Your feet and ass are connected. I know sounds like a wild idea😜 but, I'm guessing you already knew that. Anyhow, how to untuck your bum with just your feet:
Rock the weight out of your heels and into the ball of your foot.
Make sure your feet are parallel.
Duck feet = tucked bum.
3am rocking baby to 6pm dinner prep; stand with feet hip width distance and parallel and let the weight move from heels to balls of feet. You will feel a shift forward and your ass with move backward keeping your rib cage and pelvis in neutral, now diaphragmatically breathe yourself and your baby into a calm, relaxed state.
Diaphragmatic breathing is a baby whispering trick😜 oh and a pelvic floor must do💃
Pregnancy to Motherhood is one of the most beautiful journeys and there is nothing I love more then to support a Woman during this transition time.
I am a Webster certified chiropractor and I work with Mama's to achieve pelvic alignment, so Mama doesn't have to be in pain during pregnancy and babe can get into the right position and drop down into the pelvic inlet- ready for go time. But once that is completed, so much more goes on before a Woman can get comfortable and relaxed enough to give birth.
Here are a few examples:
Do you feel safe?
Are you feeling scared or anxious?
Do you feel loved?
Are you going through any emotionally conflicts?
Do you still have chores to complete?
Are you well rested?
Are you relaxed?
Do you trust your birth team?
Do you have concerns about your spouse's support?
Is your spouse working away from home?
Do you have another little one at home?
The lighting in your home vs the hospital?
Are you afraid of hospitals?
Do hospital smells, beds, staff...
I have been meaning to write this article for months....I take a lot of different classes in the community and this is by far the most common mistake I see amongst fitness/yoga enthusiasts. We are overtraining our abdominals and not in a good way.
We are such good humans, we listen and take direction very well, especially in a fitness/yoga class because there is a belief that if we do what they tell us to do we will look better, reach our goals, feel better about ourselves, fit into an outfit, or whatever your reason is for being there.
The problem is; that we often don’t assess whether these movements are right for our bodies. We don’t ask does this feel good? Is it working the right muscles, do I have pain in my body when performing this exercise. The reason for this is we all share a common belief: NO PAIN, NO GAIN. Hey, trust me, I am not gonna say this is BS, because in reality when you want to achieve a goal, perform a feat, or do something different, at the very least, you gotta g...
Diastasis Recti is the separation of the rectus abdominus muscle( our 6 pack muscle). Let me first state that this muscle is in fact two distinct muscles separated by a line of connective tissue called the linea alba. So, for all intensive purposes this muscle is technically already separated. The condition Diastasis Recti occurs when the normal separation becomes larger than it should. > 2.7cm or 2 finger widths.
This separation is found in:
- Postnatal populations
- People who overtrain their abdominals
- And others
In pregnancy it is normal, due to the growing uterus. In Peds it can be seen during the early months and then is gone.
Other clinical symptoms can present like:
- Back pain
- Pelvic floor dysfunction
- Uterine/bladder/rectal prolapse
- Stress incontinence
- Shoulder/neck pain
- Tension Headaches
- Hip/pelvic stability issues
To test if you have a DR is in this link
Once you confirm your DR, I want you to retest yourself an...
Active Sitting or dynamic often refers to sitting on a ball or unstable surface. I'd like to redefine this term because I like my definition better. Active Sitting or Dynamic Sitting refers to movement variation while sitting. Active Sitting to me means to sit in several different postures at your desk during your work hours.
If you have a sit/stand desk even better, now you have even more postures to choose from.
Sitting for a long time is bad; here are a few reasons why:
1. Abdominal atrophy - this means your abs weakened and get smaller in size
2. Sustained postural overload on your spine. This decreases joint lubrication and spinal joint stiffness.
3. Circulation of blood and lymph decreases particularly in the lower extremities, thus contributing to leg complaints while sitting.
Why is Active Sitting/Sitting variations better
Loading your joints several different ways, all day long will have less of a negative impact on your body as a whole. You will be loading joints differently...
Everything you need to know about Golfer's Elbow and Tennis Elbow
Golfer's Elbow: this is defined as pain on the medial or inside of the elbow.
Tennis Elbow: this is defined as pain on the lateral or outside of the elbow.
Golfer's and Tennis Elbow are often referred to epicondylitis, however, more common clinically, these terms are used for tendonitis.
Is it a strain, tendinitis or epicondylitis? And the differences between the three.
Strain- A muscle has been overworked overtime, or a sudden traumatic incident has occurred. The muscle is injured and hurts with use of the hand or elbow. Rest makes this feel better. Prognosis is good and treatment time the shortest of the three conditions.
Tendonitis- A muscle has been over worked overtime and has degenerated and is inflamed, now the tendon attached to the muscle is degenerating. Rest typically helps and pain is dull and constant or intermittent. Prognosis is good, however, tendons have a lower blood supply then muscles and will heal m...