99: Pelvic Floor Strength & Recovery in Pregnancy and Postpartum
In this episode of the MamasteFit Podcast, Gina, a perinatal fitness trainer and birth doula, dives into the intricacies of the pelvic floor. She discusses its functions, the misconceptions around Kegels, and the importance of full range-of-motion exercises for preparing for birth and postpartum recovery. Gina offers practical advice on exercises that release tension and improve pelvic floor functionality, emphasizing breathing techniques and hip shifts. She also addresses common postpartum issues such as pelvic organ prolapse and leaking, underscoring the importance of working with a pelvic floor physical therapist and the benefits of supportive garments. Key takeaways include strategies for relaxing the pelvic floor during labor and maintaining overall pelvic health through the perinatal period!
Check out our fave Pelvic Floor PTs!
https://www.instagram.com/hayleykavapt/
00:00 Introduction to the MamasteFit Podcast
01:08 Understanding the Pelvic Floor
02:46 Pelvic Floor Exercises and Misconceptions
05:32 Pelvic Floor During Pregnancy
11:07 Pelvic Floor During Labor
14:36 Postpartum Pelvic Floor Recovery
24:52 Common Postpartum Pelvic Floor Issues
34:07 Conclusion and Resources
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Hip shift examples:
Seated Hip Shifts
https://youtu.be/o1YTEf5AeNk
Foam Roller Hip Shift
https://youtu.be/P5SMzDOv4w4
All Fours Hip Shift Pelvic Floor Release Exercise
https://youtu.be/NJjQLqEeEDs
Standing Hip Shift ISO to Move
https://youtu.be/34cGHijgyHs
Lateral Weighted Hip Shifts
https://youtu.be/RjASJc-Ya14
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Get Your Copy of Training for Two on Amazon: https://amzn.to/3VOTdwH
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This podcast is sponsored by Needed, a nutrition company focused on optimal nourishment for your perinatal journey. Use code MAMASTEPOD for 20% off your first order or three months of subscription.
****Freebies*****
Early postpartum recovery course:
https://mamastefit.com/freebies/early-postpartum-recovery-guide/
Pp sample
https://mamastefit.com/freebies/postpartum-fitness-guide/
Prenatal Sample:
https://mamastefit.com/freebies/prenatal-fitness-program-guide/
Pelvic Floor
https://mamastefit.com/freebies/prepare-your-pelvic-floor-for-labor/
Birth Prep for Labor Guide
https://mamastefit.com/freebies/prepare-for-labor-guide/
Birth Partner Guide
https://mamastefit.com/freebies/birth-partner-guide/
Birth Plan
https://mamastefit.com/freebies/birth-plan-guide/