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MOUNTAIN MOM STRONG

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360 / Diaphragmatic Breathing Feb 07, 2021
Where your air goes matters!!!

When you inhale the diaphragm should actively draw down, decreasing pressure above creating a vacuum so the lungs can fill with air and also increasing pressure below expanding the abdominal and pelvic floor.

If you breath all into your chest your diaphragm...

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Returning to running and high impact activities. Jan 17, 2021

Running is a high impact sport placing a lot of demand on your body.

Running places 3 x your bodyweight on your pelvic floor, you absolutely want to  train the pelvic floor first to manage the load it will experience when running.

The impact is also associated with a sudden rise in...

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Why and How to RELAX the pelvic floor! breathing pelvic floor relaxation Jan 14, 2021

Relaxing the Pelvic Floor:

The pelvic floor is a web of muscles that acts as a sling, supporting your bladder, bowel and uterus. It is responsible for helping you control your bladder and bowel, and also plays a role in sex.

Many women experience pelvic floor issues, such as incontinence, as a...

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Backpain? Try these 5 exercises: postpartum backpain thoracic mobility Jan 14, 2021

Thoracic mobility is SOOOOO important. Without it your lumbar (low back) will compensate.

As a new mom we are put into positions to feed and care for our baby that restricts our thoracic spine. All the hunching forward rounds and stiffens the T-spine.

Those with a lack mobility through the...

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This NOT That: Picking up your child core strength postpartum backpain Jan 14, 2021

THIS NOT THAT

How to Pick up your child with out throwing your back out!

I cringe when I see everyone, not just moms bend over to pick something up off the floor.

I just know that moms do this repeatedly, a million times a day. So how you move will affect your body, in the long run.

I hope this...

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How to strengthen your core with a balloon! core strength Jan 14, 2021

Poor breathing patterns, posture and trunk stability are frequently associated with musculoskeletal dysfunctions like low back pain.

The pelvic floor, TVA, and diaphragm are key to stabilizing your spine and maintaining good posture.
When the pelvic floor aligns with the diaphragm, we're creating...

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Do you have Mom butt? Jan 14, 2021

Do you have “Mom butt”?

"MOM BUTT is a common postpartum posture where the butt is constantly clenched, to create stability compensating for lack of abs and strength in the pelvic floor.

When you clench the glutes the PF can't relax, and the PF needs to fully relax to be able to...

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The awful hip carry Jan 12, 2021

The awful HIP CARRY!

I have seen countless moms experiencing pain from constantly carrying on one hip, which most of us do to free up our dominant hand to do tasks. But even if you always alternate sides, it doesn’t do any less damage.
 
What’s going on?
Basically, you are...
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Glutes Glutes Glutes glute hip strength postpartum backpain Jan 09, 2021

Glutes Glutes Glutes

“I’ve been told I need to strengthen my glutes, but they aren’t firing properly, I can’t get them to work!”

Does this sound like you?

I hear this all the time. Many individuals not just moms need to work on glutes.

Why?

1. Poor posture from...

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Welcome. Jan 08, 2021

Welcome to The "MOUNTAIN MOM STRONG BLOG"


I am excited to share with you "WHAT IT REALLY TAKES TO REGIAN YOUR STRENGTH POSTPARTUM". No BS, just what you really need to do and why? 

At your 6 week check up, often you will be given the go ahead to return to activity and told to listen to...

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