Core & Pelvic Floor Rehabilitation in San Ramon, CA
Postpartum Therapy for San Ramon Residents
Do you feel like you haven’t recovered your core strength since giving birth (even if it was years ago)?
Do you avoid jumping on trampolines or run to the bathroom when you do jumping jacks in fitness classes? Embarassed by "queefing" in yoga class or peeing your pants when you cough, sneeze, run or lift weights?
Do you get achy in your neck, shoulders or Lower back especially when caring for your kid(s)?
Are you frustrated by the appearance and function of your post-partum belly but don’t know how to train effectively?
Have you been diagnosed with diastasis recti aka “mummy tummy”?
Diastasis Recti is often a combination of poor breathing patterns, muscle imbalances, and postural tendencies. While pregnancy is a contributing factor to Diastasis Recti it can also be a symptom of a greater whole body imbalance.
Or maybe you're trying to lose weight, get back to working out ie. running or Crossfit, Pilates, Barre, etc. but are discouraged or somewhat alarmed when you find you're peeing your pants when you try to be fit/healthy?!
Core & Pelvic Floor Reboot Camp Workshops
We offer a 1-day 75-90 min workshop, a 5-6 week workshop and virtual home program to address these issues.
Our next 1 day workshop (90 minutes) is on Saturday October 7, 2023 at 3pm. You can book that workshop here: I Want Help w/ My Core & Pelvic Floor
This program is taught by Victoria Liu, a licensed pelvic floor physical therapist with over 23years of orthopedic and fitness experience. Some of her students and patients include, OB/GYN and other types of physicians, personal trainers and pilates/group exercise instructors. Here's a snippet about what you can expect from our instagram: @ironhorsept
In this class, we will:
1) Define and discuss what good core control is
2) All participants will have a Diastasis Recti screening/measurement
3) Learn causes of leaking pee when coughing/sneezing, jumping or running and what you can do about it
4) Learn how to effectively strengthen your core and pelvic floor (it's NOT all about kegels!)
5) Give you a starter exercise program to strenghten your core and pelvic floor at home with minimal to no equipment
$125 for this 75-90 minute hands-on workshop until (early bird rate). Cost will go up to $150 on August 1. Space is very limited to ensure 1:1 personalized attention. Sign up to reserve your spot HERE .
Have you been working out and doing sit-ups or crunches but your tummy is still not flat after giving birth? Do you pee when you cough, sneeze, run or jump? Whether you’re recently postpartum or it’s been YEARS since you gave birth, you can still work on your diastasis recti (separation of abs) and "stress urinary incontinence" aka peeing your pants. It's NEVER to late!
If you can't make the in-person workshop on 8/19/23, there's a video guide/webinar that you can learn from in the comfort of your own home:
Core & Pelvic Floor Reboot Camp Video Guide
Can’t make it in-person or don’t live locally in the San Francisco bay area? You can work on your core & pelvic floor with our home video guide.
Victoria, our lead PT and pelvic floor therapist has been teaching her Core & Pelvic Floor Reboot Camp workshop for years and recently decided to create an at home program.
What's in the program:
- Define and discuss what good core control;
- Learn how to do a self Diastasis Recti screening/measurement;
- Learn exercises to immediately improve your core function;
- Learn why mommy boot camps, planks and crunches *may* not be good for you and what you should do instead;
- Teach you strategies to help alleviate peeing when coughing, sneezing, running, jumping or exercising.
*When paying with Venmo, please pay $50 and input the program you are purchasing along with the e-mail you'd like your digital product to be delivered to, in the notes section. We will send your product to the e-mail that you specify within 24 hours.
Other Core & Pelvic Floor Reboot Camp Workshops
This 75 minutes workshop teaches you how to restore your core and avoid the aches and pains associated with pregnancy and childbirth. We will assess for and measure diastasis recti (separation of the abs aka “mummy tummy”), teach you what exercises you should avoid/what can worsen a diastasis, and then give you alternative exercises to improve the tone, strength and appearance of your abdomen and core. Learn strategies to get rid of back pain and stop embarassing peeing when you don't want to! Offered 2-3x/year.
Core & Pelvic Floor Reboot Camp (5-6 Week Series):
A more in-depth and progressive class to learn how to strengthen and restore your core the right way! You will learn exercises, tools and tips to restore your core, improve your posture as well as proper lifting mechanics. The class is limited to 5 participants to ensure personalized, individual attention. If you have a Diastasis Recti, we will monitor the separation each week.
Over the course of the 5-6 weeks, ~ 1 hour sessions, we will be concentrating on breathing, core and pelvic floor concepts through a progression of exercises where we will be monitoring and measuring the diastasis. We may use Pilates equipment, mat exercises, kettlebells and TRX depending on the needs of each participant. Each class builds on the next so we don’t allow drop-ins and you must commit to all 6 classes-in our experience, consistency is the best way to achieve results.
This 50 min class runs 5-6 weeks consecutively unless specified otherwise. No make-ups for missed classes, each week progresses from the previous week. No cancellations or refunds however, you may transfer your registration to another person if you can’t make it. Space is limited and books up quickly!
Check back for next workshop!
Email us at email@example.com to be added to our Core & Pelvic Floor ReBoot Series emailing list, and fix your Diastasis Recti and/or stop peeing when you cough, run, jump or sneeze today!
Postpartum Running in San Ramon
Postpartum running is an excellent way for new mothers to regain their fitness and get back into shape. It’s essential to approach a postpartum running plan under the guidance of a physical therapist.
The physical therapists at Iron Horse PT will develop and supervise your running postpartum to ensure you get maximum results safely. Our physical therapists in San Ramon provide a tailored running program considering your unique needs and challenges as a new mother.
When Can You Start Running Postpartum
A postpartum running plan at Iron Horse PT in San Ramon begins with thoroughly assessing your pelvic floor muscles and overall condition. Your physical therapist evaluates muscle imbalances, weaknesses, and dysfunction. Based on that assessment, you receive a personalized plan that gradually and safely reintroduces running into your fitness routine after the baby is born.
Most postpartum running plans include targeted exercises that strengthen your core, pelvic floor, and lower body muscles. These exercises help restore stability and strength for running to reduce the risks of injury and complications. Iron Horse PT’s specially trained physical therapist provides guidance on proper form, pacing, and breathing techniques for a safe, effective running experience.
Most women wait at least 12 weeks after giving birth to implement a postpartum running plan, although a supervised fitness program may be implemented earlier. Your physical therapist monitors your progress, addresses concerns and setbacks, and adjusts the running plan as needed. You’ll also have access to education and information on injury prevention, nutrition, and overall postpartum wellness.
With expertise and guidance, our physical therapists help you regain your fitness, rebuild strength, and enjoy the numerous benefits of running. Take the next step toward reclaiming your health, confidence, and well-being during this postpartum period. Contact Iron Horse PT to implement a postpartum running plan supervised by a physical therapist if you are a new mother looking to resume running.