Kicked off my 3rd trimester with a hike up to Blue Lakes 🏔️ There were some wrong turns, slips, and one minor breakdown, but with plenty of rest breaks and snacks, I made it!
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So, remember YOU CAN DO HARD THINGS and the struggle is usually worth it in the end! .
What are you tackling this summer?!
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#pregnancy #fitpregnancy #tummytuesday #hiking #thirdtrimester #28weeks #optoutside #alpinelake #fitness #wellness #motivation #physicaltherapist #babyonboard
After a road trip to the PNW last week 🚙 and a lot of time sitting at a computer trying to catch up in the last few days 💻, my back was feeling STIFF! .
Check out the video for a few ways to help mobilize the spine, especially the thoracic spine or upper back area. This can be great for general stiffness, low back pain, neck pain, and shoulder pain too! (Keep in mind this video is sped up and I only did a few repetitions of each exercise).
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1️⃣Vertical foam roller release: Lay your whole spine from head to tail on a foam roller and add arm movements such as up/down together, swimming arms, and snow angel arms.
2️⃣Horizonal foam roller release: Hover your hips off of the floor and roll up and down through your upper back, avoiding both the low back and the neck.
3️⃣Sunrise stretch: Start on your side with your knees bent up toward your chest and arms out in front of you. Reach the top arm up and then rotate the torso open. Return and repeat.
4️⃣Hands and knees rotation: Start on your hands and knees with one hand to your forehead. Reach your elbow up to the sky and then down toward your opposite wrist. Repeat.
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No foam roller? No problem! You can use a cheap pool noodle or even a rolled up towel. Or just see how you do with the stretches instead!
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#wellnesswednesday #thoracicmobility #backpain #neckpain #shoulderpain #mobility #foamroller #selfcare #fitness #wellness #physicaltherapy #physicaltherapist #stretching
I’m going to take a break from Tummy Tuesday but that certainly doesn’t mean I’m going to stop sharing exercises, tips, and tricks!👍 For our final installment, let’s talk about Diastasis Recti, the reason I’ll be taking a step back from specific ab training as I progress through pregnancy.
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🔸What is it? Diastasis Recti is the separation of the two sides of your rectus abdominis muscle or your “6 pack abs” at the lines alba, the fascial connection between the left and right sides.
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🔸What causes it? A number of factors can contribute to the development of Diastasis Recti. The main cause is a rise in intraabdominal pressure from things such as pregnancy, obesity, poor lifting/weight training techniques and so on.
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🔸How can I tell if I have it? You can perform a quick assessment by lying on your back with your knees bent and then performing an abdominal curl. Using your fingers as a distance measurement, feel in the center of your abdomen for the space in the middle of your abs. Check at the umbilicus (your belly button) and a few inches above and below. Roughly, anything wider than two finger widths separation would be considered Diastasis Recti.
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🔸Why does it matter? Beyond some people’s concern for appearance, Diastasis Recti could lead to increased low back or pelvic pain, urinary or fecal incontinence, and pelvic organ prolapse.
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🔸What can I do about it? A lot! There are many effective conservative options that will be enough for most people. If you are currently experiencing it, avoid movements or exercises that emphasize your superficial abdominals (rectus abdominis and oblique muscles) so as not to pull the two sides of the abdominals further from each other. In particular, avoid flexion based movements of the spine (think crunches). Be mindful of things even like getting out of bed and roll to your side first instead of sitting straight up. Then, it is important to retrain the deep abdominal muscles, regain the tensile forces between the sides of your abs, and utilize optimal breathing strategies in order to get you back to all of your normal activities without a problem. Guidance from a physical therapist can be invaluable! 😉
