Moving Like A Mother Physical Therapy & Wellness, LLC, Germantown, WI Videos

Breathe!! 💨 Breathe in = lower belly gets big Breathe out = lower belly draws in. Can you do it? #pelvicfloor #breathwork #breathe #breatheinbreatheout #diastasisrecti #postpartum #pelvicfloordysfunction #pelvicpain #pelvicfloormuscles #pelvichealth #womenshealth

Join me tonight at 8:00pm CST for my FREE online masterclass “BUILD A STRONG CORE AND PELVIC FLOOR”✨ 🔗Head to the bio to grab the link or DM me MASTERCLASS You need to learn to activate the TA or transverse abdominis muscle. This is the deepest core muscle that wraps around you like a corset. We need this muscle to be strong and stable first when building our core strength. We activate this TA muscle by “zipping up” or “drawing in”. You don’t get stronger by sucking in your stomach and doing a 100 crunches. Join me tonight as we cover all this in more depth and review several exercises that can properly strengthen your core. #core #pelvicfloor #mombody #postpartum #mom #momlife #womenshealth #womensfitness #mombod #momof #pelvicfloorphysicaltherapy #pelvicfloordysfunction

🌟 Ready to level up your core and pelvic floor game? Join me and Dr. Monica Frydach for a FREE masterclass that will empower you to say goodbye to leaks, back pain, and confusion! Let’s build strength and confidence from the inside out. Secure your spot now by heading to: https://app.livewebinar.com/825-891-720 (Link in bio) or DM me “Masterclass” and I’ll send you the link! 🫶 #CoreAndPelvicFloor #Empowerment #MoveLikeAMother”

Here’s what you might be missing👇 ✨MOBILITY✨ What do I mean?👇 I mean appropriate range of motion and mobility through your 👉🏼rib cage 👉🏼spine 👉🏼pelvis/hips 👉🏼pelvic floor We all have pressure held within our bodies. And if that pressure is restricted to a certain area it will leave at the weakest point. Often this means through the abdominal wall, especially if you don’t have good transverse abdominis or deep core muscle strength. Your body needs to move, and give/take with pressure. This looks like movement through the spine, the upper back, the hips and pelvic floor. 🎉🎉🎉🎉👇 ✨I cover all of this in my course Move Like A Mother: an 8 week roadmap to restore your core and pelvic floor✨ ENROLLMENT OPENS AGAIN APRIL 9th. I’ll be offering a special discount for the first few sign ups so you don’t want to miss it! DM me “COURSE” to get on the waitlist. #coreworkout #corestrength #postpartum #postpartumbody #postpartumfitness #csection #csectionrecovery #csectionmama #csectionmom #mom #momlife #womenshealth #womenshealthphysicaltherapy

And by HAVEEE to pee I mean… 💧more than every 2 hours or 💧the need to pee comes on hard and fast ☕️ Caffiene 🥤Carbonation 🍸Alcohol 🍋 Citrus (lemonade, orange juice) Are 4 of the most common bladder irritants. Meaning they irritate the lining of your bladder and make the bladder want to empty. Similarly dehydration and concentrated urine will also make you have to pee more. Water is your bodies best friend and a hydrated bladder is a happy bladder 😁 For more tips like this grab my free ULTIMATE CORE AND PELVIC FLOOR GUIDE by commenting “BLADDER” And watch out for the opening of my online course 💻 Move Like A Mother: An 8 Week Roadmap to Restore Your Core and Pelvic Floor ✨ #bladder #bladderhealth #bladderproblems #bladderpain #postpartum #pelvicfloor #pelvichealth #womenshealth #pee #urine #pottytime

Here’s why👇 1. Don’t power pee or push your pee out. This puts excessive pressure down on the pelvic floor muscles and can lead to muscle weakening, tension, or prolapse. 2. Don’t just in case pee. Our bladder can accidentally be trained to have bad habits and if you consistently go pee when you’re bladder isn’t actually full it will start sending the signal to empty more often. 3. Hovering over the toilet makes your pelvic floor muscles tense and tight. It can make it more difficult to fully empty your bladder and lead to more tightness in these muscles. 📝 Leave a comment if any of these surprised you! 💌 And share with a friend who could use these tips! Keeping you moving like a mother 😘 #pelvicfloor #pelvichealthphysio #pelvic #pelvis #pelvicfloordysfunction #pelvicorganprolapse #pelvicfloormuscles #bladder #postpartum #momlife #womenshealthphysicaltherapy #womensupportingwomen #womenshealth

This is giving me Emsella chair vibes. 🧐 While I can stand behind some of the reasoning behind the recommendation to use a vibrator after childbirth overall I’d say… If it sounds too good to be true, it is. The pelvic floor is a complex system that almost ALWAYS requires more than JUST pelvic floor strengthening to fix a problem. Comment “article” if you want to read the whole article 🤓 #pelvicfloor #pelvicfloorexercises #pelvicfloorphysicaltherapy #pelvicfloorphysio #pelvicfloorphysiotherapy #childbirth #postpartum #incontinence #bladder #bladderhealth #midwife #obgyne #pelvicfloorpt #pelvicfloorot #pelvicfloortherapy #rehab #pelvicfloorrehab

Episode 2: Bathroom Chats with Dr. Monica ➡️ Why did I get into pelvic health and why am I so passionate about it? #pelvicfloor #physicaltherapy #aboutme #physicaltherapist #pt #rehab #womenshealth #womenshealthphysicaltherapy #postpartum #pregnancy #core #corestrength

The question of the week: “why isn’t my menstrual cup working??” There are a few reasons why you might be having some difficulties with your menstrual cup . 1. Wrong sizing or brand shape 2. Not placing it in properly or getting good suction. 3. A Pelvic floor that is too tight or too weak. A menstrual disc is another great option if a cup is not working for you. Tell me in the comments if you have a question about menstrual cups. #PublicFloor #PelvicHealth #Pelvic #Women’sHealth #period #periodcare#uterus #periodproblems #menstrualcup #menstration

SIX tips for smooth moves after having a baby 💩 1. Drink lots of water 💦 2. Take stool softeners 💊 3. Eat fruit, veggies, and other fiber rich foods 🥗 4. Splinting: To increase comfort when passing a bowel movement support your perineum (the tissue of your pelvic floor). Wrap toilet paper around one hand. Reach in between your legs from the front and gently press up on your pelvic floor (the area in front of your anus). This will support the tissues and help the muscles better relax to allow the stool to pass. 🧻 5. Squatty Potty/ Stool: Another technique is to find a step stool or any object that is sturdy enough to support your legs and place your feet on the step stool/object. This will bring your knees higher than your hips effectively aligning your colon to the easiest path to void. Lean forward and rest your elbows on your thighs. 🚽 6. Gently blow out (as though blowing out birthday candles) when voiding. Avoid holding your breath as this will increase pressure in your abdominal cavity and on your pelvic floor 🌬 ‼️Share with a mama to be who could use these tips‼️ Follow @movinglikeamother for pregnancy, postpartum and pelvic floor #postpartum #pregnancy #motherhood #momlife #postpartumbody #newmom #baby #newborn #postpartumjourney #pregnant #newmom #birth #fitness #doula #fitmom #mom #postpartumfitness #postnatal #fourthtrimester #maternity #love #parenting #bodyafterbaby #selfcare #pelvicfloorphysicaltherapy #pelvicfloor #childbirth #momsofinstagram

Many of us spend a good portion of our life trying NOT to get pregnant. And then when the time comes we figure that when the time is right sperm will meet egg and presto chango…BABY! But that’s not at all how it works. I often work with women who have not yet had a baby or are maybe starting their path to conception. Here’s what you need to know: ⏩️Not all women have a 28 day cycle. Many have longer and some have shorter. You might ovulate on day 12 and you might ovulate on day 18. You are fertile up to 5 days before ovulation (ideally 1-2 days before you should intercourse) and the egg lives for 24 hours after ovulation. ⏩️Ovulation test strips are fine but some women are not able to get a positive or are positive for several days which can be confusing. Tracking basal body temperature with a thermometer is the most accurate way to tell if you have ovulated. Your body temperature will increase after ovulation (and sometimes dip right before). But basal body temperature tracking can be tricky and you need to do it accurately. ⏩️Cervical mucus changes throughout a woman’s cycle. It will be clear, stretchy (almost runny) during the times she is most fertile. ⏩️Tension and tightness within the pelvic floor muscles and the abdomen can restrict motility and the ability for sperm to get to egg and egg to successfully implant in the uterus. By creating movement and space we can help this process along. If you have questions on any of these drop them in the comments! I’d love to hear what worked for you. #pregnancy #tryingtoconceive #fertility #fertilityjourney #ttcjourney #ttc #ttcsupport #pelvicfloor #ttcwarrior #womenshealth

Did you know you should be working on your c-section scar? I cover several different scar massage techniques (plus soooooo much more!) in my course👇 ✨MOVE LIKE A MOTHER: an eight week roadmap to empower your core, and heal your pelvic floor✨ ENROLLMENT OPEN NOW AND CLOSES 01/26/2024 ANY surgery of the abdomen can lead to scar tissue and myofascial restriction. This can make it difficult to tune in to deep core muscles and to get appropriate core function. It can also lead to pooching and puckering of the lower stomach, especially around the scar . Finally unaddressed C-section scar restrictions can lead to tension and tightness around the pelvic area, including the pelvic floor, muscles and even the hips and low back . It’s never too late to work on your C-section scar!! Sign up for my online course by heading to the link in my bio! I can’t wait to help you feel AMAZING in your body again! #csectionrecovery #csection #csectionscar #csectionbelly #csectionmama #csectionawarenessmonth #postpartum #postpartumbodies #postpartumhealth #pelvicfloor #pelvichealth

A message to my fellow mamas: Even when it looks perfect on social you better believe it’s not. I had to just LAUGH when I heard the audio… It’s a pretty accurate representation of our house…chaos. But it’s fine. Exercise is a priority for me. And my husband knows and supports that. I love my kids but they can be a lot. We all deserve to do things for ourselves. Don’t forget that. ❤️ -Dr. Monica #mom #momlife #themomhour #momboss #momproblems #mama #momof3 #pelvichealth #pelvicfloor #momsofinstagram

Do you find exercise fun? It was a good question that I wasn’t sure I’d the act of exercising was fun or if I liked how it made me feel. After some thought and exercise today I can answer that yes, I do find it fun. It probably took me many years to hard wire my brain ti like the way it feels when I’m moving and pushing my body and my muscles. But I really really like it. And good tunes help too! 🎶 When I’m working with women I always want to find exercises that they ENJOY! That they can work into their daily life. That they will continue for life long health and wellness. Whether it’s yoga, Pilates, running, lifting weights, horse back riding, cross fit…WHATEVER! I love customizing workouts for core and pelvic health to YOU! Do find exercise fun?! Answer in the comments and tell me your favorite type of exercise!👇 #workout #homeworkout #womenshealth #fitness #pelvicfloor #core #postpartum #menopause #momlife #fitmom #momhealth

Anyone else?…Bueller In all seriousness almost every 👏🏻 day👏🏻 I work with women and educate them on their core and pelvic health I hear “how come no one taught me this?” My answer: “I don’t know.” Except I do know, 🙈 because I was raised in that same time period where even saying “period” 🩸seemed wrong. It’s important that everyone is appropriately educated on their bodies. Not only can you optimize your health but you can prevent issues from happening. 💫If you’re ready to learn about your body and prioritize your pelvic health joint my waitlist for my online course “MOVE LIKE A MOTHER: An 8 week roadmap to restore your core and heal your pelvic floor”✨ Just DM me “COURSE” and I’ll send you the link to join the waitlist💻 I’ll admit that it took me a while to go from not acknowledging pelvic health to freely talking about pee, poop, and sëx 🤫 But I realized not only is it health, but it’s basic anatomy and there should never be anything embarrassing about anatomy. 🧠🫁🫀 Join me over here on the GOOD side where we can understand and talk about our bodies freely 👯‍♀️ 🤍 Dr. Monica #pelvicfloor #pelvichealth #womenshealth #pregnancy #postpartum #women #mom #mum #mombod #womensfitness #menopause #pelvicfloorpt #pelvicfloorphysicaltherapy #pelvicfloormuscles #pelvicfloorphysio #femaleempowerment #femalefitness #femaleentrepreneur

IYKYK👇 Hi! 👋 in case you didn’t know I have three kids. A 6 year old: Freddie A 4 year old: Margot A 2 year old: Will And I’m just over here trying to educated the masses on womens health in between slinging snacks and picking up baby dolls. -Dr. Monica #instagram #momsofinstagram #mumssupportingmums #mumsofinstagram #mumlife #momlife #pelvicfloor #womenshealth #pregnancy #postpartum #pelvicfloor #pelvicfloorphysicaltherapy

Let’s work on that C-section scar! Many women don’t know that they should be working on their C-section scar mobility . Starting as early as four weeks, there are techniques to work on scar mobility and desensitization (I have a different reel on this). This technique using the silicone cups is good to use 12 weeks or later after a C-section. Your scar should be fully closed and healed and you should always check with a healthcare provider to make sure it’s a good time to start. ‼️This can also be done YEARS LATER. Your tissues are always remodeling and changing.‼️ I love educating patients on how to do this technique because it’s something that they can work on at home . Often times scar and mobility and tissue restriction. An abdomen can lead to pooching and difficulty activating the deep core muscles. Simply apply lotion or perform in the shower, get suction with the silicone cupping device, and gently move it around to mobilize the myofascial tissue. I like to use @wavetoolstherapy cupping device or Purava from Amazon. I cover this technique and many more in my online course starting this January 🎉 MOVE LIKE A MOTHER: 8 WEEK ROADMAP TO RESTORE YOUR CORE AND PELVIC FLOOR✨ FOR 2 MORE DAYS ONLY YOU CAN GET THE COURSE FOR 50% OFF! (My lowest price ever!) DM me “BLACK FRIDAY” for more details. #pelvicfloor #pelvicfloorpt #csection #csectionrecovery #csectionmama #csectionscar #mommy #mom #mum #mummytummy #mommypooch #core #corestrength #pregnancy #postpartum #postpartumrecovery #menopause #midlifewomen

Blame your mother. 😜Just kidding! But in all honesty, these are things I really try never to say to my kids when they’re going to the bathroom as a pelvic floor physical therapist .Here’s what to say instead :1. “You haven’t gone to the bathroom in a while do you feel like you need to go?” If your child has recently going to the bathroom and you will have access to a bathroom don’t make them pee before you leave. “Just in case peeing” is a bad habit we can all fall into.2. “ Relax, and let the pee/poop fall out.” We don’t push our pee out. That is the bladders job. Our job is to relax and let the pelvic floor muscles also relax. ✨I encourage my kids to blow out as though blowing out birthday candles when they’re having a tough bowel movement.✨3. “Take your time” similar to the aforementioned point we don’t want to rush and hurry in the bathroom. We should be relaxing and letting the pee/poop come out. We don’t want to create high stress when it comes to the bathroom.Share with your parent or parent friends. Instilling good bathroom habits starts in childhood. Anything you would add? Drop it in the comments. #pelvicfloor #pelvicfloorexercises #pelvichealthphysio #motherhood #moms #momlife #bladder #bladderurgency #bladderproblems #motherhoodunplugged #momoflittles #pottytraining #pottytrainingtips

Are you doing it all wrong? 👇 DM me the word “POWER” And I’ll send you my CORE AND PELVIC FLOOR POWER PACK: 5 HOME EXERCISES TO TRANSFORM YOUR STRENGTH! You’re doing it wrong👇 ✨The core muscles are in layers and you need to be working on that deep foundational layer to achieve the core strength and stability you want (and need). ‼️Also check in with your breathing. 🛑STOP holding your breath or sucking in! Small changes can make a BIG difference! —————————- #core #pelvicfloor #poatpartum #diastasisrecti #diastaseabdominal #diastasisrectiexercises #diastasisrectirepair #pregnancy #fitpregnancy #incontinence #momlife #fitmom #momswholift #momswhorun #momswhoworkout #momswhohustle #mombod #mombody #mombodlove #mombodytransformation