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About
Blog
- Fitness
- Pre & Postnatal
- Food
- Fun
- Family
- Self
Services
Contact

Pre & Postnatal

Questions to Ask a Pelvic Floor Physical Therapist

December 25, 2021

Pelvic Floor Physical Therapy changed my life. After my first son was born I felt overwhelmed by how to return to fitness, keep up with my son, and heal my Diastasis Recti. Prior to getting pregnant I had never heard of Pelvic Floor Physical Therapy, nor was it recommended to me. Luckily, I self referred after things felt just a...

Pre & Postnatal

Returning to Running Strength Tests

November 10, 2021

When can I return to running after a baby? Running can be so therapeutic, freeing, and easily accessible after having a baby. But, running can be a very physically demanding form of cardio. Quite honestly, we need strength before we hit the open road. After pregnancy the pelvic floor is still recovering from delivery and being pregnant in general. With...

Pre & Postnatal

Gentle Movement for Early Postpartum

October 13, 2021

“What exercises can I do early postpartum?” I often receive this question from clients eager to return to exercise after baby. But, before we get started, let’s talk about how birth is a HUGE deal. You just grew and birthed a human – that’s amazing <3 Postpartum recovery is incredibly important, not only to support the healing process, but for...

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I’ve been a bit quiet on here, but only because I’m working hard on a big project for you 🥳
.
The BUILD postpartum program has been a work in progress for over a year. Life, doubt, being tech challenged 🤪, etc., but I’m excited to say we are getting close. This program is jam packed with awesome strength training, core progressions, technique drills, mobility, and lots of tips in a BUILD resource book.
.
All of the spooky 👻 details will be released to the Waitlist and my email list on Halloween 🎃 (bit.ly/BUILDwaitlist).
.
BUILD is the program I wish I had after my first pregnancy. We go right to work and there’s lots of strength work to focus on recovery, building strength, and tackling all things mom life 💪 You do not need to be early postpartum for this program. 2 months or 5 years - it’s a great place to start 💥
.
Can’t wait to share it with you!
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Other ways we can train together ⬇️
1️⃣ 1:1 Personal Training in San Diego or virtually
2️⃣ Customized Monthly Programming accessed through True Coach training app. Great if you’d like coach support and have equipment at home
3️⃣ Small Group: soon!
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Questions? I’d love to chat! And remember mama - I got your back 👊🏼
.
Xoxo,
Erica

ericafriedman_wellness

•

I’ve been a bit quiet on here, but only because I’m working hard on a big project for you 🥳 . The BUILD postpartum program has been a work in progress for over a year. Life, doubt, being tech challenged 🤪, etc., but I’m excited to say we are getting close. This program is jam packed with awesome strength training, core progressions, technique drills, mobility, and lots of tips in a BUILD resource book. . All of the spooky 👻 details will be released to the Waitlist and my email list on Halloween 🎃 (bit.ly/BUILDwaitlist). . BUILD is the program I wish I had after my first pregnancy. We go right to work and there’s lots of strength work to focus on recovery, building strength, and tackling all things mom life 💪 You do not need to be early postpartum for this program. 2 months or 5 years - it’s a great place to start 💥 . Can’t wait to share it with you! . Other ways we can train together ⬇️ 1️⃣ 1:1 Personal Training in San Diego or virtually 2️⃣ Customized Monthly Programming accessed through True Coach training app. Great if you’d like coach support and have equipment at home 3️⃣ Small Group: soon! . Questions? I’d love to chat! And remember mama - I got your back 👊🏼 . Xoxo, Erica

2 days ago

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1/6

Why do I talk about breathing into the back (aka your turtle shell 🐢)?
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A lot of people (not just mamas) are tight and locked down on the back side. Do you ever feel an intense knot in the upper back? OR maybe you have diastasis that just isn’t budging? Belly pooch you cannot get rid of?
.
Yesterday we talked about having a dynamic ribcage and a 360 breath. But, if one area of the rib cage can’t expand (let’s say your back), we have to find length through the path of least resistance - the belly. All the pressure has to go somewhere. This limits the tissue’s ability to heal and handle load.
.
We can do ALL the core work, but if we aren’t also expanding areas that truly need the length, effectively breathing under a brace / building strength will be really challenging. Being able to maintain some tension in the front of your abdominals while still being able to breathe to expand allows the abs to eccentrically lengthen. This will translate over to your strength training!
.
Below are some of my favorite breathing exercises for back body expansion :)
.
1️⃣Deep Squat Supported: recommend a supported variation during pregnancy or if you are experiencing any pelvic floor symptoms
2️⃣Rockback breathing (or inverted): I like rounding over a large pillow or rolled up yoga mat
3️⃣Sucker punch (a la @katie.stclair.fitness ): I do this everyday, esp on my left because of my orientation. Most likely if you have a rib flare, you may find working one side at a time is what your body needs. If your chest feels super tight and you spend a lot of time at a computer 💻 , this may feel awesome too
**Position the yoga block or ball so you can feel your lower ribs being pushed back in space.
.
Happy breathing!
.
xoxo,
Erica

ericafriedman_wellness

•

Why do I talk about breathing into the back (aka your turtle shell 🐢)? . A lot of people (not just mamas) are tight and locked down on the back side. Do you ever feel an intense knot in the upper back? OR maybe you have diastasis that just isn’t budging? Belly pooch you cannot get rid of? . Yesterday we talked about having a dynamic ribcage and a 360 breath. But, if one area of the rib cage can’t expand (let’s say your back), we have to find length through the path of least resistance - the belly. All the pressure has to go somewhere. This limits the tissue’s ability to heal and handle load. . We can do ALL the core work, but if we aren’t also expanding areas that truly need the length, effectively breathing under a brace / building strength will be really challenging. Being able to maintain some tension in the front of your abdominals while still being able to breathe to expand allows the abs to eccentrically lengthen. This will translate over to your strength training! . Below are some of my favorite breathing exercises for back body expansion :) . 1️⃣Deep Squat Supported: recommend a supported variation during pregnancy or if you are experiencing any pelvic floor symptoms 2️⃣Rockback breathing (or inverted): I like rounding over a large pillow or rolled up yoga mat 3️⃣Sucker punch (a la @katie.stclair.fitness ): I do this everyday, esp on my left because of my orientation. Most likely if you have a rib flare, you may find working one side at a time is what your body needs. If your chest feels super tight and you spend a lot of time at a computer 💻 , this may feel awesome too **Position the yoga block or ball so you can feel your lower ribs being pushed back in space. . Happy breathing! . xoxo, Erica

2 weeks ago

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2/6

Breathing is the Foundation 🫁
.
Back pain? Hip pain? A belly pooch that won’t go away?

Breathing is often a big piece of the puzzle 🧩 and important for everyone, not just postpartum mamas. Being able to take a good inhale and FULL exhale can change everything.
.
Inhalation: we have the option of expanding the ribcage 360 degrees. You may often hear people talk about infrasternal angle (ISA). But, what I want you to visually think about is that these ribs can internally and externally rotate. Meaning, they can change shape and can be very dynamic.
**When you inhale, think of opening the front door.
.
Exhale: Think of closing the front door (internally rotating the lower ribs), which is often the missing link in the core strength/stability we’re looking for. Most people need to learn to fully exhale optimally to THEN get a good inhale.
.
More to come on breathing! I’ll be sharing a full length video with my email list, so make sure you hop on that too ➡️ https://www.ericafriedmanwellness.com/.
.
Xoxo,
Erica

ericafriedman_wellness

•

Breathing is the Foundation 🫁 . Back pain? Hip pain? A belly pooch that won’t go away? Breathing is often a big piece of the puzzle 🧩 and important for everyone, not just postpartum mamas. Being able to take a good inhale and FULL exhale can change everything. . Inhalation: we have the option of expanding the ribcage 360 degrees. You may often hear people talk about infrasternal angle (ISA). But, what I want you to visually think about is that these ribs can internally and externally rotate. Meaning, they can change shape and can be very dynamic. **When you inhale, think of opening the front door. . Exhale: Think of closing the front door (internally rotating the lower ribs), which is often the missing link in the core strength/stability we’re looking for. Most people need to learn to fully exhale optimally to THEN get a good inhale. . More to come on breathing! I’ll be sharing a full length video with my email list, so make sure you hop on that too ➡️ https://www.ericafriedmanwellness.com/. . Xoxo, Erica

2 weeks ago

View on Instagram |

3/6

Level up your Glute Training Part ✌🏼
.
Yesterday I talked about ways to diversify your glute / lower body training. While hip thrusts and mini bands have a place, what else can we add?
.
Prior to lower body (especially hinging) workouts I love to focus on drills to open up the back side / breathe down into the 🍑 Why do this? We NEED our deep hip muscles to lengthen in order to unlock their full potential. When those guys aren’t gripping all the time, we can shift into our hips and access more Internal rotation too, using that length to help facilitate a good contraction.
.
1. Bear Positions against the wall
**can also throw in some hip shifting
2. Inverted breathing
3. Mid-range squats (90 degrees of hip flexion): Exhale ribs back, but stay lengthened in the booty. Inhale into the space in your (booty). Watch for tucking under.
4. Split lunge: When you get to this position it’s not about tucking the tail / booty under, but about getting the ribs back into a good position to find the stack. FREE THE TAIL! Hold the position, pulling the opposite hip forward to get extra length in the hip external rotators. Watch for hip hiking.
5. Hinge variations: soften the knees so they go over midfoot, then booty back. Go as far as you can without rounding. Exhale ribs back, sternum stays up. Tails stays up. Hold this position and take an inhale down into your body.
.
Some exercises to explore once you’ve explored these concepts.
1. Split Squat with Rotation: I find it extra helpful on the left side to add that mini rotation towards the front leg while adding that hip shift. Depending on your body you can add the rotation on the right as well.
2. SL Hinge against the wall
3. Side plank: this one from @katie.stclair.fitness blew my mind, and my butt: Set up with hips/knees at 90 degrees. Lift the hips up. Shift the top knee in front of the bottom knee on the exhale, shift it back on the inhale. Top knee stays elevated. Your side booty and obliques will feel like you’ve never felt them before! Working on my set up on this one 😎
4. Make it dynamic!
.
xoxo,
Erica

ericafriedman_wellness

•

Level up your Glute Training Part ✌🏼 . Yesterday I talked about ways to diversify your glute / lower body training. While hip thrusts and mini bands have a place, what else can we add? . Prior to lower body (especially hinging) workouts I love to focus on drills to open up the back side / breathe down into the 🍑 Why do this? We NEED our deep hip muscles to lengthen in order to unlock their full potential. When those guys aren’t gripping all the time, we can shift into our hips and access more Internal rotation too, using that length to help facilitate a good contraction. . 1. Bear Positions against the wall **can also throw in some hip shifting 2. Inverted breathing 3. Mid-range squats (90 degrees of hip flexion): Exhale ribs back, but stay lengthened in the booty. Inhale into the space in your (booty). Watch for tucking under. 4. Split lunge: When you get to this position it’s not about tucking the tail / booty under, but about getting the ribs back into a good position to find the stack. FREE THE TAIL! Hold the position, pulling the opposite hip forward to get extra length in the hip external rotators. Watch for hip hiking. 5. Hinge variations: soften the knees so they go over midfoot, then booty back. Go as far as you can without rounding. Exhale ribs back, sternum stays up. Tails stays up. Hold this position and take an inhale down into your body. . Some exercises to explore once you’ve explored these concepts. 1. Split Squat with Rotation: I find it extra helpful on the left side to add that mini rotation towards the front leg while adding that hip shift. Depending on your body you can add the rotation on the right as well. 2. SL Hinge against the wall 3. Side plank: this one from @katie.stclair.fitness blew my mind, and my butt: Set up with hips/knees at 90 degrees. Lift the hips up. Shift the top knee in front of the bottom knee on the exhale, shift it back on the inhale. Top knee stays elevated. Your side booty and obliques will feel like you’ve never felt them before! Working on my set up on this one 😎 4. Make it dynamic! . xoxo, Erica

2 weeks ago

View on Instagram |

4/6

Level up your glute training!
.
If you’ve been doing a lot of hip thrusts and banded external rotation work, this one is for you 😊 I’m not saying these movements are BAD, but adding variety with your glute training is important for an all around happy 🍑
.
With hip thrusts, the focus is often the lockout/squeeze and full extension. While there’s nothing wrong with this, if this is ALL you are doing, you’re missing out on training the full range of motion and length on the back side. It’s about balance.
.
Let’s experiment:
1️⃣ Set up in a long lever bridge again the wall. Knee slightly bent, but in a longer lever (> 90 degrees).
2️⃣ Drag heel down the wall and sense your whole 🦶 on the wall
3️⃣ Take an inhale, visualizing the air traveling DOWN to your pelvic floor. Sense where the pressure is going. Inhale through your nose, long exhale out your mouth.
.
Where did you feel the air / pressure? Did you find it challenging to breathe into your 🍑 / posterior pelvic floor (area around your rectum)? Hopefully you can see how this positions translates to a tight butt! Glutes squeezed and hips extended, making it really hard to feel and sense any air into the 🍑. Now imagine trying to hinge. That’s tough!
.
Experiment 2
.
1️⃣ Take a bear style position against a wall, knees at 90, and hands “dragging” down the wall, turning lats on.
2️⃣ Add a posterior tilt (tuck under of pelvis) and take a new breaths. Where do you feel pressure on your inhale? **you should feel pressure travel forwards to anterior (front) of pelvic floor
3️⃣ Untuck and pull down the wall: take an inhale. Envision your sits bones spreading apart. Where do you feel the pressure / air? Extra challenge: exhale and pull ribs back in space, but keep pelvis position. Pelvis stays open, but ribs come down and in (closing the front door). We are moving the pelvis without flaring out on the front side at the same time to make that happen.
.
Hopefully through these experiments you can see how small changes can really impact where you feel air/pressure, and how you can better access your 🍑 power. How do you incorporate this into a strength movement / advance? You’ll have to check back to find out!

ericafriedman_wellness

•

Level up your glute training! . If you’ve been doing a lot of hip thrusts and banded external rotation work, this one is for you 😊 I’m not saying these movements are BAD, but adding variety with your glute training is important for an all around happy 🍑 . With hip thrusts, the focus is often the lockout/squeeze and full extension. While there’s nothing wrong with this, if this is ALL you are doing, you’re missing out on training the full range of motion and length on the back side. It’s about balance. . Let’s experiment: 1️⃣ Set up in a long lever bridge again the wall. Knee slightly bent, but in a longer lever (> 90 degrees). 2️⃣ Drag heel down the wall and sense your whole 🦶 on the wall 3️⃣ Take an inhale, visualizing the air traveling DOWN to your pelvic floor. Sense where the pressure is going. Inhale through your nose, long exhale out your mouth. . Where did you feel the air / pressure? Did you find it challenging to breathe into your 🍑 / posterior pelvic floor (area around your rectum)? Hopefully you can see how this positions translates to a tight butt! Glutes squeezed and hips extended, making it really hard to feel and sense any air into the 🍑. Now imagine trying to hinge. That’s tough! . Experiment 2 . 1️⃣ Take a bear style position against a wall, knees at 90, and hands “dragging” down the wall, turning lats on. 2️⃣ Add a posterior tilt (tuck under of pelvis) and take a new breaths. Where do you feel pressure on your inhale? **you should feel pressure travel forwards to anterior (front) of pelvic floor 3️⃣ Untuck and pull down the wall: take an inhale. Envision your sits bones spreading apart. Where do you feel the pressure / air? Extra challenge: exhale and pull ribs back in space, but keep pelvis position. Pelvis stays open, but ribs come down and in (closing the front door). We are moving the pelvis without flaring out on the front side at the same time to make that happen. . Hopefully through these experiments you can see how small changes can really impact where you feel air/pressure, and how you can better access your 🍑 power. How do you incorporate this into a strength movement / advance? You’ll have to check back to find out!

2 weeks ago

View on Instagram |

5/6

Have you been told to avoid your knees traveling over your toes in a lunge? Want to feel more 🍑? Let's play!
.
Let's set up for our split squat/lunge together 😁
.
1. Get in a split stance: If you do not have full hip extension (most of us), take a narrow stance. That is going to help you tap into the glute on your front leg. Often if we set up really long/wide, we drop into an anterior tilt (ouch low back) and we will not get as much proximal hamstring and lower glute. Meaning, you won't get all the benefits of the movement!
2. Tuck under and sense your mid-foot into the ground. This is a big piece - find your stack!
3. As you descend straight down, the front knee travels over your toes. Check out that shin angle.
4. Reach and hold this position (Extra challenge): if you do have a common asymmetry (this is unique to some of us), option to add a hip shift on the left side. On the right side you can keep it neutral.
5. Drag your heel back in space: in this position envision dragging your front heel back in space / sense that foot being "super glued" to the floor.
.
For an added challenge grab a weight! Remember, pull the heel back in space on the front foot and allow the knee to travel forward 👊🏼
.
Can you feel it yet? You'll feel for quads for sure, but in this position you're going to feel MAJOR glute burn! A split squat is so versatile and has become my favorite way to train my lower body.
.
Questions? Drop them below! I have a full length demo video on my YouTube channel 🎥
.
Xoxo,
Erica

ericafriedman_wellness

•

Have you been told to avoid your knees traveling over your toes in a lunge? Want to feel more 🍑? Let's play! . Let's set up for our split squat/lunge together 😁 . 1. Get in a split stance: If you do not have full hip extension (most of us), take a narrow stance. That is going to help you tap into the glute on your front leg. Often if we set up really long/wide, we drop into an anterior tilt (ouch low back) and we will not get as much proximal hamstring and lower glute. Meaning, you won't get all the benefits of the movement! 2. Tuck under and sense your mid-foot into the ground. This is a big piece - find your stack! 3. As you descend straight down, the front knee travels over your toes. Check out that shin angle. 4. Reach and hold this position (Extra challenge): if you do have a common asymmetry (this is unique to some of us), option to add a hip shift on the left side. On the right side you can keep it neutral. 5. Drag your heel back in space: in this position envision dragging your front heel back in space / sense that foot being "super glued" to the floor. . For an added challenge grab a weight! Remember, pull the heel back in space on the front foot and allow the knee to travel forward 👊🏼 . Can you feel it yet? You'll feel for quads for sure, but in this position you're going to feel MAJOR glute burn! A split squat is so versatile and has become my favorite way to train my lower body. . Questions? Drop them below! I have a full length demo video on my YouTube channel 🎥 . Xoxo, Erica

3 weeks ago

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6/6

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