Rotation during pregnancy can be a controversial subject and a simple google search is going to likely tell you to avoid it. However, moving in all planes of motion is key for functional, full body strength as well as for everyday life. We don’t spend our day moving like robots and only going forward and […]
Did you know – your pelvic floor muscles have to stretch 2-3 times their resting length during childbirth? ‘Just do kegels’ is often the advice you see during a quick google search online, or perhaps even what is encouraged by your provider. However, a kegel in isolation addresses the contraction (shortening of the muscle) and […]
Upper ab and rib gripping is a compensation pattern that can happen in the postpartum period. The tension created by the tendency to grip the upper abdominals can create downward pressure in lower abs and pelvic floor. In order to heal things like a Diastasis Recti, we need a balance of all of these muscles […]
During my first birth, I barely used anything in my hospital bag. Most of the items on the lists I found on google ended up being a lot of unnecessary items that I never touched. I stayed for 2.5 days (2 nights) and had a vaginal birth. I am packing lighter this time and being […]
Have you noticed during certain core exercises, or when you’re getting up and down off the floor, that the center of your abdominals are protruding forward? What Is Coning? Coning is when the center connective tissue of the abdomen, the linea alba, protrudes outwards beyond the rest of the abdominal wall. There are a number […]
There is so much confusion around HOW you should be breathing during your workouts throughout both pregnancy and postpartum. Common questions I hear are; “when should I be inhaling/exhaling?”, “if/when should I be intentionally engaging my pelvic floor”, “what is the best breathing approach to manage XYZ symptoms”. Here we discuss some common approaches..
We joke about a flatter butt after having a baby, but it’s a real thing. So many women have decreased glute size and strength postpartum. And here’s why:
If you’re noticing pelvic floor symptoms like leaking during daily activities or exercise, you’ve probably heard advice like “just do a Kegel” However… doing kegels alone does not build a strong system.
Peeing when you cough, sneeze, laugh or jump does not have to be the norm just because you have had a baby. It’s easy to brush off some mild leaking here and there, whether pregnant or postpartum, but it does have an impact on our overall health. If this is you, your first step is […]
Pregnancy will cause a loss of strength and tone, regardless of whether you end up having a vaginal or cesarean birth or symptoms of a pelvic floor dysfunction. Kegels alone do not build a strong system. The pelvic floor does not work in isolation, so why train it that way? The pelvic floor, similar to […]
LIFT WITH EMILY APP
for pregnancy, postpartum & beyond
My effort is to provide all mamas with quality coaching during this chapter of their lives. Whatever stage of motherhood you are in, I have a program to guide and support you in your journey.
