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This is what advanced pelvic floor rehab looks like in our office. It’s a great one for rehabbing from a run related injury as well: Standing clamshells!Why do this in standing as opposed to the way it’s traditionally prescribed on your side? Because running is 3-5x your bodyweight so you’re gonna need to eventually LOAD your body and that ain’t gonna happen laying down . So sidelying clamshells are a good start but shouldn’t be done forever- you need to move on.W...
Posted on 2020-02-18
@jgraygymnastics is now about 5 months postpartum and progressing nicely! This is an advanced version of deadbug exercise and is a killer abs workout! It may not look that hard but the harder you push into the wall, the more tension you’ll feel in your core.It’s important to: Keep the ribs down Spine neutral (don’t let your low back arch from the floor)Breathe (don’t hold breath or bear down into your pelvic floor) Only lower your leg down as low as you ...
Posted on 2020-02-15
@jgraygymnastics doing her core rehab exercises ~4 months postpartum!Head to our Youtube if you wanna hear the cues....the breathing and timing of her pelvic floor is important here. The diaphragm is a core muscle and plays a major role in regulating intra-abdominal pressure (translation: DON’T hold your breath or the pressure in your stomach will likely push down into your pelvic floor or out through the belly) Since doming or pushing the belly out is generally not what we want if ...
Posted on 2020-02-01
The client in this video is actually an OB/GYN doctor who came to see us for a consult on her hernia, and gave us permission to post this for educational purposes.She’s been exercising and running but unhappy with how her abdomen looks despite all the work she’s been putting in.She’s been working out with a local “boot camp” gym but the womenshealth issues and really didn’t scale or modify the exercises for her. .As a result, she’s been doing planks , ...
Posted on 2020-01-30
Our client @jgraygymnastics is 3.5 months postpartum and is working hard to rehab her core and pelvic floor so she can get back to Olympic weight lifting the SMART way!She’s a really strong woman, a former competitive gymnast and is a crossfit gymnastics coach. Like many postpartum women , she was nervous and didn’t know what to do for her abs and pelvic floor so she avoided doing anything until she saw an expert in women’s health PT. But that PT didn’t unders...
Posted on 2020-01-25
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