Here's your Power to the Pelvis newsletter for March! Today is International Women's Day, so it seemed like a great day to send my next issue. Enjoy!
* Tip of the Month: Ditch the high-waisted yoga pants?
Don't get me wrong, I love my athleisure, but I am very choosy about the style of the pants I wear. For those of you who like to wear high-waisted yoga pants - let's talk about the possible effects of this on your pelvic floor.
A lot of the pants I've seen lately are compression pants that can hide your tummy, flatten your belly, or provide a slimmer waistline. When you wear something tight around your midsection you are potentially preventing your pelvic floor, diaphragm and core from working efficiently, leading to increased internal abdominal pressure. So, where does that increased pressure go?
Our core responds to this compression by doing one of two things:
1) Involuntary "sucking in": The compression can cause us to subconsciously pull our belly in, potentially increasing internal abdominal pressure and putting additional stress on the pelvic floor.
2) Pushing out: If not "sucking in," we might unconsciously push out against the compression. This can also increase downward pressure on the pelvic floor, which can increase risk of leaking, and can even worsen pelvic organ prolapse.
Have you ever experienced discomfort like a belly ache or vulvar heaviness after wearing high-waisted pants? Our bellies were meant to move and respond to our breath. That's not to say that ALL high-waisted pants are bad, but be mindful of how tight they are and what that might be doing to your ability to breathe comfortably or manage your internal abdominal pressure. "Supportive" and "tight" are not the same thing, and there are many styles of high-waisted pants that can support your belly, especially in the early postpartum weeks.
I had a client as me the other day about my opinion on postpartum compression pants. Do I recommend them? And I said "maybe." I think there is definitely something to be said about providing support to your core in early postpartum, and retraining your abdominal muscles to respond, but IF you choose to wear an abdominal support belt or compression pants/tights, I would ditch them as soon as you can to really start engaging your lower abs, or only wear them for part of the day.
Have questions about your pelvic health or use of compression pants? I'd love to discuss your concerns
* IG/You Tube I'm loving
This one is for my pregnant mamas! MamasteFit is an excellent resource for all things pregnancy and labor. I am a huge fan of their IG reels, and often find myself laughing at their humor through the more serious issues of pregnancy and birth.
Click here for some prenatal exercises to open up the pelvis. Did you know that preparing your pelvis for childbirth is important? As labor progresses you want the pelvic bones to open to receive the baby through the pelvic inlet (aka the top of the pelvis). There are several exercises that are helpful to promote this natural process for this pelvic opening, some are seen in this IG reel, as well as other positions to help baby advance through the pelvis.
These exercises focus on:
Improving flexibility in the hips and pelvis.
Encouraging proper alignment for optimal birthing position.
Strengthening core muscles to support your growing baby.
Benefits of Pelvic Opening Exercises:
Can help ease discomfort during pregnancy.
May contribute to a smoother and more efficient labor.
May promote faster postpartum recovery.
Looking for guidance on these exercises?
I offer Birth Prep Sessions as part of my pregnancy and postpartum package! We'll work together to prepare your body for a positive birth experience.
Photo Credit: Expecting & Empowered
* Quote of the month
The more we understand and respect our bodies, the more we honor the incredible gifts they are." - Caroline Myss
Did you try any of these tips? I'd love to know what you think. I read every email! And if you have something you are curious about or want more information on, let me know... maybe I'll add it to my next newsletter!
See you next month!
P.S. Having a comfortable, clean lube is SUPER important. Good, Clean Love is one of my faves to use with clients. I like their Bio-Nude Ultra Sensitive personal lubricant. It's silky, smooth and great for sensitive tissues - Use code PROVIDER30 for 30% off your purchase.
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Women! I highly recommend Aleta! She has so much knowledge and so much passion for what she does! She blew my mind away.
