Postpartum Core Recovery & "Mom Bum"

Postpartum Core Recovery & The Glutes
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Did anyone else have a baby and notice, not only is your tummy pooching or straight squishy, but your butt fell off, never to be seen or heard from again? #mombum⁣
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The first step to post partum core retraining is to release non-optimal postural strategies. ⁣"Mom bum" is a postural strategy we develop during:⁣
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• Pregnancy - The breasts and belly become heavy and large and to compensate we clench the bum, tuck the tailbone and round through the shoulders.⁣
• Postpartum - We are now slumped over a baby all day and night feeding, and carrying them around, but because our core is weak and we are #tiredaf we squeeze the glutes and shift our weight forward to balance their weight.⁣
• AND - if you had a vaginal birth, are experiencing any incontinence, or had any trauma in the nether regions, you likely clench the bum unconsciously 🙋🏼‍♀️ throughout the day as protection.⁣

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Here's the thing: a Tight Muscle is a Weak Muscle. ⁣
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Before you can restore the core you must restore your posture and release the glutes!
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Are you a glute clencher?⁣

• Stand beside a mirror, close your eyes and settle into your normal posture (without correcting).
  
• Check the mirror. Is there a wrinkle in your pants under your cheeks?
  
• Is your bum flat?
  
• Shoulders rounded forward?
  
• Knees over feet/toes?
  
• Back lining up behind bum?⁣

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Yes to any of above:⁣
It may be helpful to employ some trigger point glute release with a soft massage ball, or tennis ball (pic 2). Add in some nice chest openers at the end of each night and before any exercise. ⁣
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Remind yourself throughout the day to sit back into your heels. "Blossom" and relax that bum and breathe!⁣
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An invite for mamas looking for online core recovery while the wee one naps - join my waitlist today for January classes. Class will be with other sleepy mamas 3 days a week, where will gain back core strength, continence, confidence and our bums. 30-40mins classes $60 for the month. Pm me or click the link in my bio and join the list!