Postpartum
What is a C Section Shelf?

What is a C Section Shelf?

Your body may have changed a lot during pregnancy, childbirth, and postpartum. Especially in a world that glorifies “bouncing back” after birth, you might be feeling the pressure to go back to your pre-baby body.  That means a “mom pooch” caused by diastasis recti or...

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Pelvic Floor PT For “Mommy Makeover” Recovery

Pelvic Floor PT For “Mommy Makeover” Recovery

So much happens to our bodies during pregnancy, childbirth, and postpartum. And in the aftermath of bringing an entire human or humans into the world, you might be wondering if a “mommy makeover” is right for you.  First, please hear this: There’s so much pressure to...

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Menopause and Painful Sex

Menopause and Painful Sex

Hot flashes. Sleep issues. Mood swings.  These are the three horsemen of the meno-pocalypse. And then there’s the fourth horseman—the menopause symptom no one talks much about, despite how common it is. Painful sex. Let’s talk about why you may have painful sex during...

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All About Postpartum Belly Binding

All About Postpartum Belly Binding

Have you ever heard of using postpartum belly binding during your immediate postpartum recovery? Over the course of your pregnancy, your body changes shape and makes room for your growing little one. Then, in postpartum, your muscles and organs literally shift around...

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C Section Recovery Essentials

C Section Recovery Essentials

April is Cesarean Awareness Month! You may be wondering, do I need pelvic floor therapy if I’ve had a cesarean birth? Do I need to massage my scar? Can I work on my scar even if it has been a few years? What about a VBAC?

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Pubic Bone Pain After Birth

Pubic Bone Pain After Birth

Pubic symphysis separation (or pubic symphysis diastasis) is defined as the widening of the pubic joint of more than 10 mm and is considered a complication of vaginal childbirth or pregnancy. Is there anything you can do?

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Painful Sex Postpartum: Tips for Returning to Pain-free Sex

Painful Sex Postpartum: Tips for Returning to Pain-free Sex

When you can start having sex again after pregnancy and childbirth? Most women wait until after their 6-week physician check up to get the okay to return to intercourse. Some women may want to start having sex sooner than that. I do encourage you to let your body heal...

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Returning to Crossfit Postpartum

Returning to Crossfit Postpartum

We often get questions in our clinic and on social media about when it is safe to return to HIIT like Crossfit after having a baby. That is often a hard question to answer, or rather there are many factors that go into that answer. Here, we break it down.

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How to Safely Return to Running Postpartum

How to Safely Return to Running Postpartum

As more pelvic health research is conducted and outcomes are gathered, guidelines will be updated and expanded so that healthcare providers have the highest quality information for developing postpartum programming. These current guidelines are FREE for all to access.

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Postpartum Recovery Explained: Week 2 – Week 4

Postpartum Recovery Explained: Week 2 – Week 4

Up next in our “What to expect from your body postpartum” series, we will cover 2-4 weeks postpartum. Click to read what to expect in terms of healing, when to contact your healthcare provider or seek treatment from a pelvic floor PT, and how to safely begin returning to exercise. 

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How to Know if You Have Diastasis Recti

How to Know if You Have Diastasis Recti

Diastasis recti is a separation of the connective tissue in the middle of the large abdominal muscles known as the rectus abdominis (6 pack abs). Here’s how you can help prevent it, and what to do if you have it.

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Vaginal and Perineal Granulation Tissue

Vaginal and Perineal Granulation Tissue

Perineal tearing during a vaginal delivery can have varying levels of severity, and each woman’s tissue heals differently. While most perineal tearing heals on its own with stitching, there are times when the body can over heal and develop an excess of tissue at the wound site. This is known as granulation tissue.

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Low Impact HIIT after Giving Birth

Low Impact HIIT after Giving Birth

How do I return to HIIT after having a baby? How much time do I take off before starting back up? The answers are not one-size-fits-all. What’s important is that you understand the principles for safe and effective progression.

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How to Deal with Postpartum Anxiety

How to Deal with Postpartum Anxiety

We’ve all heard of “the baby blues,” but what happens when it’s not sadness you feel? What happens when all you feel is debilitating anxiety? Maybe it hits you in the hospital, maybe as soon as you get home, or (as in my case) many weeks into your postpartum journey. It’s scary, all-consuming, and quite frankly it can make you feel helpless. 

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Best Books for Breastfeeding

Best Books for Breastfeeding

Womanly Art of Breastfeeding by Diane Wiessinger, Diana West, Teresa Pitman Dedicated to supporting nursing and expectant mothers, the internationally respected La Leche League has set the standard for educating and empowering mothers in this natural art for...

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Relieving Breastfeeding Back Pain

Relieving Breastfeeding Back Pain

During my pregnancy, I knew I wanted to breastfeed my son. I read the books and bought the supplies. I had the breastfeeding pillows and salves and shirts. I had the pump and the rocking chair and ice packs. I was ready for sore nipples and sleepless nights. I was not, however, prepared for the back pain.

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Your Pelvic Floor and Hemorrhoids

Your Pelvic Floor and Hemorrhoids

For most people hemorrhoids are annoying, but can usually be cleared up with some intentional habit/lifestyle changes or home remedies. Here we discuss what they are, who’s at risk and how they can be prevented.

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The Best Exercises to Help Mom Butt

The Best Exercises to Help Mom Butt

“Mom Butt” is the term for a loss of ‘junk in the trunk,’ or a flat butt that tends to develop postpartum. Why does your bum go flat after pregnancy? Why do women’s bums seem to go flat after childbirth? What contributes to those weaker, less shapely glutes? What you need to know.

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Pelvic Floor Avulsion Tears 

Pelvic Floor Avulsion Tears 

Perineal tearing, prolapse, diastasis recti, oh my! But what about a pelvic floor avulsion tear? Have you heard of an avulsion tear? Pelvic floor avulsion tears happen when a portion of the pelvic floor muscles tear away from the bone during childbirth. Yikes! So what can you do about a pelvic floor avulsion tear?

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Sunflower Lecithin for Plugged Milk Ducts

Sunflower Lecithin for Plugged Milk Ducts

We often don’t see the struggle behind the scenes with breastfeeding or pumping, and one of my biggest challenges was plugged milk ducts I had more than 20 plugged ducts. Here are some tips (my top tip being sunflower lecithin supplements) that worked for me!

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How to Take Great Care of Your Pelvic Floor

6+ Simple Tips to Prevent or Overcome Pelvic Floor Problems

Pregnant? Postpartum? Struggling with peeing or pooping probs? Experiencing painful sex? Download this free guide for some simple, do-able, totally-not-weird tips to take better care of your down there.

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5 Myths We’ve Been Told About Pregnant Bodies

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4 Signs of Pelvic Floor Muscle Tension

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How to Prepare Your Pelvic Floor & Core for Childbirth

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6 Exercises To Strengthen Your Pelvic Floor and Core

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6 Exercises To Strengthen Your Pelvic Floor and Core

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5 Pelvic Floor and Core Exercises for C-section Recovery

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