Real articles, expert guidance, and honest answers for every stage of pregnancy and postpartum.
Rib cage pain during pregnancy is common, but there’s a lot you can do to find relief. By focusing on breath work, improving your posture, increasing thoracic mobility, and using hands-on techniques, you can reduce discomfort and feel more at ease as your body changes. Don’t forget to choose supportive clothing and seating to minimize strain on your rib cage.
7 min read
Pregnancy is a time of incredible change, and your body is doing amazing work to grow and support your baby. You deserve to feel strong and comfortable as you navigate this journey, Mama. By incorporating these strategies into your routine, you can keep low back pain at bay and focus on what matters most—preparing to meet your little one.
7 min read
The first 6 weeks postpartum are a time of healing and rebuilding and the after 6 weeks is a time for gradually returning to exercise. By prioritizing rest, reconnecting with your core and pelvic floor, and gradually reintroducing exercise, you can set yourself up for long-term health and fitness. For guided postpartum fitness programs, check out my app, which is designed specifically for postpart
11 min read
Pelvic floor exercises are about more than just squeezing muscles—they’re about building strength, coordination, and control. Whether focusing on isolated contractions, integrating pelvic floor engagement into functional movements, or strengthening surrounding muscles, every effort contributes to better pelvic health.
8 min read
Let’s Talk Perineal Tear Prevention! Perineal tearing is a common concern for those planning a vaginal birth. Understanding what perineal tears are, their levels, and the techniques for prevention can empower birthing individuals to take steps to reduce their risk. While we can’t necessarily prevent lower levels of per
9 min read
Learning how to relax and stretch the pelvic floor is key. This preparation can help Moms have an easier and safer birth experience. In this post, we’ll go through everything you need to know to prepare your pelvic floor for delivery, including pushing strategies, breathing techniques, and optimal pushing positions.
8 min read
Preparing your pelvic floor for birth is one of the most important ways to support a smooth labor experience and ensure a quicker, smoother postpartum recovery. With a pelvic floor that is both strong and mobile, you’re giving your body the best tools to meet the physical demands of birth. These muscles will need to re
11 min read
Childbirth is a such an exciting, but scary event that brings us big physical and emotional changes. While many new mommas are eager to regain their pre-pregnancy fitness levels and return to their regular exercise routines, it is important to approach postpartum exercise and movement with caution. Jumping back into hi
9 min read
For pregnant and postpartum mommas, the pelvic floor muscles take on even greater importance. During pregnancy, these muscles support the weight of the growing baby and they are directly impacted by the process of childbirth. Postpartum, the pelvic floor requires recovery, scar mobility (whether perineal scar or cesarean scar) and functional strengthening and awareness to restore its function and
13 min read
Let’s dive into the fundamental things you need to understand before exercising during pregnancy, including what the current guidelines suggest, red and yellow flags to watch out for, and how to safely stay active during these precious nine months.
13 min read
While each pregnancy is unique, many women experience some common conditions that can cause discomfort or even pain. These include sacroiliac (SI) joint pain, pubic symphysis pain, low back pain, sciatica, and even pelvic organ prolapse. The good news is that most of these conditions are treatable, and with proper management, pregnant mommas can maintain a healthy, active lifestyle throughout thei
13 min read
Diastasis Rectus Abdominis (DRA) is a term that is becoming more common in discussions about pregnancy, postpartum fitness, and core strength. This is a condition, which involves the separation of the rectus abdominis muscles (the "six-pack" muscles), is prevalent among pregnant and postpartum women, but it’s also some
14 min read