If you’ve had a C-section and you’re wondering when you can start ab exercises, which movements will be safe, or why your core still feels disconnected weeks, months, or even years later, you’re asking all the right questions. C-section recovery is more complex than it appears from the outside. The path back to functional core […]
Ab Exercises After a C-Section: A Phase-by-Phase Recovery Guide Read More »
If you’re like most people striving to be active, you will name “working out” as one of your goals. However, I’d argue that the workouts themselves aren’t really our goal – our goal is actually to look, feel and perform better! This only happens when we consistently put together enough workout sessions to make a
How Getting Organized with Workouts Will Save You Time, Stress, and Frustration Read More »
What is a c-section, and when might you need one? A cesarean section (or c-section) is a very common, well-established operation that many women have. Reasons for a c-section may include prolonged labor, high risk pregnancy, large babies, multiples, fetal distress, breech presentation, a previous cesarean where vaginal birth after cesarean (VBAC) is not advised
What to Expect During a C-section Read More »
A cesarean section (or c-section) is a very common, well-established operation that many women have when delivering a child. In fact, the cesarean section surgery rate is about a third of all births in the United States of America.(1) This procedure is used for many reasons including prolonged labor, high risk pregnancy, large babies, multiples,
C-section: Reasons, Risks, Recovery Read More »
Table of Contents Add a header to begin generating the table of contents Pelvic organ prolapse can feel like a devastating diagnosis for many women. Interestingly, some women have it and never know, while other women can tell if the slightest thing feels wrong in their vagina and seek help immediately. Mild to moderate prolapse
Safe Exercises with Prolapse and Ones to Avoid Read More »
There’s a growing awareness and interest in healthy ‘clean’ ingredients in the food industry as well as skin and beauty products. We are learning that what we put on our body, store our food in, and ingest can impact our well-being. What goes inside the body and on the skin matters, personal lubricant included! Different
The Low Down on Lube Read More »
There are exercises and strategies that can make pregnancy more comfortable, delivery a little easier, and postpartum recovery faster. Let’s dive into which exercises are recommended during pregnancy, exercises that can be harmful during pregnancy, and exercises that should be done with caution. Pregnancy is amazing, exciting, and hard, all at once. Feeling those first
Exercising While Pregnant: Why You Should, and How to Do It Safely Read More »
What is urge incontinence? Urge incontinence is when you get an overwhelming urge to pee, and you might or might not leak a little (or a lot) when that urge happens. It’s that “panic and find the closest bathroom” moment, or the overwhelming need to pee when you turn down your street on the way
Urge Incontinence: Why You Always Have to Pee (and How to Fix It) Read More »
Frida Trönnberg has one daughter who was born in April of 2018. After a traumatic birth experience and a difficult postpartum recovery, it has been awesome to follow along with her remarkable progress. But she has more than just herself in mind as she learns to navigate her postpartum body. She also works as a
Healing After Birth Injuries and Levator Ani Tearing Read More »
Prolapse is often considered a very scary diagnosis because it is talking about the center of our femininity and it’s often diagnosed on the heels of bringing life into the world. I think that’s the part that makes this diagnosis so hard. You’re now a sleep-deprived mother working hard to keep a little one alive
What is Pelvic Organ Prolapse and Does it Require Surgery? Read More »
Let’s talk about the pelvic floor, exercise and prolapse. Soon after the birth of my second, I discovered that I had multiple prolapses. Grade two rectocele, grade one cystocele and a pinch of a urethrocele. That was a little over 3 years ago and I’ve had an awesome recovery. (More details on exactly where these
Exercise and Prolapse Ramblings Read More »
This is a great question to ponder! Pelvic floor weakness is all too common, especially after having kids. So what causes pelvic floor weakness and how long does it really take to get stronger? The first thing to understand is the pelvic floor is a set of muscles, much like any other muscles in your
What causes weak pelvic floor muscles and how long does it take to get stronger? Read More »
Perifit exceeded my expectations! Things I loved, things I didn’t, and why: #1. Deep verses superficial muscle testing. The superficial muscles (located near the outside of your vagina) help with bowel and bladder control. (They keep you from having leaks.) The deep muscles further in help to hold up your organs. This is the first
Do you leak or have clients who leak? It can be a complex topic and there are actually times when leaking could be a good sign. Let’s dive into the details and see what interesting takeaways we can pull out. So, there are two ends of the spectrum right now when it comes to leaking.
When is a weak bladder (stress incontinence) not the worst thing ever? Read More »
The pelvic floor is an incredibly complex part of the human body. A thoughtfully-designed training program can go a long way in helping a client with pelvic organ prolapse to not only lift heavier and get stronger but also to decrease her symptoms and in some cases heal the prolapse. Because of its central location
5 Key Steps for Helping Clients with Pelvic Organ Prolapse to Lift Safely Read More »
If you have ever experienced vaginal flatulence or farting, you know it can turn anything into an embarrassing moment. Think about yoga, sex, getting up after an urogynaecological examination, or getting off the floor in an exercise class. Let’s take a closer look at what causes it and what we can do to fix it.
Tips to Stop Vaginal Farting or Queefing Read More »
This morning I was at the gym working out, and while doing hanging leg raises I thought to myself, “gee, this is an exercise that many “experts” say to never do if you have core or pelvic floor issues.” I did 3 sets. Boom. Take that, list! Whether it’s hanging leg raises or leg raises
Exercises that Harm the Core and Pelvic Floor Read More »
My specialty is helping women figure out why their pelvic floor isn’t getting better after they have “done their kegels.” There are so many other areas of the body that affect how well the pelvic floor functions, whether that’s leaking, prolapse relief or just great sex. But before we dive into these other areas of
6 Ways to Maximize Pelvic Floor Strength By Mastering a Kegel Read More »
Can you pass the plank challenge? Should you even do front planks? Are they safe for a diastasis? Can they hurt the pelvic floor? Is there a right or wrong way to do them? What if your shoulders always feel tight? Like with all exercises, the answer is maybe. Let’s sift through a few different scenarios
Take the Plank Challenge Read More »
Should we, as women, consider a different training schedule for different times of the month? Well, maybe! A lot will depend on your life stress level and your hormone fluctuations. Some women don’t feel much change throughout their cycle and other women feel like they become a completely different person. With this in mind, experimenting
A Better Training Strategy for Women (and their Menses) Read More »
Let’s talk about that “just in case pee”. Do you: ✓ Find yourself peeing before you leave the house every single time? ✓ Feel like you don’t empty your bladder completely? ✓ Map out where the bathrooms are or go if you pass one? This could be a sign that your bladder is running your
Want to do crunches but heard they are bad for your pelvic floor? Like most everything, it all comes down to execution. How you do them matters! Do you decrease pressure off your pelvic floor as you lift your upper body or do you increase it? One of the things I look for is lower
Better Crunches for the Pelvic Floor Read More »
A while ago I sent out an email to the perspective Postpartum Corrective Exercise Specialist students with some tough questions. Let’s dive in and take a quick look at the first question to find a good starting point for her. Keep reading for a fresh perspective that might add a little controversy to mainstream advice.
A Better Approach Than Belly Breathing for the Pelvic Floor Read More »
What does your pelvic floor have to do with the strength of your abs? Should you strengthen your abs to help your pelvic floor, or should you strengthen your pelvic floor to help your abs? Should you work on your diastasis to help pelvic organ prolapse or leaking? Does working on your abs hurt your
4 Considerations for a Stronger Core and Pelvic Floor Read More »
Is your pelvic floor ready for side slides, side lunges, jumping jacks or other big sideways moves? Do you feel safe with your legs wider for exercises or do you feel uncomfortable? This can often be a vulnerable position for postpartum women. Let’s take a look at a few exercises to help build trust with
3 Exercises to Get Your Pelvic Floor Ready for Dynamic Movement Read More »
