The Healthy Pelvis Project

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The Healthy Pelvis Project

Postpartum Essentials offers concrete steps and realistic advice to heal your core, pelvic floor, bladder, bowels, back and more postpartum.

15/05/2023

Happy Mother's Day everyone!

Need one more thing to show a mom or birthing person in your life that you care? Support them with 25% off any of our courses.

Support your core, survive and thrive in parenthood, and have your best intimacy postpartum.

27/11/2021

Get your heal on. You deserve it.

26/11/2021

We created Postpartum Essentials, a virtual course chock full of everything we wish every birthing person knew for how to heal their body postpartum with special attention to the pelvic floor, bladder, bowel, sexual function, core strength and postpartum low back pain.

We are so excited to share this labor of love with you 🤗

Get the course for $99!

23/04/2021

If you are getting into planks or push ups postpartum--if you've taken our program, you know we love starting with wall push ups--and you are experiencing wrist pain, there is help!

Have you tried:
🌱Changing your wrist angle by holding on to dumbbells to keep your wrist in neutral
🌱Stretching out your wrists before you exercise
🌱Massage to make sure fluid isn't compressing your nerves
🌱Stretching out your pectorals and other front muscles

Want to learn how to strengthen your core postpartum? Check out Postpartum Essentials.

21/04/2021

Having trouble with wrist pain? Here are a few tips to try.

❤️Use your core when lifting
❤️Make sure your wrists are in neutral when you lift
❤️Change positions frequently: motion is lotion!
❤️Get exercises for your wrists and arms from a PT or OT
❤️Relax your grip: the harder your hold the more tension through your muscles

As always, check with your provider.

Want to learn more about postpartum recovery? Check out Postpartum Essentials: link in bio.

19/04/2021

Did you know that up to 62% of pregnant people experience carpal tunnel syndrome. Compared to 4% of the general population, that's a lot!

Symptoms of tingling, numbness, and burning in your fingers or wrists often start in the 3rd trimester. For about 50% of people they disappear immediately postpartum.

What can you do about carpal tunnel?
🌱Massage to reduce the swelling
☘️Modify your movements and exercises
🌳See a PT or OT
🌿Try a neutral wrist splint
🌲Move your joints to get fluid moving

As always, talk to your provider if you are experiencing symptoms for medical advice!

16/04/2021

Check in with your posture. How is it in this very moment?

Are you hunching forward? If so, you and probably everyone else reading this post.

Good posture is not about having a perfect upright spine 24/7. That's impossible.

Rather, focus on motion and slowly correcting your posture, especially during and after tasks like lifting, feeding, and carrying your little one!

Want to learn more about how to correct your posture and get rid of neck and back pain? Check out Postpartum Essentials.

15/04/2021

Motion is lotion for our spine.

How often do you twist during the day? Probably not a lot. Yet this is an important way our spine moves.

Rotation exercises can help get more nutrition to your spine and help you strengthen your back muscles. Have you tried an exercise like thread the needle today? If not, try it and see how your back feels.

14/04/2021

Know that forward posture we talked about on yesterday's post? That posture also stretches out your back muscles. Your back muscles are critical for supporting your posture!

With all of the focus on core strengthening and getting your abs back, we often forget that we need to strengthen our back muscles.

In this picture Julianna is demonstrating one way to help strengthen your back muscles!

13/04/2021

Have you noticed how much you are hunching forward during feeding, lifting, and caring for your little?

These positions can cause your front muscles--your pectorals--to get tight. What's the solution? Stretch out your front muscles with a lovely pectoral stretch demonstrated by Alex.

Want more ideas? Check out Postpartum Essentials.

12/04/2021

Did you know that 43% of postpartum birthing people report upper back pain?

This often comes from the new demands on your body: you are now lifting, feeding, and carrying a baby!

You don't need to live with this pain. Check back this week for tips to help with upper back and neck pain.

Check out Postpartum Essentials to learn how to get rid of this pain!

*Dunn et al 2019

08/04/2021

💪🏽 Scars can be an emblem of your grit and power.

✨ Massaging your c-section or perineal scars can help improve the look and the strength of your connective tissue as well as "unstick" the scar from the layers below.

👉 If you have a super sensitive scar, start easy with gentle touch: with your fingers, a warm wet washcloth, or a q-tip.

🥰 Want to learn more? Check out Postpartum Essentials.

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