The snow and cold weather are coming on the heels of Labor Day - https://mailchi.mp/952c667ea99f/welcome-to-holistic-pts-first-newsletter-5493598
Greetings, from the end of summer... - https://mailchi.mp/aef7f86eee0f/welcome-to-holistic-pts-first-newsletter-5489550
Holistic Physical Therapy updated their website address.
I don't know about you, but I'm tired of smelling clorox and heavy disinfectants all day. While I still do a deep cleaning with these heavy hitters, I love to use essential oils to freshen my home. I really love the air freshener recipe with dissolved baking soda, distilled water and your favorite essential oils. So fresh smelling!
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Here’s the Homemade Air Freshener Recipe You’ve Been Waiting For
For a limited time, I'm offering expecting mommies $100 off this must-have course: Self-Care Survival Guide for Expecting Mommies. You'll receive all the info needed to be as healthy as possible in body, mind, and spirit. As a Pelvic Floor Specialist, I know what expecting moms need to succeed, and I want to help! For more info, visit https://jennlane.teachable.com/p/self-care-survival-guide-for-expecting-mommies. *Offer expires July 31.*
Wednesdays are the perfect time to break and reset. Join me from 1 to 1:45 PM tomorrow and every Wednesday for an all-levels Pilates class! Optional equipment: hand weights, a yoga mat, and a chair. Sign up here: https://lane-health-pilates.huddlebug.us/.
Every postpartum woman wonders how to get rid of the pooch, right? Well, it may not be just baby weight- it could be Diastasis Recti- a condition causing chronic bulge and back pain if not healed properly. I’m Jenn, a pelvic floor physical therapist, showing you how to check for and heal Diastasis Recti (DR).
Want 3 simple exercises for healing DR? You don’t need to pay for an office visit with a physical therapist, you can do them in the comfort of your home. Get them here: https://bit.ly/32BFRaN
When is it too late to recover from childbirth? Never! As a pelvic floor PT, I see women of all ages and stages of life. And the underlying theme with all of them?
The desire to feel better and for their bodies to function better.🙌
In this week’s video I talk about some simple tips and tricks to have a healthy pelvic floor.❤️
But here’s the recap:
🔹Even if you pee a lot, more than once every 2 hours, increase your water intake. Your bladder will thank you! You should shoot for ½ your body weight in ounces. Example: if you weight 140 lbs, drink 70 oz/day.💦
🔹Avoid bearing down to have a bowel movement. You should have a bowel movement every 1-3 days that you are able to pass without pushing. Drinking water, eating high fiber foods and creating a routine around toileting can all facilitate this.🥬
🔹Pain with sex? While there are a lot of reasons why this might be happening, a very common one is dryness. Try a water-based lubricant to see if this gives you relief from pain.
🔹Leaking urine when you cough, sneeze or laugh real hard? This is called stress incontinence and is usually caused by weakness or excessive tightness in the pelvic floor muscles. Click this link to learn how to do a kegel properly! bit.ly/3pEVN5t
🔹If you are struggling with back or hip pain that flares up every time you try to start a new exercise routine, your focus should be on improving your core and hip strength. Start with the basics and progress only if you can exercise in a pain-free manner.
If you continue to struggle with incontinence, constipation or pain or you suspect you have an organ prolapse, seek professional help from a pelvic floor specialist.
Drop an emoji here if you struggle with any of these issues and want to feel better!
How do I describe a mom? Beautiful💗 Strong 💪 Capable🙏⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But do you ever hear moms (or yourself) say...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🚫"I can't do jumping jacks anymore without leaking urine"⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚫"I can't wear that shirt because I have a mommy pooch"⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚫"I can't run because it hurts my hips"⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚫"I can't lift weights because it hurts my back"⠀⠀⠀⠀⠀⠀⠀⠀⠀
🚫"I can't do that because I have no time for myself"⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Well, I'm here to tell you that you are capable and you can do whatever you want.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It's a matter of...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💠Making time for yourself.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💠Taking care of your pelvic floor and your core muscles so they can support you while doing what you love to do.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💠Seeking out help from a pelvic floor specialist if you need guidance on what to do.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You got this mama! And if you need some help, click this link to receive weekly pelvic health tips. https://bit.ly/37XuE75💗⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In health,⠀⠀⠀⠀⠀⠀⠀⠀⠀
Jenn Lane, PT
Ugh. The postpartum pooch. Every woman wonders how to get rid of it! But it may not be just baby weight. It may be a medical condition called Diastasis Recti and it requires more than diet and crunches to make it go away.
Download your copy: https://bit.ly/38dHaPV
MAILCHI.MP
Guide to Diastasis Recti
It can be REALLY challenging to continue with your normal exercise routine as your pregnancy progresses. What you once were able to do is now causing pain in your hips, back, stomach or pelvis.
So how do you stay active and strong during pregnancy?
In this week’s live lesson, I’ll demonstrate 4 exercises for you to try during your pregnancy. They promote strength in your hips and core and will help support your body as you get closer to childbirth.
--Squats: working the large muscle groups in your legs will help support your pelvis and core during and after pregnancy. The focus is on your quads and glutes. Pro tip: focus on squeezing your butt as you stand up from the squat and keep your…
This is the million dollar question!
And there is a simple answer...
You can do anything that feels good AND does not cause pain. I know women who were running 30+ miles per week up until their due date, or who continued to participate in Crossfit.🏃♀️
But if you are like me, that all was too much for my body. I opted for swimming, walking and hiking. It made me feel strong and healthy and it did not cause any back or pelvic pain. Most times, swimming tended to relieve a lot of the aches and pains I was struggling with!💪
Many times, you can continue what you love doing with some modifications... less weight, fewer reps, slower pace. A heart rate monitor can help you stay in a safe range for you and baby, a belly band can add a little additional support to your core.
You got this! You are strong and your intuition will lead you to make good choices for yourself and for your baby.💗
Want more tips like this? Sign up for "Weekly Pelvic Health Tips" right here 👉 https://bit.ly/37XuE75
In health,
Jenn Lane, PT
