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💃
Mindfulness is all the rage recently and it couldn't come at a better time in our lives. The role of Women and Mother's is evolving rapidly within our society and has evolved rapidly in the last 50 years, so much so that the support system required for our new evolution is tremendously lacking.
We are getting sick, fat, frustrated and lord knows what else.
So, what we know today is that it isn't easy and we can't have it all, no matter how hard we try.
Something has gotta give right?
So, we feel hoards of emotions and likely anxiety is one of them, especially us new Mamas (BTW welcome to the club- we are here for you. It's a club, you have paid your dues and now we are here for you for life).
Mindfulness may be our answer until evolutionary changes/support systems catch up.
According to, Holzel, Carmody and Lazal, 8 weeks of mindfulness changes the structure of our hippocampus, posterior cingulate cortex, temporoparietal junction and cerebellum.
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...
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...
The inner core muscles, are the most important muscles that must rehabilitated after baby (after baby means 6weeks or 60years)
Have a quick look at the pic...diaphragm, transverse abdominis, pelvic floor and multifidi (small muscles in the back)
To rehab these muscles we must learn how to breathe again....diaphragmatically breathe that is.
Look back to the diaphragmatic breathing blog, as rib cage and pelvic alignment are key with the breathing pattern.
2. Kegels...yes, kegels are still something we should be doing, but not how we have been taught or not taught-but just told it is some mysterious thing we MUST do! A kegel is the exhalation of diaphragmatic breathing....so, it ends up being pretty simple. Inhale with diaphragm, belly, rib cage and into lower back, exhale pull belly to spine (transverse abs engage and belly flattens), now pull belly button upward (pelvic floor lifts and works together with transverse abs).
3. Squats: Squatting for posterior chain, glute streng...
Initially, this title, at least to me seems silly; contentment in Motherhood? Being a Mother has given me so much contentment in my heart and soul. It is the greatest gift and most wonderful pleasure to raise a child and journey through life with them.
The hard part of finding contentment is all the other shit that gets in the way. Am I right? You know, like work, other relationships, bills, societal pressures, to do lists.
This is the hard stuff, managing day to day and finding inner contentment along the way.
We need to let ourselves off the hook, and let other Moms off the hook too. I mean let's drop a few stupid expectations that have been ingrained in us....
1. You must be perfect: Perfect life, perfect house, perfect car, perfect clothes, perfect body, perfect relationship, perfect kids.....I am getting bloody tired just listing it all.
I AM GOING TO LET YOU IN ON A SECRET.....YOU ALREADY ARE IMPERFECT PERFECTION, EXACTLY AS YOU ARE AND IT IS AMAZING!!