FAQ - Pelvic Floor and Diastasis Recti
Our Fit Family Life Blog
by Julie Baird
5M ago
Confused about how to approach or continue your postpartum recovery? Let’s dive into Diastasis Recti and pelvic floor healing, shedding light on some of the frequently asked questions I encounter! This article is for you if you're seeking guidance on restoring your core and pelvic floor at home. Q/A: 1. I can’t feel my pelvic floor, where should I start? If you know me, you know that I’m not a fan of gadgets to improve pelvic floor function… except in this case! Biofeedback devices, which provide real-time feedback on muscle contractions, can help improve your pelvic floor awareness and contr ..read more
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Lower Belly Bulging: What's really behind it?
Our Fit Family Life Blog
by Julie Baird
7M ago
If you've been on IG lately, you may have seen posts explaining away lower belly bulge by proclaiming it a giant womb (outside of pregnancy or early postpartum, of course!)… But our uterus is only the size of a fist, and it sits just above our pubic bone. So, is belly bulge really our uterus? Spoiler alert: It’s not, and it may not be fat either! ? 11 reasons behind lower belly bulging + Pressure inside your Abdomen Reason #1 • Lower Tummy Bulging The appearance of your lower tummy is closely linked to the internal pressure within your abdomen, and how effectively you manage this pressure. Th ..read more
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How to protect your Pelvic Floor 
Our Fit Family Life Blog
by Julie Baird
1y ago
Looking for more tips on how to improve your pelvic health in addition to pelvic floor exercises? This article is for you. It can be challenging and take some time to correct compensations and break harmful patterns that have developed over the years, but you can do it! Keep working toward positive changes and learn to become more aware of the signs your body sends you along the way. It will let you know if you’re doing the right things or not. 12 Simple & Practical Tips to Protect your Pelvic Floor + 1. Drink plenty of water to keep everything running smoothly Spending time in ..read more
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Mom butt - 8 steps to getting your booty back after baby
Our Fit Family Life Blog
by Julie Baird
1y ago
Who knew motherhood could have such an effect on our bottoms?! “Mom butt” is slang for a post-baby booty… a little saggier and a little flatter than what it used to be… This phenomenon results from muscular imbalances, and it’s not just an aesthetic issue! The glutes work hand-in-hand with the pelvic floor and core muscles.  If you have a dramatic arch in your lower back (excessive anterior pelvic tilt), or if you tuck your tailbone and constantly clench your butt (excessive posterior pelvic tilt), then your glutes can’t fire properly, and your pelvic floor is likely not operating optima ..read more
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Laugh, cough & sneeze, but don’t pee! [illustrated]
Our Fit Family Life Blog
by Julie Baird
2y ago
Peeing while sneezing, laughing, or coughing is called stress incontinence. This is NOT something you have to live with, regardless of weather you’ve had children or not. Leaking occurs when there is increased pressure in the abdomen and pelvic region, causing increased pressure on your bladder that resulting in urine leakage. Think about the last time you sneezed, coughed or “belly laughed”. Do you remember feeling some pressure in your stomach? If you leaked, your pelvic floor muscles were unable to overcome the pressure in yo ..read more
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Tight high-waisted pants, core, and pelvic floor
Our Fit Family Life Blog
by Julie Baird
2y ago
Tight high-waisted leggings and jeans seem to be all the rage nowadays! If you are a big fan of them, you may want to make a few adjustments, especially if you are concerned about the health of your core and pelvic floor. the effects of tight high-waisted pants on your pelvic floor muscles Having a tight waistband sends a message to your brain, telling your core muscles to “do something”. Your core can respond to this external pressure and compression in one of two ways: 1. Sucking in The pressure on your tummy can make you subconsciously contract your stomach or “suck in”. When we ho ..read more
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Moms: the Problem with Crunches
Our Fit Family Life Blog
by Julie Baird
2y ago
Have you ever looked in the mirror and told yourself, “Argh… I need to get back to doing my crunches!”   Unfortunately, the vast majority of moms turn to the wrong exercises to improve their core strength and the way their belly looks.    In this article: We’ll see why I don’t recommend crunches as postpartum exercises. Then we’ll talk about crunches after you’ve rehabbed your core. And finally we’ll see how to modify crunches I’ll lay out everything you need to know so you can make the best decision for yourself. Like many of my students, true core stren ..read more
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When can I Plank after Pregnancy? Guidelines
Our Fit Family Life Blog
by Julie Baird
2y ago
After giving birth, most women want to know “when” they can return to exercise. But very few actually know “how” to do that and jump straight back into their favorite activities. After all, they’ve been cleared to resume exercising, right! So why not just pick up where they left off? A lack of strategy and guidance can often lead new moms to unknowingly do much more harm than good in the first few months after giving birth. Diastasis Recti, pelvic floor dysfunction, back pain, pelvic pain are so common after giving birth that there’s a good chance that you have experienced one of these issues ..read more
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Is it safe to do planks during pregnancy?
Our Fit Family Life Blog
by Julie Baird
2y ago
You may have been told that “During pregnancy, you can keep doing whatever you were doing before. It’s just not the time to introduce something new”. Well, let me disagree with that. It’s not big news that everything shifts within your body during pregnancy, and as your baby grows, massive changes happen. Among those: your rectus abdominis (6-pack muscle) stretches around 15 cm (6 inches) by the end of the pregnancy. the connective tissue of the abdominal midline (linea alba) thins and stretches. your pelvic floor muscles are loaded with extra weight and pressure. the ligaments a ..read more
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Understanding Causes of Hypertonic Pelvic Floor
Our Fit Family Life Blog
by Julie Baird
2y ago
Imagine you are clenching your jaw. The muscles around your jaw will likely tense and tighten, creating tension and pain in your jaw, neck, and head. Well, just like any other muscle, your pelvic floor muscles can become tight or go into spasm from overactivity. This common condition is known as a “hypertonic pelvic floor”, because the pelvic floor has “too much tone” and cannot relax. It’s also known as an ”overactive pelvic floor.” What are the signs and symptoms of a hypertonic pelvic floor? Women with a hypertonic pelvic floor may present with different symptoms such as: Constipat ..read more
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