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Side lying pushing with a peanut ball is an amazin Side lying pushing with a peanut ball is an amazing option for birth, especially with an epidural! Note: make sure your peanut ball is not too big (this one in the video is a wee bit too big for me). When people say the peanut ball didn’t work well for them in birth, often times it is because it was too big or over inflated! My doula Lorri @lorrifleming from @theworldofmybaby was guiding me through these practice peanut ball pushing positions in my third trimester. Internal rotation is your friend when pushing. Don’t make the mistake of wrapping your legs around the peanut ball in late stage labour when baby is low in your pelvis. Why? This create external rotation and closes the pelvic outlet. You want to create MORE space in the pelvic outlet, so focus on getting your top femur internally rotated. This is just a tiny peek at what we cover in the Prenatal Pilates & Push Prep Course. March/April session has started and you can still join! Join between 18-36 weeks (but the sooner you join the more time you have to build muscle memory!) Link in profile! Did you use a peanut ball in birth? What was your experience? #peanutball #birthtips #pushprep #thebellemethod #epidural #birthtraumaprevention #birthmatters #obstetrics #labouranddelivery
This one is personal for me. I’ve watched my cou This one is personal for me. I’ve watched my cousin and close friend struggle with pain, surgeries and infertility from endometriosis. Endo affects 1 in 10 women. Some experts believe it could be up to 25% of women 🤯 So why don’t we hear about it more? “You don’t look like anything’s wrong” “It’s probably just cramps” “Take some Advil” “It’ll get better” The only way to diagnose & treat endometriosis is through excision surgery. It takes an average of 10 years to be diagnosed. Endometriosis can start early. “Nearly 100% of girls sent home or missing school due to painful periods have endometriosis.” Dr. Malcolm Mackenzie, Harvard Medical School It continues through adulthood. 40-50% of unexplained infertility is due to endometriosis. Are you 1 in 10? Did you experience gaslighting from medical professionals or the people in your life? I’m honor of Endometriosis Awareness Week we’d love you take a listen to our @wegotherepodcast episode with Sharon Cohn, Director of Endo What? Documentary. @endowhat. I will share it in stories here too. If you have lived with Endometriosis, please share your story in comments below. You might help someone recognize their own symptoms and advocate for the help they deserve. 🙏✨ #endometriosis #endowarrior #womenshealth #womensupportingwomen #wegotherepodcast #endosisters
SACROILIAC JOINT PAIN I had a horrible episode o SACROILIAC JOINT PAIN I had a horrible episode of sacroiliac joint pain during second pregnancy. I was 34 weeks pregnancy with baby # 2 and could barely walk down the stairs. 😫 You ever felt that? These 3 exercises were INCREDIBLE relief. Pain was gone 2 days later. No joke. 1️⃣Chair Stretch 2️⃣Single Heel Pull & Push 3️⃣Symmetry Series All you need is a couch or chair! You can do this anytime. SI joint pain often refers to the low back and glutes. It’s common in pregnancy. The SI joints provide support and stability, and play a major role in absorbing impact when walking and lifting. They’re located on your low back, below the waist where two dimples are visible (about the area many people get low back tattoos 😉) These are powerful physical therapy movements! It’s about improving pelvic symmetry. ❤️ We cover this and SO much more in our pregnancy and postnatal fitness courses. Link in @thebellemethod profile! Did you have SI pain when pregnant? #sacroiliacjoint #sacroiliacjointdysfunction #pelvicpain #pregnancytips #prenatalfitness #functionaltraining #backpain #backpainrelief #thebellemethod
This felt like a good International Women’s Day This felt like a good International Women’s Day post. Here’s to women stepping into their power. Here’s to women following their intuition. Here’s to women finding their voice. Here’s to women saying no to outdated practices that prioritize the care provider’s comfort at the expense of their pelvic floor - often at a huge cost. If you WANT to push your baby out on your back, ok! But you should have choice. You can ask questions. You can decline. We have to stop letting them “not let us.” We have been conditioned to be “nice girls.” We have been conditioned to listen and not be difficult. The ACOG (American Society of Obstetricians and Gynecologists) has issued statements affirming the importance of patient autonomy. It is an ethical violation to coerce a labouring woman into a specific labour or delivery position. Not only that, but researchers have consistently found that birth in lithotomy (stirrups) has many harms. So why are we still told “you have to get on your back” for the doctor during birth. Sure it may be needed in medical emergencies, but it should NOT be routine and we should always have choice. Just noticed my heart rate got a bit elevated writing that caption! 🙃 Happy International Women’s Day. (Note, I have some complimentary classes for you today in stories. We all deserve better support with our pelvic health!) #empoweringwomen #thebellemethod #birthprep #obstetrics #internationalwomensday #iwd #pregnancy #prenatal #birthtraumaprevention #pushprep
Let’s talk about the common C-section shelf - th Let’s talk about the common C-section shelf - the area that hangs over the incision. It might feel numb, tender or sore, or create a tugging sensation throughout the abdomen. Scar adhesions often form after surgery. These tough tissue bands go deep and appear like spider webs that surround organs of your body. Some signs of adhesions could include: - Difficulty standing straight and tall. - Unexplained pain in your abdomen years after a C-section. - Pain during intercourse - Intense new menstrual pain after c section - Secondary infertility A dark coloured scar that is thick or raised is another sign you might have dense adhesions. Breaking up scar adhesions can help your healing! Scar massage is helpful, but here are some other POWERFUL tips you may not have heard of. 1. Dolphin Neurostim also known as Micro-Current Point Stimulation (MPS) Scar Release Therapy is a new technology that targets deep adhesions. Bioelectric energy is applied to key acupuncture points to initiate cellular release. 2. Acupuncture needles break up the scar tissues fibres that have formed and stimulate blood flow for healing. 3. Castor oil packs penetrate deep into your body to break down scar tissue, adhesions and reduce inflammation. I will re-share in stories a video I did on how to make one! Did any of this surprise you? Tag a friend and share with someone who could use this info! To all my C-section mamas - you are strong AF! #csectionmom #csectionrecovery #cesareanbirth #csectionstrong #dolphinneurostim #thebellemethod #scarrelease #postnatalrecovery #postnatalpilates #csectionshelf
Stop jamming your lower back into the floor “to Stop jamming your lower back into the floor “to activate your abs”. 🙈 Have you been told to press your back into the floor during workouts? Unfortunately this is a really common cue in fitness, but let me explain why it’s not awesome. Yes, pressing your lumbar spine against the floor may help prevent over activation of the back muscles, BUT it does not build good habits. Over time this habit also inadvertently adds downward pressure to your pelvic floor and turns off your deep transverse abs (TVA). (Try it. Lie on your back and jam your lumbar spine really hard into the floor. Notice the sensation you start to get in your pelvic floor.) This is not gonna help your diastasis recti or pressure management! Less is more. Finding your TVA is subtle work. These muscle fibres wrap horizontally around your abdomen and work like a corset. When you learn to activate your TVA, you will see and feel a gentle compression. ✨ Think about moving your skeleton less (less jamming and tucking your pelvis!) and getting your deep core muscles activating more! Questions? Let me know below. There are so many cues for this! Which cues have resonated the best with you so it finally clicked!? March/April Level 1 & 2 Postnatal classes start tomorrow! And it’s NEVER too late to nail these techniques and get results! I’ll walk you through it step by step. ❤️ #abwork #restoreyourcore #abrehab #transverseabdominis #diastasisrecti #thebellemethod #thebumpmethod
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