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Protected: Postpartum Return To Running & Impact Program – Get Back To Impact Safely

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Am I Ready To Run And Do High-Impact Activities Postpartum? 5 Key Factors To Consider

Posted September 10, 2022 by Williams 7888 0 0

Going for a run is often the go-to activity for losing weight after having a baby and ‘getting your body back’. All you need is a pair of trainers and

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Instagram
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
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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
1 day ago
View on Instagram |
1/10
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
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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
4 days ago
View on Instagram |
2/10
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
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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
6 days ago
View on Instagram |
3/10
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
bellystrongmom
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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
1 week ago
View on Instagram |
4/10
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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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
1 week ago
View on Instagram |
5/10
Now to be clear, I am very pro simply enjoying your newborn, recovering and adjusting motherhood in those early days and weeks. But, if you’re someone who has the capacity to do a little more, or the mom who’s itching start recovery work - even 24 hours after your delivery - this is where I’d start.

1. Breath. The cornerstone of core coordination. 

2. Gentle adductor squeezes, which also assists the lower abs (although maybe not if you’ve had a c-section or any 3rd degree tears).

3. Thoracic rotation to help with intraabdominal pressure management, and it just feels REALLY nice. 

Side lying is a great position because it’s naturally supportive, it encourages movement of the ribs (which we need for a diaphragmatic breathing) and promotes gentle deep ab activation by bring the two halves of the pelvis together. 

This should be appropriate for the majority of vaginal deliveries, but I always recommend seeing a pelvic physio if you can. My 12-week recovery program goes from day 1 and includes a lot of things like this. DM me for more info, or if you just have any questions x

#postpartum #postpartumjourney #postpartumrecovery #postpartumfitness #pelvicphysio
bellystrongmom
bellystrongmom
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Now to be clear, I am very pro simply enjoying your newborn, recovering and adjusting motherhood in those early days and weeks. But, if you’re someone who has the capacity to do a little more, or the mom who’s itching start recovery work - even 24 hours after your delivery - this is where I’d start. 1. Breath. The cornerstone of core coordination. 2. Gentle adductor squeezes, which also assists the lower abs (although maybe not if you’ve had a c-section or any 3rd degree tears). 3. Thoracic rotation to help with intraabdominal pressure management, and it just feels REALLY nice. Side lying is a great position because it’s naturally supportive, it encourages movement of the ribs (which we need for a diaphragmatic breathing) and promotes gentle deep ab activation by bring the two halves of the pelvis together. This should be appropriate for the majority of vaginal deliveries, but I always recommend seeing a pelvic physio if you can. My 12-week recovery program goes from day 1 and includes a lot of things like this. DM me for more info, or if you just have any questions x #postpartum #postpartumjourney #postpartumrecovery #postpartumfitness #pelvicphysio
2 weeks ago
View on Instagram |
6/10
Can any other moms tell me why I don’t know how to relax? 😂 I was doing a quick reformer workout during lunch the other day, and one of my colleagues walked past and asked, “Do ever stop??”. 

The answer is no. No I do not. If I’m not occupied with something I think is productive, I really struggle to let go and just be. There’s always this little bit of guilt gnawing away at me. You know what I did when I had a whole free day while the kids were at school? I filmed 11 new workouts and postpartum videos, when really I could’ve just sat and watched Netflix the entire day.

Give me your tips and tricks please. How do you switch off??

#momlife #lifewithkids #momstruggles #momoftwo #helpneeded
bellystrongmom
bellystrongmom
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Can any other moms tell me why I don’t know how to relax? 😂 I was doing a quick reformer workout during lunch the other day, and one of my colleagues walked past and asked, “Do ever stop??”. The answer is no. No I do not. If I’m not occupied with something I think is productive, I really struggle to let go and just be. There’s always this little bit of guilt gnawing away at me. You know what I did when I had a whole free day while the kids were at school? I filmed 11 new workouts and postpartum videos, when really I could’ve just sat and watched Netflix the entire day. Give me your tips and tricks please. How do you switch off?? #momlife #lifewithkids #momstruggles #momoftwo #helpneeded
2 weeks ago
View on Instagram |
7/10
You asked and I answered. You now have a separate pregnancy tracker on the Belly Strong app, and you can still find all your weekly workouts in our original program. 

it’s everything you’d expect in a typical pregnancy tracker, detailing your baby’s growth and your body changes, but I’ve also included specific guidance for exercise and movement, PLUS weekly recipes designed to incorporate all of the nutrients you and your baby need as you grow together. 

It’s probably one of the things I’m most proud of on the app, maybe because it took me aaaaaaaaaaaaages to research and collate all the info, and like a hundred proof reads. I kinda like the aesthetic with the photos instead of cartoon pictures.

Join me on the app with your 7-day free trial. I’ve built it all to help you have a healthy and happy pregnancy. Link in bio ✨

#pregnancy #pregnancyannouncement #pregnancyjourney #newmom #pregnancyworkout
bellystrongmom
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You asked and I answered. You now have a separate pregnancy tracker on the Belly Strong app, and you can still find all your weekly workouts in our original program. it’s everything you’d expect in a typical pregnancy tracker, detailing your baby’s growth and your body changes, but I’ve also included specific guidance for exercise and movement, PLUS weekly recipes designed to incorporate all of the nutrients you and your baby need as you grow together. It’s probably one of the things I’m most proud of on the app, maybe because it took me aaaaaaaaaaaaages to research and collate all the info, and like a hundred proof reads. I kinda like the aesthetic with the photos instead of cartoon pictures. Join me on the app with your 7-day free trial. I’ve built it all to help you have a healthy and happy pregnancy. Link in bio ✨ #pregnancy #pregnancyannouncement #pregnancyjourney #newmom #pregnancyworkout
2 weeks ago
View on Instagram |
8/10
It’s a couple of months since delivery. You may be sleep deprived, but you’re itching to get moving again, and all you want to do is get back into the gym. But, you don’t know where to start. Here are examples of 7 key movements I would incorporate into any return to gym program.

1. Squat. One of our base movements. It incorporates the ever-important hinge, and a goblet squat helps to get the feeling of knitting the ribs together to facilitate core integration, and also stop the back muscles from taking over.

2. Lunge. These are important because it’s a movement we do so regularly, in some form, on a daily basis. Getting flexion through one hip and extension through the other, all the while keeping the torso long. It’s just a great functional movement.

3. Push. I love downward dog to bear because not only are we working core and pelvic stability, but range of movement through ankles and hips, and shoulder girdle control.

4. Pull. With all of the carrying and breastfeeding, we end up slouched, maybe with that little hump at the bottom of the neck, so extension activities through the thoracic spine and shoulder blades can be great to combat this.

5. Hinge. So many of us struggle with this! If you want strength and shape to your glutes, you need to know how to hinge.

6. Balance. Single leg work is so great for a healthy pelvis and you need EVERYTHING to work together. Shoulder girdle, ribs to pelvis connection, hip flexors, glutes, foot muscles. Really, I’m not sure what isn’t working.

7. Core. It goes without saying this needs a lot of attention after pregnancy. Once we’re comfortable with static holds, adding load and some movement around a stable base can be an amazing way to progress.

I actually have a whole return to gym program on the Belly Strong app for those first few weeks back. DM me if you’re interested and I’ll send you the link for your free trial! 

#postpartumjourney #fitmom #womensfitness #momlife #pelvicphysio
bellystrongmom
bellystrongmom
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It’s a couple of months since delivery. You may be sleep deprived, but you’re itching to get moving again, and all you want to do is get back into the gym. But, you don’t know where to start. Here are examples of 7 key movements I would incorporate into any return to gym program. 1. Squat. One of our base movements. It incorporates the ever-important hinge, and a goblet squat helps to get the feeling of knitting the ribs together to facilitate core integration, and also stop the back muscles from taking over. 2. Lunge. These are important because it’s a movement we do so regularly, in some form, on a daily basis. Getting flexion through one hip and extension through the other, all the while keeping the torso long. It’s just a great functional movement. 3. Push. I love downward dog to bear because not only are we working core and pelvic stability, but range of movement through ankles and hips, and shoulder girdle control. 4. Pull. With all of the carrying and breastfeeding, we end up slouched, maybe with that little hump at the bottom of the neck, so extension activities through the thoracic spine and shoulder blades can be great to combat this. 5. Hinge. So many of us struggle with this! If you want strength and shape to your glutes, you need to know how to hinge. 6. Balance. Single leg work is so great for a healthy pelvis and you need EVERYTHING to work together. Shoulder girdle, ribs to pelvis connection, hip flexors, glutes, foot muscles. Really, I’m not sure what isn’t working. 7. Core. It goes without saying this needs a lot of attention after pregnancy. Once we’re comfortable with static holds, adding load and some movement around a stable base can be an amazing way to progress. I actually have a whole return to gym program on the Belly Strong app for those first few weeks back. DM me if you’re interested and I’ll send you the link for your free trial! #postpartumjourney #fitmom #womensfitness #momlife #pelvicphysio
3 weeks ago
View on Instagram |
9/10
True story. It was only when I did my own bladder training as a pelvic physio that I realised, “Ohhh, so it’s NOT actually normal that I used to need to pee multiple times a night”. It just became a given that if we were on a road trip, we would need to stop to make sure I had the opportunity to go to the toilet.

Then I remember how I used to count to 8 in my head repeatedly, and it all makes sense. I was a pretty anxious child. We never really did anything about it though, maybe because we didn’t see anything wrong with the behaviour. It was just me. 

It was only when I got to university that things really changed, and I don’t even recall them changing. I just didn’t need to pee at night anymore.

PSA if you didn’t know already: if you’re between the ages of 5 and 50, you shouldn’t need to wake up more than once a night to pee, if that. There are loads of things that can affect this, some related to health conditions and other pretty benign (like pregnancy), but as a pelvic physio I see a lot of overactive bladder symptoms associated with anxiety. 

This is because anxiety triggers our fight-or-flight response, increases the release of stress hormones which really revs up your nervous system. This in turn makes nerves more sensitive, so they’re primed and ready to fire even if your bladder isn’t completely full. Muscles tighten up, which can put pressure on the bladder and the pelvic floor. And your overwound mind focuses on any and every sensation, even minor bladder fullness.

What can we do about it though? I’m glad you asked. Down -training of the nervous system which often includes a lot of breath work. Addressing any deficits in strength flexibility. And working on the mental side, addressing where the anxiety is coming from.

So what do your bladder habits say about you?

#pelvicphysio #pelvicfloor #bladderhealth #momlife #womensfitness
bellystrongmom
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True story. It was only when I did my own bladder training as a pelvic physio that I realised, “Ohhh, so it’s NOT actually normal that I used to need to pee multiple times a night”. It just became a given that if we were on a road trip, we would need to stop to make sure I had the opportunity to go to the toilet. Then I remember how I used to count to 8 in my head repeatedly, and it all makes sense. I was a pretty anxious child. We never really did anything about it though, maybe because we didn’t see anything wrong with the behaviour. It was just me. It was only when I got to university that things really changed, and I don’t even recall them changing. I just didn’t need to pee at night anymore. PSA if you didn’t know already: if you’re between the ages of 5 and 50, you shouldn’t need to wake up more than once a night to pee, if that. There are loads of things that can affect this, some related to health conditions and other pretty benign (like pregnancy), but as a pelvic physio I see a lot of overactive bladder symptoms associated with anxiety. This is because anxiety triggers our fight-or-flight response, increases the release of stress hormones which really revs up your nervous system. This in turn makes nerves more sensitive, so they’re primed and ready to fire even if your bladder isn’t completely full. Muscles tighten up, which can put pressure on the bladder and the pelvic floor. And your overwound mind focuses on any and every sensation, even minor bladder fullness. What can we do about it though? I’m glad you asked. Down -training of the nervous system which often includes a lot of breath work. Addressing any deficits in strength flexibility. And working on the mental side, addressing where the anxiety is coming from. So what do your bladder habits say about you? #pelvicphysio #pelvicfloor #bladderhealth #momlife #womensfitness
3 weeks ago
View on Instagram |
10/10
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