Rebound Sports & Physical Therapy

3 tips to prevent lightning crotch! ⚡️

A common and symptom I see in the clinic is SPD, Symphysis P***s Dysfucntion, aka Lightning Crotch.

Did you know that Physical Therapy can decrease SPD pain?

It makes me so sad when I hear moms say “There’s nothing that can be done for my pelvic pain!”

I firsthand experienced the difference that PT can make on SPD. During my first pregnancy I developed SPD at week 13 after running a Half marathon and I wasn’t even showing yet! 😭
It bothered me quite severely the rest of the pregnancy and it was very miserable to be honest.

But with my second pregnancy I practiced all of the things that I had learned in Women’s Health PT continuing education and in my clinical practice. I was able to prevent SPD up until 3rd trimester and manage my pain of SPD at that point so it was less than a quarter of what it had been with my 1st pregnancy! 👏

Most moms think that SPD is only for during pregnancy but in reality it can take some moms months or years to heal post-kid.

The goal of this video is to help you prevent SPD pain in pregnancy and to help get rid of it in postpartum.

👂Listen for the ways you can help prevent:

1️⃣Use SI belt (my preferred is the serola belt- I’ll link to it in my stories)

2️⃣Try to avoid Single leg activities (step ups, lunges, stairs, in/out car or bed, getting pants on standing up, etc)

3️⃣Sleep with pillow in between knees in sidelying

👉Raise your hand if you have had p***c symphysis pain! 🙋‍♀️
Share your experience below ⬇️

👉Share with an expectant mama to help her stay pain-free 😊

👉Check out the link in my bio for access to our postpartum programs

Mamas, do you have sciatica?

Back pain?

SI joint pain? 😫

Here’s a quick exercise to help with all of the above! ⬆️

You DO NOT have to just suffer through the pain...there are so many ways that Physical Therapy & a Rehab Program can help with these injuries!

One of the many ways is to reposition your loosey-goosey postpartum pelvis.🤰🏼

Watch to learn a simple way you can do that on your own. 👀

❓Are you sick of the pain &/or sciatica and you are ready for a long-term solution?

▶️Try our Strong Core Mama Rehab Program!

Next session starts Jan. 1 & runs through March 31st (link in bio)

OR

Find a Women’s Health PT near you! (And if you’re in Northern Colorado then come see me at )

➡️Share with a friend who is also struggling with those mama back pains!

Happy to our Strong Core Mama Community!

We are giving 10% off both our Strong Core Mama (postpartum core & pelvic floor rehab program) and Strong Running Mama (return to running program for moms)

Both programs run virtually with unlimited access from Jan-March 2022. They are easy to access for busy moms like you all.

Make sure you buy before the sale ends on Cyber Monday! (Nov. 29th)

➡️Click link in bio now to signup with the discount BF10

➡️Send to a mama friend who you want to do program with!

Our hip flexors can cause MAJOR problems when they are too tight‼️

Hip flexors can pull your pelvis into an anterior tilt which is where the pelvis tends to be situated during pregnancy & also in postpartum (unless purposefully addressed through exercises...check out our Strong Core Mama Program to address this.*)

Tight hip flexors not only lead to an anterior pelvic tilt but also pull the back into hyperextension and causes compression of the spine.

This can lead to a lot of postpartum back pain that I see frequently in the PT clinic.

Try this stretch to help release your hip flexors (specifically the psoas & iliacus) in a safe way during postpartum and listen closely to the audio for proper cues on form!

⏺Focus on maintaining a posterior pelvic tilt (tucking your bottom in) while gliding forward

⏺Remember your breathing in order to get inhibition of the hip flexors- Inhale through nose, exhale through mouth.

*If you’re having back &/or hip pain in postpartum then check out our Strong Core Mama Program! (link in bio)

Thanks for this great exercise!

Any other mamas out there running with a stroller? 🙋‍♀️
I run about 1/3 of my weekly miles pushing a stroller and let me tell you as a PT & a mama- FORM MATTERS!

The 2 most common mistakes I see moms make stroller running are:

1: Moms typically run in an overly upright position with a rib flare (and anterior pelvic rotation). We don’t want to allow your pelvis to lead in front of your rib cage because then you will tend to overarch your low back.

Instead, we want to have your rib cage stacked over your pelvis. We need a slight forward lean because this will help you keep your abdominals engaged and get your pelvic floor underneath you while you run. Not only will this decrease impact loads on your pelvic floor but it will also help you to fully engage your core and glutes in your running stride.

2: Moms frequently get stuck in a pattern where they consistently only push with 1 arm on the stroller & they aren’t switching arms OR they get stuck pushing with both hands on the stroller at all times & they aren’t getting any trunk rotation at all.

Instead, alternate which arm is controlling the stroller every ~10 arm swings because we want to be symmetrical and always maintain trunk rotation. On uphills or big turns push with both hands (safety first!) but on flats and downhills then alternate which arm/trunk is rotating.

➡️If you missed our video on tips for running post-kid/s then go back and watch because this one builds directly off that! 🏃‍♀️

➡️Tag or share with a stroller running friend! 👩‍🍼

Our running form frequently changes a LOT post-kids! 👎

If we have bad running posture then that increases our risk of injury and none of us want that when we are already so ready to be back to running again post-kiddo/s! 🏃‍♀️

Here are 2 tips to improve your running form:

☝️Make sure your rib cage is stacked over your pelvis! It is very easy in mom life to flare your rib cage forward and get stuck in a forward pelvis position but this is not good for your back or your pelvic floor!

✌️Have a slight forward lean in your posture. This doesn’t mean be slouched but it is important that you don’t run with a stiff back. A relaxed back can allow for the needed trunk rotation in running and it will improve your overall efficiency.

👉Share with a running mama friend!

👉Follow for more tips in the future, including a video on running with strollers!

🙌Remember it’s not too late to sign up for our fall Strong Running Mama – see link at https://www.reboundsportspt.com/srm/

Did anyone feel like they lost their b***y during pregnancy?
If so, you’re not alone!
A lot of us moms get what we call “lazy butt syndrome” in pregnancy & it frequently carries over into postpartum. 😭

Why does this happen? The pelvis position changes during pregnancy and the glut muscles stop activating like we need them to for our daily activities.🤦🏼‍♀️

Unfortunately what happens when we have these lazy bums is that we end up with a lot of issues like low back pain, pelvic floor incontinence, tight hip flexors or many other issues.

So where do we start to address these “lazy butts”? We need to start by working on our brain-muscle connection so our glut muscles can fire when we need them to! 🧠

Try this exercise and it will help you walk stairs with less knee pain, run with less leaking, & so much more!!!! 🏃‍♀️

Instructions:

-Squeeze both butt muscles together but here’s the kicker: keep your thigh muscles relaxed!

-Once you’re able to squeeze your glutes together without your legs helping then start to alternate 1 side at a time.

-When isolating the R glute from the L glut pay attention to differences between the sides.

This exercise is the BEST postpartum glute exercise for so many reasons but one of them being that it’s the easiest for busy mamas to do on the go!
Practice them throughout the day while feeding your baby, sitting in your car at a stoplight, or standing and cooking in the kitchen. 🚗

You got this mama! Go firm your f***y & get that b***y back!

Do any other moms feel like they have a never ending pile of dishes and laundry?!? 🙋‍♀️

As moms we’re doing so many daily tasks – dishes, laundry, cooking, cleaning, etc.

We all have asymmetries in our bodies- differences between the R and L side- and these often lead to pain, tightness, and injuries.

All of us are very patterned in our movements and we can get stuck in these patterns for our daily tasks.

We need to start to pay attention to differences between the R & L sides of our bodies and switch up these movement patterns!

Today I want to bring awareness to how we’re moving and doing our daily “mom job”

Here’s 2 things to pay attention to this week:

1) What leg do you stand on while washing dishes and cooking?

It might feel awkward at first to start standing on the other leg but try it!

2) What arm do you reach into the kitchen cabinet with?

Challenge yourself and reach with the other hand!

Mamas, let’s focus on using our non-dominant side more so that we can build some new neuromuscular patterns!
This will help us stay healthy and strong and avoid future injuries! 💪