Category: Postpartum

Working Out at Home (With Your Kids)

Working Out at Home (With Your Kids)

Posted on by Monica

There are so many amazing benefits to exercise. Increased energy, improved mood, increased life expectancy, stronger muscles, improved circulation, and one of my personal favorites…exercise burns calories so you can indulge in some sweet treats or beverages with less guilt. Sweet!

But it can be hard to find time to get outside for a run or to make it to the gym when you have kids. Also, these days many gyms are requiring you to wear a mask while working out (that sounds tough) or have limited capacity.

So when Adidas asked me to write about how I fit in exercise with my kids at home I agreed to share my go-to, at home, full body, no equipment routine. I was not paid for the article nor am I a spokesperson for the company. There are many pros to working out at home and you can achieve all the wonderful aforementioned health benefits without stepping foot out your front door.

Benefits of At-Home Workouts:

Working out at home

Time effective

Working out at home is incredibly time effective. This is the number one reason I workout at home. No time is wasted getting in the car and driving to the gym. I usually don’t even change what I am wearing. That’s the beauty of wearing cute athleisure attire. You just need to slap on a sports bra and get right to it. And as soon as you’re done you can move onto the laundry, or dishes, change a diaper, or do one of the other 10 million things on that day’s to-do list. 

Free

Doing exercises within the comfort of your own home is totally and completely free. With the exception of possibly having to pay for a few equipment essentials there is nothing else you need to spend money on.

Clean

Sure, when you work out at home there are likely millions of toys scattered about on the floor. But, you do not have to worry about germs or sweat from a stranger on your equipment. 

Are at home workouts effective?

Yes, at home workouts are very effective. There are so many different types of workouts you can do at home including strength, yoga, cardio, and HIIT workouts.

And you can switch up the type of exercise so that you achieve even more of a benefit by burning more calories and working different muscle groups.

Also, when you workout at home you are more likely to squeeze in a few minutes of exercise when you might otherwise skip it. So fitting in a quick little strength or cardio circuit while your kids play around on the floor is better than just not exercising at all.

 

Why I like working out with my kids Working out with kids

Don’t get me wrong, if I am able to get an hour to myself to exercise I LOVE that time. But on the days I’m not able to get away I enjoy working out with my kids. It’s fun to interact with them and be silly while also getting my heart pumping or my muscles burning.

Plus, I believe that having my children see me exercise is good for instilling healthy behaviors and starting a fun relationship with exercise. My son has learned that jumping around or doing downward dog is really fun. He loves joining in and doing his own little toddler version of squats, upward dog, and burpees. And if you’ve never seen a tiny tot do yoga you’re missing out.

My At-Home, No Equipment, Full-Body Workout Routine:

Try my go-to total body workout below. Aim to complete 3 sets but if you can only fit in a set or two that is great! Just do what you can mama. 

 

  1. Alternating jump squats and jump lunges –Perform 30 reps total
  2. Extended plank toe taps –Perform 10 each leg.
  3. Extended plank hip extensions –Perform 10 each leg.
  4. Skaters –Perform 30 total
  5. Forward step ups with step back lunges on stairs –Perform 10 each leg
  6. Burpees -Perform 10 total
  7. Lateral step ups with kick outs on stairs -Perform 10 each leg
  8. Reverse bridge tricep press up with toe tap -Perform 10 each leg
  9. Modified side plank crunches  -Perform 10 each leg

Repeat this circuit 3 times. Feel free to change the laundry, feed your toddler a snack, or let the dog out in-between sets. 

More ways to work out at home:Working out with your baby

There are many other great ways to fit in exercise at home including:

  • Going for a walk or run with your kids
  • Doing a YouTube video
  • Finding an Instagram routine
  • Using at home equipment (treadmill, bike, elliptical, etc)
  • Dancing with your kids
  • Doing some yoga stretches before bed

For more at home exercise routines you can do with your kids be sure to check out @movinglikeamother on Instagram. Below are some of my favorite athleisure pieces from Adidas that allow you to go from mom life,  to workout, and back again with ease, comfort, and style.

–Monica

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What causes pelvic pain

What causes pelvic pain

Posted on by Monica

Pelvic pain is a common occurrence in women, especially women who are or have been pregnant. But it’s not only pregnant women that suffer from this pelvic discomfort. It can also occur in women who haven’t had children and even men. But what causes pelvic pain? Pain felt in the pelvis region is multi-factoral and there are several reasons you may be experiencing discomfort in this area. Lets chat about the who, what, why and when of pelvic pain.

What does pelvic pain feel like:pelvic pain

We usually categorize pain as pelvic pain when it is felt below the belly button and between the hips. Common areas of pain include near the groin, around the low back/ buttocks region, near the pubic bone, and even felt as pain or pressure in our nether regions. Pelvic pain can be felt as a dull ache, pressure, pulling, or sharp sudden pain.

When does pelvic pain occur:why does pelvic pain occur

Pelvic pain in women most often occurs during pregnancy. To think we can lug around a bowling ball for 9 months and it not effect our pelvis is wishful thinking. But women can have pain in their pelvis after pregnancy, even several years later. Pelvic pain occurs when there is extra stress, a misalignment, or some type of muscle imbalance in our pelvic girdle often during or after pregnancy. But it can also occur in non pregnancy related ways from everyday activities that put your pelvis in poor alignment. For example, when men sit on their wallet in their back pocket it can throw their pelvis out of alignment. Surprise, men can have pelvic pain too.

Why does pelvic pain occur

Ah, the million dollar question. Why does pelvic pain occur? There are several causes for pelvic pain related to musculoskeletal imbalances or a misalignment of the pelvis. However, there can also be other medical causes for pain felt around the pelvis and if you have pelvic pain that doesn’t go away you should always consult your doctor. But lets chat about the common muscle and alignment reasons.

Pelvic pain explained:why pelvic pain occurs

Lets have a quick anatomy lesson. The pelvis is composed of two main bones, which you can think of as the “hip bones”. You have a one on the left and one on the right that are joined by the sacrum in the back and joined by your pubic symphysis in the front. Our pelvis is often referred to as the SI joint, or sacroiliac joint. A typical, healthy, pain free pelvis has symmetrical alignment where the two bones line up nicely and each rotate the appropriate amount as you bend over, flex your hip, or generally move about in life. However, sometimes the pelvis can become misaligned where one bone is rotated too far forward or backwards, or one is up too high. This is going to cause pain and pulling of the tissues, muscles, and ligaments that surround your pelvis.

Pregnancy and Pelvic Pain pregnancy and pelvic pain

Pregnancy is also a big contributor to pelvic pain. During pregnancy the hormone relaxin allows your ligaments and muscles to become more lax to allow room for the baby to grow. And as the baby grows it places extra stress and pressure on your pelvis and pelvic floor muscles. All of this together places your pelvis at increased risk for becoming misaligned.

Another cause of pelvic discomfort in pregnancy is pubic symphysis pain. Your two pelvic bones meet together in the middle and form a joint known as the pubic symphysis. It is located right in front of your bladder. I could write a whole additional blog post about pubic symphysis pain but just know that it can become very unstable, irritated, and contribute to pelvic pain during pregnancy.

Pelvic pain can also be related to problems with the muscles of your pelvic floor. Frequently after having a baby our pelvic floor muscles are too tight or too weak. If you feel you are having problems with your pelvic floor you should consult with your doctor and consider a referral for women’s health physical therapy for a complete assessment.

Pelvic pain vs. hip pain vs. back pain

An important fact to remember is the body is a chain. When one body part (or link) is not working properly another link up or down the chain will be effected. And our pelvis is part of our core which is the base of our body. Consequently, pelvic pain or misalignment can also cause pain in our hips and in our lower backs.

Treatment to help pelvic pain

Exercise:

Exercise for pelvic pain

Musculoskeletal imbalances, aka when the muscles surrounding a body part are not working in a balanced manner, is a common contributor to pelvic pain. Tightness of the hip adductors, tightness or weakness of the pelvic floor, weakness of the pelvic stabilizers, and core weakness are usually some of our first suspects when someone has pelvic pain. This can be rectified with strengthening and pelvic stabilization. Check out some quick and easy pelvic stabilization exercises here and basic core stabilization exercises here. Sometime a special muscle energy technique can be used to help “reset” our pelvis. Stay tuned for my next post this week that is all about exercises to help pelvic pain.

SI Belt:

As previously mentioned our pelvis is also referred to as our SI joint. And a very helpful product to provide external stability to our pelvis is an SI belt. An SI belt is useful when the muscles surrounding the pelvis are not yet strong enough and you are experiencing pelvic or back pain due to joint instability. They offer SI belts for both pregnant and non-pregnant people. I wore an SI belt for several weeks while I was pregnant with my son and it provided stability to allow a muscle strain in my lower back to heal.

Position or Activity Modification:

Sometimes pelvic pain is a result of an activity or position we are putting ourselves in everyday. For example activities that require you to stand on one leg (putting on pants, shoes, climbing into bed, etc) can increase your pelvic pain during pregnancy. Instead, try sitting down to put your pants on and off to reduce the stress place on your pelvis. 

wallet causing pelvic pain

As I previously mentioned, men often sit on their wallets which places their pelvis in a asymmetrical position. This will lead to tightness and pain in either their pelvis or low backs. Take note of where and how you are sitting and ensure that you are sitting with good symmetrical alignment in the car, on the couch, or in your desk chair.

So what’s next?

There are many possible contributors to musculoskeletal related pelvic pain. Pregnancy, muscle imbalances, and improper positioning are leading causes of pain. Later this week I will post some quick easy exercises to help “reset” your pelvis as well as stretches to aid in prevention of asymmetrical pulling. So be sure to come back and check it out.

-Monica

 

Motherhood & low back pain

Motherhood & low back pain

Posted on by Monica

Low back pain. Good ol’ LBP. Probably one of the most common complaints I see in both the clinical setting and in my personal life. It is estimated that 80% of people have low back pain at some point in their lives. Yikes! And I don’t know any formal statistics on this, but based on personal experience I would guess that even a higher percentage of mothers experience some form or intensity of low back pain in motherhood. What with the enormous (no pun intended) body changes pregnancy brings and the everyday wear and tear of motherhood, I bet most mamas have (or will) experience low back pain. There are numerous causes for low back pain before or during motherhood. But luckily, there are several easy everyday stretches you can do to ease the symptoms when that dirty devil LBP shows up. 

Common causes of low back pain

Repetitive motions

It is often repetitive low load, long duration activities that bring pain upon the muscles of our body. And the constant and repeated use of our low back muscles when lifting, carrying, and reaching for our children are prime examples of repetitive motions that can cause low back pain. Not to mention the cooking, sweeping, desk sitting, vacuuming, toilet scrubbing, lawn mowing, grocery carrying, gardening activities that also wreck havoc on our low backs

Acute injury

Sometimes back pain arises from a sudden wrong movement or other type of mechanical issue. This is what is commonly thought of as a sprain, strain, or “muscle pull”. Sudden muscle strains can come from car accidents, falls, or may come from performing an exercise or activity in an improper or “unfamiliar” way causing your low back muscles to spasm. This spasm commonly feels like a cramping, tightness, or a pulling sensation with lingering pain with activity. If you suffered an acute low back injury that does not subside with time, rest, ice, or simple stretches you should consult with your doctor about other treatment options, such as a physical therapy evaluation.  

A sudden change in your body weight, strength, or laxity of your ligaments (i.e. pregnancy)

A sudden weight gain (as in what happens during pregnancy) can place added stress on your joints and ligaments as your body does not have sufficient time to acclimate to the quick additional pounds. Your body needs sufficient muscle strength to hold itself up and the more weight there is the more muscle strength you need. Additionally, when you are pregnant your body releases a hormone called relaxin which allows the body to grow and expand to make room for the baby. However, as your ligaments become more lax there is less stability surrounding your core and pelvis placing you at increased risk for low back pain. 

Musculoskeletal imbalances

Muscle imbalances?…what does this mean? This means one part of your body is too tight, while the opposing side is too loose; or one muscle group is doing too much work while the opposing (but complimentary)  muscle group is not doing enough. Think of your body as a teeter-totter and all the muscles need to work in good balance for your body to function properly. Common causes of muscle imbalance related to low back pain include tight hamstrings, weak core muscles, weak glutes, and tight hip flexors.  

Treatment

As promised there are several easy stretches you can do at home to ease the symptoms of low back pain. These can be done with no equipment (mostly…see photo of me using my son’s toy slide) and can easily be worked into your busy day. So whether it’s done laying in bed in the early morning or laying on your living room floor while catching up on the Bachelor, try out some of these low back stretches to ease your LBP. 

6 Easy at home stretches to ease low back pain: 

1. Single Knee To Chest

Gentle pull one knee up towards your chest using your arms. Hold for 30 seconds and repeat on the other leg. You should feel a pull or stretch in low back and into buttocks. Perform 2 sets. 

2. Double Knee to Chest

Gentle pull both knees up towards your chest using your arms. Hold for 30 seconds and breath letting your low back relax into the mat. You should feel a stretch in low back and into buttocks. Perform 2 sets

3. Low Trunk Rotations

Gently let your knee rock to the side while your shoulders remain flat on the mat. You should feel a stretch along your low back and into the side of the hip.  Hold for 15 seconds and then repeat to the other side. Repeat 3 sets to each side.

 

4. Cat/Cow

Begin on hands and knees.  Slowly let your stomach fall and your back arch downwards. Lift your head and neck upwards. Hold 5 seconds and then slowly arch your back upwards (like a scared Halloween cat) Tuck your head and neck and lengthen your spine. Hold for 5 seconds and then then return initial position. Repeat for 10 repetitions

5. Lateral trunk stretch


Standing straight reach one arm up and overhead and to the side. You should feel a stretch along the side of your body and into your lower back. Hold 15-30 seconds and repeat on other side. Perform 2 sets.

6. Hamstring Stretch

Standing with both your hips facing forward lift one leg up onto a slight raised surface (a step, stool, chair, or kiddie slide). Keeping both legs straight gentle reach forward as though trying to touch your toe. You should feel a stretch down the back of your leg. Hold for 30 seconds and then repeat on the opposite leg. Perform 2 sets. 

 

 

Again, you should always consult with your doctor if you are experiencing intense or persistent back pain or back pain in pregnancy. But for the common, everyday back pain motherhood can bring these stretches can provide some much needed relief. Enjoy and happy stretching!

-Monica 

Moms with Back Pain

 

5 Things No One Tells You About Postpartum Running

5 Things No One Tells You About Postpartum Running

Posted on by Monica

Yay! So you had your baby and you’re ready to get back on that horse and hit the pavement. Way to go mama! But before you lace up your kicks there are few things you should know about postpartum running.

Firstly, I recommend starting a gradual return to running after baby beginning with a walking program. But once you start actually running you may encounter some unexpected….we will call them “experiences“. Below are 5 things you may experience that you might not have expected once you begin to run postpartum.

1. Your boobs will hurt

Chances are that after giving birth to your baby your boobs will be the largest they have ever been. They usually are quite big right after your baby is born and then gradually decrease in size as your milk supply regulates.  However, they are usually still much larger postpartum if you are nursing your baby. This can lead to added pain when you start to run. Wearing a very

2. You might pee a little 

Your pelvic floor muscles may be extra weak or abnormally tight after having your baby and running places extra stress on the pelvic floor. If you are having issues with incontinence during postpartum running I recommend speaking with your health care provider about a referral to a women’s health therapist. They can work wonders!  Performing pelvic floor exercises can help with incontinence during running. To learn more about the pelvic floor check out my post

Is It Normal to Pee When You Sneeze

or

The “Pop Can” Core

3. Your hips and back might hurt

Core, pelvis, and hip weakness is very common postpartum. Additionally, the hormone relaxin that helps loosen your ligaments and  joints in order to prepare your body for childbirth may still be prevalent in your body, especially if you are breastfeeding. Relaxin can remain in your body up to 12 months postpartum.  I found that strengthen my hip and core muscles. Added bonus that I could pull those suckers up over my mommy pooch.

Great Exercises to Help Strengthen Your Core and Pelvis:

4. You are going to go slower

You likely lost some degree of your fitness during pregnancy. Between muscle weakness and decreased cardiovascular endurance you should not expect to bounce back to your pre-pregnancy running pace or distance. Expect to start gradually and go slow. With continued training you can reasonably expect to gradually work up to your pre baby fitness level. It just takes time. 

Running after having a baby

5. You might not want to leave your baby

When the time comes you may find it hard to leave your baby due to mom guilt or other reasons. My advice to you is just do it. Get out of the house and go for that walk or run.  Dad or Grandma or whoever will be fine alone with the baby while you enjoy some mommy time. Just 20 minutes of exercise is not only good for your physical health but it can do wonders for your mood and emotional health. I strongly believe that you need to take care of you in order to best take care of your baby.

All of these experiences will get better with time or with taking the appropriate actions (i.e. strengthening your core and pelvis) so don’t get discouraged. You got this.

Running Postpartum

-Monica