Category: Learning Center Article

Best exercises for first trimester

Best exercises for first trimester Best Exercise for First Trimester

Best Exercise for First Trimester Safe first trimester exercises You’re pregnant! Most likely googling what you should do now- what vitamins should you take, what things should you now avoid, and what first trimester exercises you should (and shouldn’t) do. You may be feeling a new level of tired that you have never experienced and anything from […]

Prevent tearing during birth

Prevent tearing during birth Prevent tearing during birth

Tips to Prevent Tearing During Childbirth Many people’s biggest fear about childbirth is tearing.  Tearing is indeed painful and ranges in different degrees of severity. We have seen many women birth large babies without a tear and others tear birthing not-so-large babies. There are things you can do to prevent tearing or more accurately – […]

How to have an easier birth

How to have an easier birth How to have an easier birth

Prep for a smooth, efficient birth Easier and childbirth are not typically words that are put in the same sentence. And of course there are many factors outside of our control. But we might as well take advantage of the factors within our control to make the birthing process easier.  Easier meaning that the birthing […]

5 tips for when your baby is breech

5 tips for when your baby is breech 5 tips for when your baby is breech

5 tips for when your baby is breech Don’t Panic. Your baby may not stay in breech (head up) position. It is common that a baby will be breech between 27 weeks and 34 weeks of pregnancy. Most of those little nuggets will find their own way head down. Some breech baby’s may need a […]

Strong core can help childbirth

Strong core can help childbirth Strong core can help childbirth

How having a strong core can help childbirth Sometimes, as the weight of the belly increases in the third trimester, weakness in the core can cause what is called a “pendulous belly” (hanging belly), this is when the belly sags forward unsupported by core muscles. Having Pendulous belly can contribute to less than ideal baby […]

Are you in a Kegel all day long?

Are you in a Kegel all day long? Are you in a Kegel all day long?

Are you in a Kegel all day long? Many women I assess with pelvic floor issues have a pelvic floor that stays contracted/ tight / engaged throughout their day. It is so “normal” feeling that they are not even aware that they are pulling it up and holding tight until we begin to do our […]

Exercise and the First 6 Weeks Postpartum

Exercise and the First 6 Weeks Postpartum

Exercise and the First 6 Weeks Postpartum Your focus in the first 6 weeks after having a baby should be on bonding/caring for baby and recovery, not exercise. Too often the media portrays celebrities in bikinis just a few short weeks after giving birth and praises them for how amazing they are. Guess what? In […]

Postpartum Belly Binding Should I do it?

Postpartum Belly Binding Should I do it?

Postpartum Belly Binding- Should I do it? Belly Binding Basics There is a lot of conflicting information out there about what you should do with your belly postpartum. The abdominal wall has been stretched out through pregnancy and many find it extremely helpful to use something to support their body in the immediate postpartum time. […]

Your Recovering Core and Pelvic Floor

Your Recovering Core and Pelvic Floor

Your Recovering Core and Pelvic Floor “C’mon ladies. Let’s get you back to your pre baby body. Time to shred your core!” Overheard in a gym class for postnatal women. These types of comments are ubiquitous in the fitness world. Seemingly harmless fitspiration types of rah rah. Harmless they are not. Helpful? Not that either. […]

Pelvic Opening During Pregnancy

Pelvic Opening During Pregnancy

Pelvic Opening During Pregnancy The pelvis is not a fixed entity. Sometimes we think it’s one continuous bone that is either big enough or not big enough for childbirth. Truth is, there are things we can do for pelvic opening during pregnancy. Remember the skeleton model from school? It wasn’t exactly accurate. To be accurate, […]

How to prepare yourself for a natural birth

How to prepare yourself for a natural birth

How to prepare yourself for a natural birth So you like giving birth naturally…. Now what? The One Strong Mama secret sauce for how to achieve the natural birth you desire. Let me start with a little story. When I was pregnant with my first I decided that I wanted to have a natural birth. […]

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