postpartum fitness

Virtual Women's Health & Fitness Workshop

What the heck is a virtual workshop? It is a flexible way to gain valuable information about Women’s Health & Fitness without having to leave your house.

Join Dr. Megan Rome, Physical Therapist & myself Pregnancy & Postpartum Athleticism Coach on Saturday, March 9th at 10am from your phone or computer for a virtual workshop.

Dr. Rome will start things off by discussing what the pelvic floor is and the muscles associated with the pelvic floor. From there, she’ll talk about some of the common symptoms you may be experiencing and is not limited to pregnant & postpartum moms. Women who have never had babies & even men can experience the below:

 ·      Prolapse

·      Diastasis Recti

·      Incontinence

Next, I’ll take you through ways to help manage, monitor, & resolve symptoms through movement. You won’t be sitting the whole time; we’ll be getting up & moving! A few things I will teach you are:

 ·      How to engage the pelvic floor & core

·      Postural awareness

·      Breathing techniques

·      How to connect the dots with functional movements

The software is user friendly & no logins are required. Once you have purchased the workshop, you will receive a link on March 8th to join. Simply click the link on March 9th at 10am & you’re in! You have the option to be seen or stay behind the scenes. There will be a comment box to ask questions throughout the virtual workshop and we will also save time at the end for additional Q & A. Now until February 24th you can save $5 when you sign-up. Use promo code: SALE at check out.

Still unsure if this is for you? Below are a few questions I’ve been asked that may help you decide.

1.     Do you have to be a mom or someone who is experiencing the above symptoms to sign-up for the virtual workshop? No, you do not have to be a mom or be experiencing the symptoms above. Women who have never had babies and men can join in.

2.     I’m a fitness instructor and I train pregnant & postpartum women. Can I join? Yes, you can join. This virtual workshop will provide a general guide of where to start and symptoms to look for. After the workshop, I highly suggest investing in your coaching and gain more education on pregnant and postpartum athletes. Brianna Battles has a great course for coaches- Become a Pregnancy & Postpartum Athleticism Coach .

3.     I’m not good with technology. Is the software user friendly? Yes, the software we’ll be using is Zoom. No logins required. You will be sent a link on March 8th, simply click the link on March 9th at 10am and you’re all set. There is a demo video below on how to navigate Zoom.

4.     I don’t want to be seen. Can I turn off my video screen? No, problem. There is an option to turn your video screen off.

5.     I don’t exercise, but I’m having problems with some of the symptoms above. Can I still join? Yes, 100%! You do not have to be someone who works out regularly to join in.

Still unsure? Please reach out and I can answer any additional questions you may have. We hope to see you there!

 

What is Prolapse?!

Prolapse is the descent of the pelvic organs towards the vaginal opening. Along with other pelvic floor dysfunctions, prolapse can be scary and uncomfortable to talk but it shouldn’t be. There are several different types of Prolapse and different degrees- ranging from 0 to 4. Some of the signs and symptoms to look for are:

·      Pressure

·      Heaviness in the vagina

·      Excess tissue or a bulge

·      Leaking of bodily fluids

·      Inability to retain a tampon

·      Pain

The first thing you should do if you think you may have a prolapse is to NOT resort to doctor google, but to seek out a Pelvic Floor Physical Therapist for an assessment- Find one here. Second step is to find a Pregnancy and Postpartum Athleticism Coach in your area- find one here. If there isn’t a coach in your area reach out, I offer 1-on-1 coaching and group coaching remotely.

Having a prolapse isn’t black and white and there is no such thing as “safe” and “unsafe” exercises for prolapse or any other pelvic floor dysfunction. With the help of a physical therapist and a fitness coach with continuing education working with these types of symptoms can help you build strength, awareness, confidence, hope, longevity, and so much more! If you’ve been told you can never lift heavy weights again or you should never run again get a second or even third opinion. The end goal is to get you to a place where you know how to monitor and manage your symptoms and do the things that make you happy.

 

Tips on how to engage the pelvic floor

Pelvic floor? What is that? Do I even care? Well you should! Before I started taking educational courses on women’s health and fitness I had no clue how big of a role the pelvic floor plays in everyday movement. You should care because in daily life tasks and in exercising it is important.  Once you begin to understand how the pelvic floor works, you can implement strategies that will improve your overall function.  One of the strategies I use and also instruct my clients to use is the Piston Strategy.  Julie Wiebe is a Pelvic Floor physical therapist who has created the diaphragm/Pelvic Floor Piston Science that I’ll talk about below.

“permission to use copyright image from Pelvic Guru, LLC”

“permission to use copyright image from Pelvic Guru, LLC”

Quick overview of the pelvic floor muscles.

Pelvic floor muscles are the layer of muscles that support the pelvic organs and span the bottom of the pelvis. You can think of it has two halves- front and back. The back half being the anus and front half being the vaginal/urethral opening (for women). When thinking about engaging the pelvic floor you probably think of a “Kegel”, but it goes beyond just learning how to “engage/tighten/squeeze/hold” the pelvic floor. we also need to learn how to relax the muscles. The pelvic floor works in conjunction with the diaphragm and the transverse abdominis to create a balance in breathing, engaging, relaxing, moving, & beyond. transverse abdominis

Julie Wiebe’s Pelvic Floor Piston

The Pelvic Floor Piston Strategy promotes a balanced team working together to create a strong system as a whole. Leaking? Feel like a tampon is falling out? When holding your breath do you feel pressure downward? Does your belly push out? These are things that we can manage when optimizing our team. “A partnership of muscles acting together in a task is optimally what we want to create”- Julie Wiebe.

The Strategy

With your team you want to create a balanced breath- Diaphragm, Pelvic Floor, and Transverse Abs

How?  

·      Inhale- diaphragm descends, transverse abs & PF lengthen/relax

·      Exhale- diaphragm ascends, transverse abs & PF gentle engage/shorten   

Where do you start?

Find a Pelvic Floor physical therapist who can give you individualized cues that work for you. In addition to pelvic floor engagement comes body alignment and working to improve your tendencies. The overall goal is to manage pressure & to eliminate symptoms.  Please know the video below is not the only way to learn how to engage the pelvic floor but a good place to start!

I hope that you find this #Protip helpful, please reach out with any questions and/or if you would like more guidance during your pregnancy & Postpartum journey.

Want to learn more behind the Piston Strategy?

References/Resources:

Julie Wiebe Doctor in Pelvic Floor Physical Therapy

https://www.juliewiebept.com/product/the-pelvic-floor-piston-foundation-for-fitness-2/