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Mess In Progress Blog
Expand your knowledge on all the things fitness, nutrition, prenatal fitness, and postpartum fitness!
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July 5, 2024
The SI joints, for sacroiliac joints, is located between the ilium (or hip bone) and the sacrum, or right above your butt and below your low back. They are responsible for helping transfer energy between the lower and upper body. During pregnancy, changes in gait, posture, and hormones within the body can make it more likely to develop irritation and pain in your SI Joint, leading to discomfort in your low back, hips, or legs. Let’s go into specifics within gait that cause this!
June 30, 2024
When mamas become pregnant, the influx of anatomical, structural, and hormonal changes can impact the function of her core and pelvic floor, so it’s so important to learn how to turn on the different parts of our core that are important while growing a baby as well as postpartum, starting with our deep core system: our transverse abdominals (abs that are right where your seatbelt go across), internal obliques, pelvic floor, diaphragm, and multifidus. By learning how to turn on each part of our core, they are able to support the midline and pelvic floor, while also utilizing it to initiate movement and manage pressure properly and stabilize their spine, preventing low back pain and pelvic girdle pain
June 15, 2024
Because running is a very dynamic & high impact activity, the pelvic floor absorbs AND creates force, which is why going too hard too soon can create a lot of tension on your pelvic floor & overall recovery from giving birth. In addition, your gait can change during and after pregnancy, which can affect where tension is being overly absorbed as well. Making sure you take the time to rehab & reconnect your deep core & pelvic floor and gradually increase intensity to running is key to avoid injury.
May 14, 2024
Diastasis Recti is a natural phenomenon that happens during pregnancy and after giving birth. It occurs when your abdominal muscles need to stretch to accommodate your growing baby. The Linea Alba, which is the connective tissue line in your abdominal wall, expands, causing the muscles to separate from the center. It’s important to note that your abdominal muscles do not tear, split, or cease functioning, contrary to common misunderstandings.
April 25, 2024
Whether you just gave birth, just had been cleared at the doctor at your 6 week appointment, or have just not had the knowledge or motivation to workout after having the baby, starting with rebuilding your core and pelvic floor strength is KEY. Rebuilding connection with low core and pelvic floor after trauma is VITAL in order to fully heal and recover. Although your mind may be ready to GO, your body is not yet ready and it’s important to take your time with these rehab movements This phase is not a time for long duration or high frequency workouts, but rather general movement patterns.
April 14, 2024
Are you eager to achieve your first bodyweight pull-up but feel unsure where to begin? Perhaps the thought of conquering this goal seems daunting, leaving you discouraged. Fear not! Follow these straightforward steps, and together, let’s pave the way for you to accomplish your first pull-up in as little as one month!
March 20, 2024
When it comes to knowing where to begin if it’s while growing a baby or postpartum, diapgragmatic breathing is a MUST. Diaphragmatic breathing is the relationship between the diaphragm and your pelvic floor, where they work together to adjust pressure within the abdominal cavity. It’s also a way we manage pressure in our abdominal cavities.
March 6, 2024
Introducing one of the powerhouses behind your upper body strength – the lattissimus dorsi, also known as your lats. These V-shaped muscles connect your arms to the vertebral column, playing a pivotal role in protecting and stabilizing your spine. Beyond their structural significance, the lats contribute to the strength and mobility of your shoulders and back.
January 22, 2024:
Have you ever wondered WHY you are performing different exercises for the same muscle group? For example, I DREAD Bulgarian split squats, but don’t mind and actually like leg extensions. They both work my quads, so why do I need to do both?
Febraury 3, 2024
If you’ve recently had a baby, between the craziness newborn life requires: feeding, cleaning, burping, holding, sleepless nights, all the things, you probably took a look in the mirror and thought, “where the heck did my booty go?”. Well, there is a reason behind why your booty has seemed to ‘disappear’ postpartum, and here’s why: