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Fitness

Postpartum Core Movements I’m Loving Lately

June 24, 2022

Do you feel stalled in your Diastasis Recti healing? Are you looking for more core training ideas? I’ve got you covered. Training the core is often synonymous with crunches, planks, V-ups, etc. While these movements have a place in programming (and I coach them for Postpartum clients), there are other ways we can functionally train the core to get more...

Pre & Postnatal

Can I exercise with Pelvic Organ Prolapse?

April 25, 2022

Can I exercise with Pelvic Organ Prolapse (POP)? There is a lot of information on the internet around POP, some of which can be overwhelming for a new mom trying to navigate symptoms and taking care of a child. The pelvic floor is incredibly complex. But in many cases, a well-designed training program can do wonders for helping prolapse mamas get...

Pre & Postnatal

Core Exercises after Baby

February 18, 2022

“Where should I begin with exercise and core work after baby is born?” When returning to movement postpartum the first place to truly start is off your feet. Rest, ask for help, and take a moment to acknowledge and appreciate what your body has just done – birth a human! Taking time off your feet in a reclined or supine...

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Hip Mobility Part ✌🏼
.
I've been learning and exploring more related to hip mobility this week, and I thought I'd take you along for the ride 🚗 We first started with hook lying breathing, essentially working to change our starting pelvis position. From here we can start to get things moving, learning how to turn our pelvis and shift weight into one hip. Inner thighs are like (fire). I recommend starting in a supine (on your back) position, and eventually progressing more upright.
.
1. Begin in a 90/90 position
2. Squeeze the foam roller, "drag" feet down the wall, and pull butt towards your heels. You should almost feel a "tuck" of your pelvis underneath you. **You'll probably see your knees elevate a bit. Back remains gently flushed into the ground.
3. Place your hands on your hips for feedback
4. Pull your left side down. You'll notice your right knee is just ahead of your left. Hold that position and squeeze. You'll feel your left inner thigh working as you press inwards, with the heel staying heavy (keep the drag of the heel). Right knee going straight up, but not squeezing in quite as much. Your pelvis is turned left in this position.
5. Reverse it.
6. Aiming for a smooth transition side to side. You'll see the foam rolling gently rotating as you shift side to side.
.
Watch for hiking of the hips. It's a gentle forward and back.
.
The foam roller roll is super helpful for teaching you how to turn your hips and use your inner thighs. If we lose the ability to get this motion in the hips our body is going to find it somewhere - often the low back. Restoring rotation at the pelvis and learning how to load the hips is a huge part of movement and happy hips. After all, we need to walk everyday 😁
.
xoxo,
Erica
.
This movement is challenging for me! Doesn’t look like much, but I am feeling some movement wise to sides. Play around with position of foam roller. A children’s ball may be a better size.

ericafriedman_wellness

•

Hip Mobility Part ✌🏼 . I've been learning and exploring more related to hip mobility this week, and I thought I'd take you along for the ride 🚗 We first started with hook lying breathing, essentially working to change our starting pelvis position. From here we can start to get things moving, learning how to turn our pelvis and shift weight into one hip. Inner thighs are like (fire). I recommend starting in a supine (on your back) position, and eventually progressing more upright. . 1. Begin in a 90/90 position 2. Squeeze the foam roller, "drag" feet down the wall, and pull butt towards your heels. You should almost feel a "tuck" of your pelvis underneath you. **You'll probably see your knees elevate a bit. Back remains gently flushed into the ground. 3. Place your hands on your hips for feedback 4. Pull your left side down. You'll notice your right knee is just ahead of your left. Hold that position and squeeze. You'll feel your left inner thigh working as you press inwards, with the heel staying heavy (keep the drag of the heel). Right knee going straight up, but not squeezing in quite as much. Your pelvis is turned left in this position. 5. Reverse it. 6. Aiming for a smooth transition side to side. You'll see the foam rolling gently rotating as you shift side to side. . Watch for hiking of the hips. It's a gentle forward and back. . The foam roller roll is super helpful for teaching you how to turn your hips and use your inner thighs. If we lose the ability to get this motion in the hips our body is going to find it somewhere - often the low back. Restoring rotation at the pelvis and learning how to load the hips is a huge part of movement and happy hips. After all, we need to walk everyday 😁 . xoxo, Erica . This movement is challenging for me! Doesn’t look like much, but I am feeling some movement wise to sides. Play around with position of foam roller. A children’s ball may be a better size.

16 hours ago

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1/6

Hip Mobility - what is the first thing that comes to mind? Rockbacks, CARS, frog stretches, Pigeon stretch, etc.? But, let's look at hip mobility just a bit differently 🙃
.
Step 1: Optimizing your breathing: learning to fully inhale and exhale efficiently. Breathing is a pretty powerful tool. Yes, breathing can impact the way your hips move too.
Step 2: Pelvic positioning: Think about changing your starting position and unlocking your hips to give you more movement options.
.
A few months back one exercise that was recommended to me is Hook Lying with Low Reach. Seems simple, but I've been working on it for months. Hamstrings 🔥
+ pelvic position, which are both important for how your hips move. If you have low back tightness, an anterior tilt, or that feeling like your hammies are tight all the time, give this a go!
.
Goals in the movement: Gain control in the pelvis by finding a bit more of a posterior pelvic tilt (esp since I like to live in the opposite), get adductors on with the squeeze, and leverage the hamstrings to control the pelvis vs crunchy motion from your abs.
.
Supplies:
- Grab something to squeeze for adductors. We want knees in line with hips and feet, so ideally nothing too big.
- Two books should be the right height. Your whole foot needs to fit so you can maintain good foot contact.
.
Set up:
1. Lay on the ground with feet flat on the blocks or low bench. We want the entire foot on the books.
2. Gaze stays straight up towards the ceiling. This helps keep the airway open.
3. Light squeeze on the yoga block, ball, etc. 50% effort
4. Visualize dragging feet towards you, feeling booty tucked under a bit. You can think about squishing a bug with the low back right around where your tag would be. You can also think about inching your booty towards your heels. Ultimately this push/pull will help bring us into a more posterior tilt. Hopefully feeling hamstrings/adductors.
5. Low reach: hands reach around the knees or below
6. Relaxed inhale through the nose, long exhale out your mouth feeling ribs come down and in
.
Aim for 2 sets of 5-10 breaths and see how you feel.
.
xoxo,
Erica

ericafriedman_wellness

•

Hip Mobility - what is the first thing that comes to mind? Rockbacks, CARS, frog stretches, Pigeon stretch, etc.? But, let's look at hip mobility just a bit differently 🙃 . Step 1: Optimizing your breathing: learning to fully inhale and exhale efficiently. Breathing is a pretty powerful tool. Yes, breathing can impact the way your hips move too. Step 2: Pelvic positioning: Think about changing your starting position and unlocking your hips to give you more movement options. . A few months back one exercise that was recommended to me is Hook Lying with Low Reach. Seems simple, but I've been working on it for months. Hamstrings 🔥 + pelvic position, which are both important for how your hips move. If you have low back tightness, an anterior tilt, or that feeling like your hammies are tight all the time, give this a go! . Goals in the movement: Gain control in the pelvis by finding a bit more of a posterior pelvic tilt (esp since I like to live in the opposite), get adductors on with the squeeze, and leverage the hamstrings to control the pelvis vs crunchy motion from your abs. . Supplies: - Grab something to squeeze for adductors. We want knees in line with hips and feet, so ideally nothing too big. - Two books should be the right height. Your whole foot needs to fit so you can maintain good foot contact. . Set up: 1. Lay on the ground with feet flat on the blocks or low bench. We want the entire foot on the books. 2. Gaze stays straight up towards the ceiling. This helps keep the airway open. 3. Light squeeze on the yoga block, ball, etc. 50% effort 4. Visualize dragging feet towards you, feeling booty tucked under a bit. You can think about squishing a bug with the low back right around where your tag would be. You can also think about inching your booty towards your heels. Ultimately this push/pull will help bring us into a more posterior tilt. Hopefully feeling hamstrings/adductors. 5. Low reach: hands reach around the knees or below 6. Relaxed inhale through the nose, long exhale out your mouth feeling ribs come down and in . Aim for 2 sets of 5-10 breaths and see how you feel. . xoxo, Erica

3 days ago

View on Instagram |

2/6

Exercise considerations after Cesarean 🤰🏻
.
Today’s post is inspired by a conversation with a client recently. After baby 2 she hasn’t had much sensation on or around her incision site. So, how can we approach rehab and progressions?
.
2️⃣ things to consider (among others) are:
.
1. Scar Mobilization: A C-Section requires the incision of several layers of connective tissue. Oftentimes adhesions occur between these layers. These adhesions can create a variety of symptoms like tension/pulling, referred pain in the back/hips, painful sex, etc.
Scar mobilization is a big way we can address abnormal sensations and adhesions. We can use hands or props to move tissue around on, above, and below the scar to restore function. Even touching the scar itself can be a big emotional hurdle for moms, and key to restoring sensation. Mobilizing the incision site can be a huge piece for addressing the pulling sensation that causes restrictions or limitations in movement elsewhere too. I recommend seeing a Pelvic Floor PT for individualized guidance.
.
2 Reconnecting the Anterior Oblique Sling (AOS)
.
In the first stages of recovery it’s SO important to spend time connecting with your core + pelvic floor, and quite honestly - just breathing 😃 The purpose of these movements is to reestablish the connection to improve function.
.
Below are some of my faves. I use a Pilates ball a lot, and really helps early on.
.
- Supine Pallof Press with Ball squeeze: love progressing this to tall kneeling too.
- Supine March + Knee press: progress to bridge options, bridge + Pulldown + press, wall supported standing, and standing. Can also add to lunges + step ups.
- Side lying abduction with ball squeeze. Most find this more challenging on the right side 🙃 (notice the side I demoed on 🤪)
- Diagonal Banded Pull down - seated
.
Start bodyweight and more supported and advance over time. Sitting / supine ➡️ half kneeling ➡️ tall kneeling ➡️ standing 💥
.
The seemingly longer road is often the fastest! AOS movements are also great for athletes. And we all know moms are the fiercest athletes around 💪
.
Xoxo,
Erica

ericafriedman_wellness

•

Exercise considerations after Cesarean 🤰🏻 . Today’s post is inspired by a conversation with a client recently. After baby 2 she hasn’t had much sensation on or around her incision site. So, how can we approach rehab and progressions? . 2️⃣ things to consider (among others) are: . 1. Scar Mobilization: A C-Section requires the incision of several layers of connective tissue. Oftentimes adhesions occur between these layers. These adhesions can create a variety of symptoms like tension/pulling, referred pain in the back/hips, painful sex, etc. Scar mobilization is a big way we can address abnormal sensations and adhesions. We can use hands or props to move tissue around on, above, and below the scar to restore function. Even touching the scar itself can be a big emotional hurdle for moms, and key to restoring sensation. Mobilizing the incision site can be a huge piece for addressing the pulling sensation that causes restrictions or limitations in movement elsewhere too. I recommend seeing a Pelvic Floor PT for individualized guidance. . 2 Reconnecting the Anterior Oblique Sling (AOS) . In the first stages of recovery it’s SO important to spend time connecting with your core + pelvic floor, and quite honestly - just breathing 😃 The purpose of these movements is to reestablish the connection to improve function. . Below are some of my faves. I use a Pilates ball a lot, and really helps early on. . - Supine Pallof Press with Ball squeeze: love progressing this to tall kneeling too. - Supine March + Knee press: progress to bridge options, bridge + Pulldown + press, wall supported standing, and standing. Can also add to lunges + step ups. - Side lying abduction with ball squeeze. Most find this more challenging on the right side 🙃 (notice the side I demoed on 🤪) - Diagonal Banded Pull down - seated . Start bodyweight and more supported and advance over time. Sitting / supine ➡️ half kneeling ➡️ tall kneeling ➡️ standing 💥 . The seemingly longer road is often the fastest! AOS movements are also great for athletes. And we all know moms are the fiercest athletes around 💪 . Xoxo, Erica

1 week ago

View on Instagram |

3/6

Rockbacks for finding length through the 🍑
.
I love introducing rockbacks postpartum in preparation for squatting more upright and hinging. You're simply sitting back into your hips, tuning into what's moving through the pelvis and low back. This is a great exercise to do in front of a mirror OR film yourself.
.
1. Get into your hands and knees with toes tucked
2. Find a neutral position in the pelvis. You can rock the pelvis back and forth into an anterior tilt / posterior tilt to find a more neutral spot
3. Inhale as you sit back towards your heels while maintaining a neutral spine position. Push back until you feel the urge to tuck under, arch, shift side to side, or clench. Essentially - lose your neutral spine position. Extra: Pause at this point, hold and inhale into the tightness, exhale ALL the air to reconnect to your abdominals for a few breaths, and see if you may be able to get a bit further.
4. Exhale to rock forward
.
Extras:
- Core Control + adductor = squeeze a block between the knees
- Glutes = band around outside of knees
**Both of these options help with overall pelvis stability
- Feel a nice stretch in the booty as you rock back
.
Give this a go and see how it goes! Over time you can progress this to the wall, elevating the knees off the ground too for more of a bear position 🐻 And of course, this translates upright in a squat position too!
.
xoxo,
Erica

ericafriedman_wellness

•

Rockbacks for finding length through the 🍑 . I love introducing rockbacks postpartum in preparation for squatting more upright and hinging. You're simply sitting back into your hips, tuning into what's moving through the pelvis and low back. This is a great exercise to do in front of a mirror OR film yourself. . 1. Get into your hands and knees with toes tucked 2. Find a neutral position in the pelvis. You can rock the pelvis back and forth into an anterior tilt / posterior tilt to find a more neutral spot 3. Inhale as you sit back towards your heels while maintaining a neutral spine position. Push back until you feel the urge to tuck under, arch, shift side to side, or clench. Essentially - lose your neutral spine position. Extra: Pause at this point, hold and inhale into the tightness, exhale ALL the air to reconnect to your abdominals for a few breaths, and see if you may be able to get a bit further. 4. Exhale to rock forward . Extras: - Core Control + adductor = squeeze a block between the knees - Glutes = band around outside of knees **Both of these options help with overall pelvis stability - Feel a nice stretch in the booty as you rock back . Give this a go and see how it goes! Over time you can progress this to the wall, elevating the knees off the ground too for more of a bear position 🐻 And of course, this translates upright in a squat position too! . xoxo, Erica

2 weeks ago

View on Instagram |

4/6

Do you have a tight 🍑?
.
I know I do 🙃 Years of glute exercises, but I still had (sometimes have) lower back pain, a tight pelvic floor, and a tendency to clench. The truth is, in order to grow that booty and feel good in the process, you need to be able to lengthen the back side. A muscle must fully lengthen in order to contract optimally 💪
.
I learned this drill from the tight ass queen @staceyschaedler 🍑 I’ve learned (still learning) the importance of working single leg, rotation, hip shifting side to side, and breathing into some uncomfortable positions - like this one.
.
This was one of the first drills where I actually felt my left and right butt cheeks independently. Finally felt some release, which feels like 💰 Give it a try and let me know how it feels ❤️
.
A few cues to keep in mind:
☑️ Adjust height of book / step as needed so you can get the shift back. Tune in for any pinching in the front of the hip.
☑️ Torso: nose, sternum, knee, big toe all in one line. Watch for hip hiking or twisting
☑️ Stay heel heavy on working side. Watch for knee on that side splay out. Opposite knee pulls forward.
☑️ Inhale down, exhale up. Hold on to something in front of you for support.
.
Xoxo,
Erica

ericafriedman_wellness

•

Do you have a tight 🍑? . I know I do 🙃 Years of glute exercises, but I still had (sometimes have) lower back pain, a tight pelvic floor, and a tendency to clench. The truth is, in order to grow that booty and feel good in the process, you need to be able to lengthen the back side. A muscle must fully lengthen in order to contract optimally 💪 . I learned this drill from the tight ass queen @staceyschaedler 🍑 I’ve learned (still learning) the importance of working single leg, rotation, hip shifting side to side, and breathing into some uncomfortable positions - like this one. . This was one of the first drills where I actually felt my left and right butt cheeks independently. Finally felt some release, which feels like 💰 Give it a try and let me know how it feels ❤️ . A few cues to keep in mind: ☑️ Adjust height of book / step as needed so you can get the shift back. Tune in for any pinching in the front of the hip. ☑️ Torso: nose, sternum, knee, big toe all in one line. Watch for hip hiking or twisting ☑️ Stay heel heavy on working side. Watch for knee on that side splay out. Opposite knee pulls forward. ☑️ Inhale down, exhale up. Hold on to something in front of you for support. . Xoxo, Erica

2 weeks ago

View on Instagram |

5/6

2 Considerations for Low Back Pain ⚡️
.
Do you experience low back pain? This can be super common for mamas postpartum (or just anytime!). There's a lot of extra time holding the baby, feeding, overall exhaustion, etc., and life is happening A LOT on the front side. Sometimes we may see compression on the front side and shoulders rounding forward. Exhaustion and holding lots of things all the time. Trust me - I feel you! But, when we go to do all the things in this position, the movement has to come from somewhere. And sometimes, this comes from the low back.
.
Solution?
1. Establish some great thoracic mobility to support the low back. One piece to thoracic mobility? Breathing! The more we breathe into our sides, the more we can expand mobility and room to increase our breath ➡️thoracic rotation. Breathing: more thoracic movement, stability in the core, and a better feeling lower back.
2. Mobility in the hips: Think about turning onto the hip to put something away. Example being putting away dishes or picking up toys 🐻 But, what if we don't have the movement in our hips / range to make that happen? Our bodies are smart, so without the movement available in our hip(s) we'll have to find the motion from somewhere else instead.
.
Exercise ideas:
☑️Breathing: Start opening up and creating space so the mid back can move freely
☑️Stack: Start working on your stack to get your core on board and get your whole system moving and feeling better.
☑️Hip Mobility: getting those hips moving into internal and external rotation, turning on the adductors, sitting into the hip hinge, and finding your glutes WITHOUT clenching 🍑
- Can you sit into your glutes and make the hip hinge motion happen?
.
Give this a try and let me know how it goes 👊🏼
.
xoxo,
Erica

ericafriedman_wellness

•

2 Considerations for Low Back Pain ⚡️ . Do you experience low back pain? This can be super common for mamas postpartum (or just anytime!). There's a lot of extra time holding the baby, feeding, overall exhaustion, etc., and life is happening A LOT on the front side. Sometimes we may see compression on the front side and shoulders rounding forward. Exhaustion and holding lots of things all the time. Trust me - I feel you! But, when we go to do all the things in this position, the movement has to come from somewhere. And sometimes, this comes from the low back. . Solution? 1. Establish some great thoracic mobility to support the low back. One piece to thoracic mobility? Breathing! The more we breathe into our sides, the more we can expand mobility and room to increase our breath ➡️thoracic rotation. Breathing: more thoracic movement, stability in the core, and a better feeling lower back. 2. Mobility in the hips: Think about turning onto the hip to put something away. Example being putting away dishes or picking up toys 🐻 But, what if we don't have the movement in our hips / range to make that happen? Our bodies are smart, so without the movement available in our hip(s) we'll have to find the motion from somewhere else instead. . Exercise ideas: ☑️Breathing: Start opening up and creating space so the mid back can move freely ☑️Stack: Start working on your stack to get your core on board and get your whole system moving and feeling better. ☑️Hip Mobility: getting those hips moving into internal and external rotation, turning on the adductors, sitting into the hip hinge, and finding your glutes WITHOUT clenching 🍑 - Can you sit into your glutes and make the hip hinge motion happen? . Give this a try and let me know how it goes 👊🏼 . xoxo, Erica

2 weeks ago

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6/6

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