Abdominal Binders Post Cesarean Section

So much is “new and unknown” when becoming a new mom, especially for the first time. How to optimize your recovery if you have a cesarean section though should not be unclear. This post explains what an abdominal binder is and how it may help with pain control, improve mobility status, facilitate muscle recovery, and manage symptom distress post-operatively.

Back to the Basics – A Simple Exercise Program to Help Facilitate Function and Flatten the ‘Mommy Tummy’

Moms everywhere may need to take it back to the basics to reach their fitness goals. A recent article in the Journal of Women’s Health Physical Therapy outlines a specific abdominal retraining exercise program that helped postpartum women decrease the inter-recti distance below their belly button. In decreasing the gap, they are demonstrating better pressure management and mastering of activating the abdominal muscles efficiently so they can be strengthened effectively. This will avoid putting outward pressure on the abdominal wall which inevitably prevents losing the mommy tummy. A little bit of patience and a lot of committed mindfulness for technique can go a longs way.

Cardio exercise equipment

Aerobic Exercise During Pregnancy: Its Relationship with Childhood Obesity

Optimal health starts at a very early age. In fact, it begins prenatally, or in the mother’s womb. Maternal exercise has been proven to be one component to promoting a healthy start for your baby. Specifically, aerobic exercise has a positive impact on an infant’s nervous system development of motor skills at one month of age.

Mom playing on floor with baby

Tummy Time for Mom and Baby

Most are familiar with the recommendation, “back to sleep, tummy to play”. The time your baby spends on his or her tummy is essential for developing the muscles of his or her neck, back, and shoulders in order to meet important motor milestones. What can you do to help your baby succeed at enjoying playtime on his or her tummy while giving yourself some much needed self-care at the same time? This blog covers ways for you to strengthen your own muscles while encouraging your baby to do so too during tummy time together.

Criteria for Return to Running Postpartum — It’s Not Just a Matter of Time

By meeting the guidelines outlined in this post, you are more like to be successful at achieving a safe and effective return to physical activity in the postpartum period. There’s nothing magical about being 6 weeks postpartum. Specific test and measures and signs and symptoms should carry the majority of the weight when considering when to return to running after pregnancy.

The Big Three Ways to use a Foam Roller to Improve Your Posture

Are you a new mama and experiencing neck or upper back pain? The long hours you spend feeding your baby can inevitably lead to forward head and rounded shoulder posture if you aren’t mindful of your posture during this life-sustaining duty you do multiple times a day. Read on to learn three easy ways to use a simple foam roller to help keep you moving better so you can mom better…without lingering neck or shoulder blade pain!

A Better Way to Breathe & The Right Way to Kegel

What is the right way to do a kegel? How many should I do? My doctor told me to just “squeeze down there”? What does that even mean? This post explores how using a specific breathing pattern can help you better activate your pelvic floor muscles in order to more effectively do the traditional kegel exercise.

Welcome!

The “why” behind the beginnings of the Move Better Mom Better blog. Inspired by my husband and two kids, my vision is to grow a community where we can lift each other up as mothers. Moving (by way of physical activity) has allowed me to feel better about myself and ultimately mom better.

Travel Tips + Four Important Stretches to do at the Airport

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Want to know some of the best mom hacks to traveling with kids through an airport? In today’s post, we’ll discuss tips to help your next airplane ride and public transportation experience with children go more smoothly. It’s quite possible you may feel exhausted just getting through security and to your gait while handling luggage and children, and if chasing kids around the airport while you wait to board the plane isn’t enough exercise in itself, read further. This post also teaches you four simple ways to keep your body moving and feeling well while at the airport to prevent that post-travel stiffness and soreness we all dread.

Managing Pressure to Prevent Prolapse

Currently pregnant, a new mom, or a seasoned mother, this information is for you. Whether you have delivered vaginally or by cesarean section, you are at a greater risk for developing a pelvic organ prolapse. Decrease that risk by learning how to manage your pressure. This post explains how simple breathing strategies can decrease lessen your chance of developing and/or progressing a pelvic organ prolapse.

Foam Rolling

The Big Three Ways to use a Foam Roller to Improve Your Posture