s the weirdest workout you’ve done lately? PrAna, the creators of some amazing and functional clothing has teamed up with Organic Valley and is on the search for the weirdest workouts out there! Enter their giveaway here and use hashtag #weirdworkout for a chance to win a $300 in credit to use on prAna.com, a two-month supply of Organic Fuel plus free swag! Pretty sweet right?
Welcome back to my second meal prep tutorial. I really wanted to get this up weeks ago but was off doing awesome amazing things which left no time to edit!
Diastasis Recti Tuesday Tip
Tuesday Tip this week is about Diastasis Recti (ab separation) after pregnancy!
I’m posting this picture because this was the point of my fitness journey where I could FINALLY say my DR was healed. It took nearly 40 weeks of rehabilitative exercise and being mindful of my movements to get there and feel comfortable doing some more advanced activities again!
Today’s tip revolves around things to do in your DAILY LIFE to help prevent and/or treat diastasis after baby.
Diastasis Recti DON’Ts
1) Don’t get out of bed with baby in your arms, you are essentially doing a weighted situp.
2) Don’t lift heavy weight overhead (e.g. getting a heavy item down off a top shelf)
3) Don’t pick up items off the ground with poor form
4) Don’t overdo it. Be mindful of your daily activities and rest when needed.
Diastasis Recti DOs
1) Log roll out of bed. Roll on your side and use your arms to assist.
2) Your core activation and TA exercises (look out tomorrow for video)
3) Ask someone to help you with housekeeping tasks
4) Use support when needed (love @baobeimaternity products and my kinesiotaping techniques!)
5) Lift your baby and items off the floor with good squat form and pre-engagement of your core. Breathing out and sucking in your bellybutton before you lift really helps!
Check out my previous posts on diastasis recti to learn more!
Diastasis can improve at any stage, even years after baby. Sign up for my 6 week postpartum personalized online training program to help you heal your diastasis and firm and tone your whole body so you can look and feel confident in all that you do.
In fitness and good health,
Here are 3 of my favorite intermediate level #diastasisrecti exercises. These are great for those who have mastered finding their transverse abdominis through deep breathing and are able to increase the intensity while maintaining good core activation and control. #postpartumexercise #corerehabilitation #womenshealth
Today’s Tuesday tip is about leg length differences! Do you have one leg that seems longer than the other? It probably is, but doesn’t mean it has always been that way. Most people have small differences in leg lengths and they can be classified as either structural or functional.
Today’s Tuesday Tip is something I really need to work on myself!
Poor T spine (upper back) mobility can contribute to tight chest muscles, hunched over shoulders and of course…pain.
You can treat shoulder pain or dysfunction with upper spine mobility and stretches. The shoulder and thoracic spine are closely connected and in order to work properly they must work well TOGETHER.
Before exercising your upper body (especially shoulders) always make sure to work in some T spine stretches and corrective exercises after your dynamic warmup. This will help prep your neural system for the workout and allow your shoulders and spine to work better together! Check out the video below for a couple of easy stretches to do at home.