Skywolfmamawellness

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Portland, OR
Skywolfmamawellness

🌟Postpartum Core & Pelvic Floor Rehab Training, C-section Recovery, online coaching⚡️🌈

02/10/2026

So many women postpartum think they have a weak pelvic floor when they have a chronically tight pelvic floor and they actually need to work on releasing before they start strengthening.
Having a chronically tight pelvic floor can cause urinary incontinence, pain with intimacy, pelvic and back pain, it can also contribute to your diastasis Recti not healing .
Daily simple release work will make a huge difference and often helps most Mom‘s symptoms get better
Using a foam roller, you sit on the foam roller, go slowly and breathe you can rock from side to side
Sitting on the phone roller and rolling out your glutes these affect your pelvic floor they’re on the other side and for postpartum moms. They are often tight and clenched. This is a great way to soften those muscles and facia.
Happy baby with very mindful breathing and visualization. Breathe down into the diamond of your pelvic floor spend at least 8 to 10 bras in the shape rocking from side to side and explore, releasing your jaw simultaneously.
These are just a few of the moves. I teach in my rebuild reconnect your core self-paced online course.
If you have a strategy healing and getting your corn and pelvic, poor strong postpartum is so much easier
Send me a DM if you have any questions

12/19/2025

10 minutes can change your whole day! Low impact cardio mobilizes joints and moves lymph plus it lifts your spirits, clears your head and allows you to feel relaxed when you’re done.
Put on some music with or with the kids and enjoy moving your amazing body.
I often teach these moves in the beginning of my live classes before we do strengthening work.
In fact I’m offering a FREE live classes this coming Monday. Come experience it live with me and our sweet community. It will be fun and help set you up a more joyful holiday week.
Comment Class and I’ll message you the class link 💕

12/15/2025

I’ll scream it from the mountain tops, consistency and simplicity are what work every single time. Pick 2 or 3 exercises that you can do anywhere. Do them consistently and you will get stronger!
The holidays are insanely busy for moms. Our schedules get messed up and you can feel like just forgetting about exercise until the new year and that is not a good idea.
I did this yesterday on Sunday and full disclosure. I was a little hung over after a holiday party. My kids wanted to get out of the house so we went to the local field that has a track they played soccer ran around. I did 15 minutes of bodyweight exercises and I felt 100 times better Physically I felt better and energetically. I was so much more clearheaded and energized.
Step ups are an awesome exercise. They strengthen your glutes your hamstrings your quads you can speed it up and even get a little cardio.
Single leg tricep dips are amazing for your glutes, your hamstrings, your abs, and your arms
Go for 10 on each side do 2 to 3 sets
Exercise as a way of life and being flexible and creative will help you achieve your goals and feel good

12/13/2025

Adding one or two of these movements daily will relieve neck and shoulder pain, as well as help prevent that rounded shoulder. Breast-feeding and constantly holding a child is very demanding on your body. I often refer to them as our squirmy kettle bell. Imagine holding 1015 pound weight in your hand while you cook dinner, or you carry a bag of groceries from the car, or sit and try and eat. Moms are amazing and if we can give ourselves one or two stretches daily, it will make a huge difference in how your body feels. Some is better than none and in this case with mobility of your back neck and shoulders. Give yourself two minutes and it can make all the difference.
Try these today and let me know which one is your favorite!

12/06/2025

When I start working with a new training client, we always talk about their why. What’s their bigger reason for choosing to do rehab postpartum. there can be lots of reasons and it’s totally valid to want to get your belly flat and toned again however there’s usually a deeper Y and it has to do with our emotions and our mental well-being.
Exercise is one of the best mood boosters and stabilizers. When you are physically stronger, you feel more confident you are more capable and you can be a calmer patient Mom who’s actually enjoying the journey.

12/04/2025

C-section scars can get stuck and racked down causing that overhang as well as preventing your core from functioning properly. YES stuck scar tissue can prevent you from getting your abdominal muscles strong again postpartum!

Silicon cups are one of my favorite tools to lift and separate fascia that’s sticky and tacked down. You can control how intense to make it. I use these all the time with my clients.
Have you tried them?

11/21/2025

I really wish I knew these tips when I had a C-section.
These tips are the starting place in your recovery. It’s also never too late to fully heal and get your core strong and pain free.

11/13/2025

Doing random workouts you find on Instagram doesn’t work to heal your core postpartum! I totally get that’s ironic and weird for me to say because I post things on Instagram for Mom‘s to heal postpartum. The reality is it takes a strategy that addresses posture, breathing, strength, and mobility.
The majority of moms I work with believe they need to just start strengthening once they’ve had their baby and everything will get better. When in reality, we often need to release chronically tight muscles first. a tight muscle cannot go through its full range of motion and it cannot build strength or function properly
Doing self massage, releasing chronically tight areas before you strengthen will make a world of difference and allow you to succeed and actually healing and getting strong .
If you’re looking for expert guidance and a clear strategy to heal your core and public floor postpartum, send me a DM. I have a couple training spots open as well as my signature program available.
Share this with a mama friend because the world needs strong, healthy women rocking their lives!

10/20/2025

Running and jumping cause a lot of force through the body and it’s very common to leak when doing these activities postpartum.
Plyometrics a fancy word for training to jump is the best way to get your body ready to handle running again. We progressively load making them more challenging while working on optimal control. This means we manage pressure better internally and we make sure we have a stacked posture and the strength to support that force.
You must rehab your core and pelvic floor before introducing plyometrics. That means you have the ability to engage AND release your core and pelvic floor muscles as well as coordinate them working together.
I’ve helped hundreds of Mom‘s return to running and jumping without leaking. Reach out if you want some help.

10/17/2025

If I’m honest, it’s annoying how little information is available for postpartum moms about what happens to our bodies and about how to heal our bodies. I feel like we get a lot of water down information.
I personally struggled with diastasis recti, and I had been a fitness professional for over a decade and knew nothing about diastasis recti! I spent a lot of energy and time learning about this condition and after helping hundreds of moms I know that it’s not a one size fits all.
Knowing what type of diastasis recti you have will give you information about what types of exercise exercises will be helpful & which ones will not be helpful as as well as how to address your posture and breathing patterns, which makes a huge difference!
In less than five minutes, you’ll know what type you have and exactly what you’re number one action plan is in the free guide that I made .
Grab it today the links in my bio 🎊

10/16/2025

I often see a connection in my clients with their feet and pelvic floor. We have prominent lines of fascia from our feet all the way up through our bodies to the crown of our head that distribute force through our body. So if you have tight feet, and you choose to run, jump or hike more force is going up towards your pelvic floor.
Try doing some self massage a couple minutes daily for a week notice how awesome you feel!

10/14/2025

At least 90% of my postpartum clients who experience any sort of incontinence think they need to strengthen their pelvic floor. When in reality I would say 90% of my clients need to actually mobilize and lengthen their muscles before they begin strength training. Many times simply Releasing chronically tight muscles will help relieve those negative symptoms.
Working through your whole body system, and seeing where the chronic holding pattern is, has proven to be one of the best strategies I found for rehabbing postpartum.
Every mama‘s postpartum journey is unique. This is the combination that worked well for me. I personally struggle with chronically tight feet. I have very high arches as well as a strong anterior pelvic tilt. Doing postpartum in your 40s is different than in your 20s.
Work smarter, not harder, mama!

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Portland, OR

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http://www.skywolfmamawellness.com/

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