Natalie: I think we're live. Okay. I am Natalie Marshall with Vitalize Physical Therapy and I am going to be... I'm trying to get Allison from Body Motion PT on here. And I'm the least tech savvy person in the world, so I'm sure all Facebook Lives are like this, right? So, let's see. Okay, cool. People are watching, and this is gonna be super fun, so grab a glass of water, or a cocktail, or a glass of wine, or whatever your favorite beverage is, because we're gonna do a happy hour talking about all things fun and pelvic PT. And I'm just waiting for Allison to join me. Let me see. And then, I think I click on her photo. Hi, Cassie. I miss you. Okay. So, this is just happy hour with Natalie right now. Oh, she says she's on. Let's see. Does anyone know how to invite your friends? Let's see my viewers. Oh, there you are, girl. I found you. This is like...adding Allison. Here we go. It's about to get crazy.
Hi. All right I'm gonna give you a pelvic floor exercise to do today. So you are simply gonna start by laying on your back, you're gonna engage your lower abdominal muscles, and then you're gonna raise your legs up. This is also good for hamstring flexibility. You are gonna squeeze your toes, you're gonna do that 5 to 10 seconds, let it go. Repeat, squeeze your toes 5 to 10 seconds. You're internally rotating your hips, and this is a nice overflow into the pelvic floor. And if you don't know how to do a Kegel or a pelvic floor muscle contraction, this is an excellent way to get activation.
You could also do a heel squeeze, so squeezing, let it go, heel squeeze, let it go. And again holding 5 to 10 seconds. And this is great for some pelvic floor activation, amazing for developing core stability, and just a really great exercise. Good luck.
Hi. The welcome to the pregnant body workshop kicks off on Monday night and I am excited to see you guys there. This is gonna be some information that truly every pregnant woman deserves to know, and these tips can be applied throughout any point during your pregnancy. And they are guaranteed to help improve your outcomes after you deliver the baby. So, I'm so excited to share all this fun information with you and I know it's hard to decide what's gonna be best when making decisions regarding your health during this time. So, you have made a good decision here and you are gonna get all the information you need. I'll be around for questions and I'm just gonna be a resource throughout your journey that you can consult with. So, I'm so excited to see you guys there and there'll be some opportunities to work with me in the future if you desire. So, I'm looking forward to meeting you guys there and seeing all of your bumps. Bye.
All right. I have a little tip for you this morning for the foam roll. This is great movement, feels good on the shoulders, feels good on the mid-back. I highly recommend keeping one of these in your office or at your desk if you have one. you're gonna start by laying on the foam roll with it vertically underneath you, head supported, and butt supported. And you're gonna start with your arms out to the side, then you're gonna bring them up. You're gonna do 10 of these, just as some dynamic movement. It's a nice warm-up, and then you can do some swimmers, some shoulder flexion. This helps open up the lat, open, open up everything to help your shoulder range-of-motion. You wanna make sure when you're lying on the foam roller like this, that you're not arching, that you're keeping your back flat, your pelvis tilted. You wanna make sure your abs are engaged, and you can also just simply keep your arms open here, and this is a great stretch to help open up the pec and really combat the negative effects of leaning forward. All right, well, thanks for watching.
The answer for your low back pain and achy hips. This is beautiful for pregnant moms, who are suffering from low back pain in pregnancy. This helps loosen up the gluteal muscles and pelvic attachments and decreases the stress on the pelvic joints. This is also a perfect answer for some who has an achy leg, or nagging discomfort in the hip of leg. Enjoy!
Hi, guys. I wanted to make a quick little video to help a friend out who is having some pretty bad back pain. She's about 21 or 22 weeks pregnant, and her back is just flaring up for the last three days, and it's excruciating. She thinks maybe it was her sciatic nerve or maybe she bruised her back. And so, this is for those pregnant mamas out there who have that intense low back pain and just feel like maybe you can't make it through the end of this pregnancy.
Hi, I'm going to give you guys a stretch that is nice to do if you're having some shoulder pain or if you're having any mid back pain. This is a nice stretch to help relieve the serratus anterior, the lats, the intercostal muscles on the ribs and you'll even get some in your rotator cuff with it. So, here we go. You're going to lay with the foam roll horizontally. You're going to put it right underneath your chest and you're going to kind of go back and forth. Find a good spot where you feel like, oh that just needs to let go, kind of roll up and down if you need to, and this is a great way to release all of those muscles, help improve posture, shoulder range of motion, and then decrease some of that mid back pain that we get with posture-related issues. All right, good luck.
All right. Gonna show you guys a foam roll technique in order to help loosen up the legs. This is good for knee pain, hip pain. If you're a runner or you're training for a triathlon, this is kind of a must-do to keep your tissue healthy. So, here we go. So, you can put it underneath the hip, and you can go kind of all the way to that bony prominence, and that's your greater trochanter. And then you wanna take the foam roll all the way down to the knee, and you stay on the outside part of the leg. And you can go forward, you know, roll anterior, roll posterior, which is backwards, and just help loosen up that IT band. This is great. You can also do some active releases of just bending the knee and straightening the knee on the foam roll, and this is intense, but well worth your time and energy and some just great self-treatment techniques. All right, take care.
Hi. I wanna take a minute and talk about some good knee posture. So, your knees should always be pointing forward. So, if we're talking about your kneecaps, you want your knees...if your kneecaps are your headlights, you want them facing forward. So you don't want them turned out and you don't want them turned in. You want your head...if they're your headlights, you want them shining the path right in front of you. Another common thing that I see happen is a lot of people stand with their knees hyper-extended. So, over-extending the knees means that you're resting on your ligaments. You're wearing out your knees. That's gonna lead to knee replacements, that's just too much stress on the joints. So, you wanna stand with your knees soft, in a slightly, not totally extended position, but in a slightly flexed position. That's gonna make your quads work and the muscles support the joints.
All right, good luck.
What is harder than losing the post pregnancy weight?
You have a new stress (a magical little one) but still an additional life to protect, nourish and comfort.
You are not getting the 8 hours of sleep that you thrive off of.
You are busy managing your house hold.
You are working.
You are attempting to manage and nurture the important friendships around you and avoid neglecting the best ones.
You have suffered birth injuries or changes that are limiting your ability to kick your weight loss routine into high gear.
And the list goes on….. You might just wait to try to get in shape once you’re done having kids because you are pretty sure you will have another baby so might as well wait until your completely done to tackle the weight.
So where to start?
Whether this is your first pregnancy or your fourth, we can all relate to that feeling where you get home from a long day at work or a long day chasing the kids around and just need to kick back and throw your feet up. Then you wake up, maybe re-energized or maybe more tired but hey you do it all again because you simply don't have another choice. Then all of the sudden you are struck with sharp low back pain and your pubic bone is painful to the touch. You now are left awake with these deep aches and you can’t seem to get comfortable. You wake up exhausted and are unsure if you actually ever did fall asleep.
Only in America is your body supposed to be cured, healed and ready to go full throttle, back into exercise and pre-pregnancy activities, after 6 weeks from when you deliver your new baby. In many European countries women are given a minimum of 6 physical therapy visits to help them immerse back into daily activities and exercise. The European approach here makes complete sense. The best way I can describe the postpartum body is that you are literally a "bag of bones." Your crucial core muscles have been completely stretched out, and once that baby is gone, the body is hypothetically supposed to shrink back together. Then BOOM... 6 weeks later you're expected to go back to training for the marathon.
Author: Allison Feldt
"We Help Women Through Pregnancy And Beyond So They Can Live Active, Confident And Healthy Lives To Prevent Surgery And The Need For Medications."