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Why You Need a Prenatal Massage

Posted May 24, 2024 by Williams 2700 0 0

There are few things that change the body so much as pregnancy, and a lot of these changes affect the musculoskeletal system. That is, our muscles, joints and nerves. There

Do You Need A Pelvic Floor Check?

Posted September 14, 2023 by Williams 11091 0 0

Although it’s been around for a while, in recent years many people are fast discovering the massive benefits of pelvic floor physiotherapy, and just how much it can help with

What Is Pelvic Physiotherapy And What Can I Expect?

Posted August 28, 2022 by Williams 6894 0 0

In this article we’ll cover the basics of the pelvic floor, what a pelvic physiotherapist does, the conditions we can treat, and answer some frequently asked questions about what to

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Imprint ≠ flat back. Technically it’s a veeeeerrrrry minimal posterior pelvic tilt. However, when someone hears ‘imprint the spine’, often the natural inclination is to really press the lower back into the mat. I think it takes other cues in combo and more explanation to do it right. I really loved the cue of ‘short in the front’ that @startpunkt_wechseljahre recently recommended on another post.

What are your cues? I’ve heard some great new ones already and I’d love to hear more!

P.S. If you’re using a rolled towel underneath the spine, make sure it’s not too big as this will push the spine into even more extension. But if it’s small enough for just a little contact, it’s amazing how suddenly someone can ‘feel’ their abs.

If someone does NOT have a massive lumbar curve, then a gentle ‘imprint the spine’ along with cueing the ribs gently down/in plus flattening the lower belly, may result in a great abdominal brace.

#pilates #coreworkout #abworkout #pelvicphysio #womensfitness

bellystrongmom

•

Imprint ≠ flat back. Technically it’s a veeeeerrrrry minimal posterior pelvic tilt. However, when someone hears ‘imprint the spine’, often the natural inclination is to really press the lower back into the mat. I think it takes other cues in combo and more explanation to do it right. I really loved the cue of ‘short in the front’ that @startpunkt_wechseljahre recently recommended on another post. What are your cues? I’ve heard some great new ones already and I’d love to hear more! P.S. If you’re using a rolled towel underneath the spine, make sure it’s not too big as this will push the spine into even more extension. But if it’s small enough for just a little contact, it’s amazing how suddenly someone can ‘feel’ their abs. If someone does NOT have a massive lumbar curve, then a gentle ‘imprint the spine’ along with cueing the ribs gently down/in plus flattening the lower belly, may result in a great abdominal brace. #pilates #coreworkout #abworkout #pelvicphysio #womensfitness

1 day ago

View on Instagram |

1/10

This really hit home in a recent post I did about ‘belly buttton to spine’ and @depilatesjuf made a comment about how people struggle to brace their abs because they can’t breathe properly. And I was like, ‘Duh! How have I not thought of it like that before?? Of course people are going to struggle to brace using an exhale cue, if they can’t 360 degree breathe in the first place!’ And I know that because 99% of the time breath is where I start, but the way she said it made me think about it a little differently and engage with the concept in a new way, and I’m so grateful for that.

Honestly, especially as someone who is naturally very introverted as a person, putting myself out there on social media terrifies me. Because, depending on the platform, some people are just looking for an argument or to call people out. But I think I need to learn to care a little less.

So I’m not here to count likes or to compete for followers. I’m just here to share what I know and what I can offer, learn some new things along the way, and engage more. Maybe it’s just me coping, or maybe there really is space for everyone.

#pelvicphysio #womencreators #womensfitness #momlife #womensupportingwomen

bellystrongmom

•

This really hit home in a recent post I did about ‘belly buttton to spine’ and @depilatesjuf made a comment about how people struggle to brace their abs because they can’t breathe properly. And I was like, ‘Duh! How have I not thought of it like that before?? Of course people are going to struggle to brace using an exhale cue, if they can’t 360 degree breathe in the first place!’ And I know that because 99% of the time breath is where I start, but the way she said it made me think about it a little differently and engage with the concept in a new way, and I’m so grateful for that. Honestly, especially as someone who is naturally very introverted as a person, putting myself out there on social media terrifies me. Because, depending on the platform, some people are just looking for an argument or to call people out. But I think I need to learn to care a little less. So I’m not here to count likes or to compete for followers. I’m just here to share what I know and what I can offer, learn some new things along the way, and engage more. Maybe it’s just me coping, or maybe there really is space for everyone. #pelvicphysio #womencreators #womensfitness #momlife #womensupportingwomen

4 days ago

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2/10

Disclaimer: I have no idea where this recommendation comes from, or if it’s even true, but I thought it would be fun to try anyway!

#pushup #womensfitness #fitmama #fitmom #justhavingfun

bellystrongmom

•

Disclaimer: I have no idea where this recommendation comes from, or if it’s even true, but I thought it would be fun to try anyway! #pushup #womensfitness #fitmama #fitmom #justhavingfun

6 days ago

View on Instagram |

3/10

I said what I said. I also don’t always like ‘imprint the spine’ for a whole other reason. I promise I’m not just miserable 😂 I just like to think about what a cue is actually achieving anatomically.

#pelvicphysio #pilates #coreworkout #pilatesinstructor #diastasisrecti

bellystrongmom

•

I said what I said. I also don’t always like ‘imprint the spine’ for a whole other reason. I promise I’m not just miserable 😂 I just like to think about what a cue is actually achieving anatomically. #pelvicphysio #pilates #coreworkout #pilatesinstructor #diastasisrecti

1 week ago

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4/10

So if you hadn’t guessed it already, we’ve been struggling with food big time. I don’t know whether this makes me sad, to hear my kids mimicking my, ‘YOU NEED TO EAT YOUR FOOD’, or whether I just want to laugh at their ability to turn something that has been such a huge source of stress into a lighthearted moment.

Moms with kids. My son is in the beige no-protein or veggies stage. I got him to lick a cucumber the other day, and that’s as far as it’s gotten. Please give me all your tips.

Signed: a fed-up mother with a not-fed toddler 🫠

#momlife #momhumour #parentlife #lifewithkids #kidsarefunny

bellystrongmom

•

So if you hadn’t guessed it already, we’ve been struggling with food big time. I don’t know whether this makes me sad, to hear my kids mimicking my, ‘YOU NEED TO EAT YOUR FOOD’, or whether I just want to laugh at their ability to turn something that has been such a huge source of stress into a lighthearted moment. Moms with kids. My son is in the beige no-protein or veggies stage. I got him to lick a cucumber the other day, and that’s as far as it’s gotten. Please give me all your tips. Signed: a fed-up mother with a not-fed toddler 🫠 #momlife #momhumour #parentlife #lifewithkids #kidsarefunny

1 week ago

View on Instagram |

5/10

Release the cheeks! Unclench the bench! Push out the peach! Unglue the crack! Basically, stop clenching your butt.

So many issues can stem from this, sometimes very subtle, thing:
- Pelvic floor tension
- Hip impingement
- Lower back and disc issues
- A belly that pooches out
- Neck and shoulder tension
- I could go on and on

Often one of the first steps is awareness. If you’re not sure whether you’re a clencher or not, give your glutes a good squeeze and then let it go. CAN you let it go? Muscles need to be able to let go in order to fully contract. Constant low-level tension ultimately makes you weaker and more prone to injury.

So, have you discovered something new? What’s YOUR butt doing?

#pelvicphysio #posturetips #womensfitness #momjourney #postpartumfitness

bellystrongmom

•

Release the cheeks! Unclench the bench! Push out the peach! Unglue the crack! Basically, stop clenching your butt. So many issues can stem from this, sometimes very subtle, thing: - Pelvic floor tension - Hip impingement - Lower back and disc issues - A belly that pooches out - Neck and shoulder tension - I could go on and on Often one of the first steps is awareness. If you’re not sure whether you’re a clencher or not, give your glutes a good squeeze and then let it go. CAN you let it go? Muscles need to be able to let go in order to fully contract. Constant low-level tension ultimately makes you weaker and more prone to injury. So, have you discovered something new? What’s YOUR butt doing? #pelvicphysio #posturetips #womensfitness #momjourney #postpartumfitness

2 weeks ago

View on Instagram |

6/10

Gonna be honest, there were a few moves I had to cut because I just didn’t have it in me 😂 But these ones are more than enough for a good burn. If you don’t have a ball, you can use a folded cushion. 30-60sec for each move should be plenty, and then go ahead and repeat the set 2-3 times.

#pilates #womensfitness #pelvicphysio #coreworkout #fitmoms

bellystrongmom

•

Gonna be honest, there were a few moves I had to cut because I just didn’t have it in me 😂 But these ones are more than enough for a good burn. If you don’t have a ball, you can use a folded cushion. 30-60sec for each move should be plenty, and then go ahead and repeat the set 2-3 times. #pilates #womensfitness #pelvicphysio #coreworkout #fitmoms

2 weeks ago

View on Instagram |

7/10

Firstly, I sincerely hope most people aren’t actively choosing not to follow someone specifically because they’re a medical professional and (?) too qualified.

Two, yes everyone is different. Someone with a 6cm separation could get pretty quick improvements, and someone else’s may barely shift at all, no matter what they try.

It depends on exactly which factors are contributing to THAT person‘s diastasis. Whether it’s mainly their breathing patterns and rib angle etc, or the connective tissue itself that’s just too thin/stretched.

I’ve had both. The latter is far more difficult and takes longer to rehab. But to say anything over 6cm will probably need surgery, seems to be a bit fear mongering to me.

I hope no one thinks I’m against personal trainers, instructors and fitfluencers. Some of you probably know more than I do in certain realms (you’re not gonna come to me for an Olympic weightlifting program).

But diastasis, pelvic health, pregnancy, postpartum, core – all these things I know very well. And maybe it’s more attractive to see someone selling a basic solution; when as a physio I might tell you 5 different things that we need to work on and ‘it depends’.

Anyway, rant over. What are your thoughts?

#fitfluencer #pelvicphysio #womensfitness #influencers #womeninhealthcare

bellystrongmom

•

Firstly, I sincerely hope most people aren’t actively choosing not to follow someone specifically because they’re a medical professional and (?) too qualified. Two, yes everyone is different. Someone with a 6cm separation could get pretty quick improvements, and someone else’s may barely shift at all, no matter what they try. It depends on exactly which factors are contributing to THAT person‘s diastasis. Whether it’s mainly their breathing patterns and rib angle etc, or the connective tissue itself that’s just too thin/stretched. I’ve had both. The latter is far more difficult and takes longer to rehab. But to say anything over 6cm will probably need surgery, seems to be a bit fear mongering to me. I hope no one thinks I’m against personal trainers, instructors and fitfluencers. Some of you probably know more than I do in certain realms (you’re not gonna come to me for an Olympic weightlifting program). But diastasis, pelvic health, pregnancy, postpartum, core – all these things I know very well. And maybe it’s more attractive to see someone selling a basic solution; when as a physio I might tell you 5 different things that we need to work on and ‘it depends’. Anyway, rant over. What are your thoughts? #fitfluencer #pelvicphysio #womensfitness #influencers #womeninhealthcare

2 weeks ago

View on Instagram |

8/10

SPD (also called pelvic girdle pain) can be a killer. I know from personal experience, because for both of my pregnancies I had the joy of dealing with this from the second trimester onwards.

It’s caused by a combination of load on the pelvis during pregnancy, looser ligaments, weakened deep stabilisers and muscle imbalances (this last one is a big one). Often it’s worse if you’re too still for long periods of time, think sitting or sleeping, so frequent movement is really helpful in most cases. The key is getting the right kind of movement, and everyone can be different.

Easing the pelvis into movement before getting on your feet can really help with any sharp pain felt on that sit-to-stand movement. These could also be done before you get out of bed in the morning.

If the adductor squeezes + hip shifts are painful, leave out the squeeze component. For this hip shift as well as the hamstring drags, if one side is painful and the other side feels good, do the side that feels better for symptoms.

I also have a few full-length workouts on youtube for SPD that helped me during my pregnancies. And then the prerequisite: if you’re really struggling, see a pelvic physio!

#pregnancy #pregnancyjourney #pelvicphysio #pelvicgirdlepain #prenatalfitness

bellystrongmom

•

SPD (also called pelvic girdle pain) can be a killer. I know from personal experience, because for both of my pregnancies I had the joy of dealing with this from the second trimester onwards. It’s caused by a combination of load on the pelvis during pregnancy, looser ligaments, weakened deep stabilisers and muscle imbalances (this last one is a big one). Often it’s worse if you’re too still for long periods of time, think sitting or sleeping, so frequent movement is really helpful in most cases. The key is getting the right kind of movement, and everyone can be different. Easing the pelvis into movement before getting on your feet can really help with any sharp pain felt on that sit-to-stand movement. These could also be done before you get out of bed in the morning. If the adductor squeezes + hip shifts are painful, leave out the squeeze component. For this hip shift as well as the hamstring drags, if one side is painful and the other side feels good, do the side that feels better for symptoms. I also have a few full-length workouts on youtube for SPD that helped me during my pregnancies. And then the prerequisite: if you’re really struggling, see a pelvic physio! #pregnancy #pregnancyjourney #pelvicphysio #pelvicgirdlepain #prenatalfitness

3 weeks ago

View on Instagram |

9/10

Racism. Bias. Prejudice. So many other factors and nuances that a single post can’t do justice. What do you think?

#blackcreators #woc #wocownedbusiness #bias #ai

bellystrongmom

•

Racism. Bias. Prejudice. So many other factors and nuances that a single post can’t do justice. What do you think? #blackcreators #woc #wocownedbusiness #bias #ai

3 weeks ago

View on Instagram |

10/10

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