Piston theory
Understand why it’s so important to connect to and synchronize your diaphragm and pelvic floor.
The perfect comprehensive 20 minute flow to connect to your pelvic floor.
Perinatal & Pelvic Health Favorites
Factors that Influence Postpartum Recovery - Want an optimal postpartum? This is a great checklist to achieve it, for any pregnant mom! A chart by renowned birthing expert Penny Simkin, PT laying out factors in pre-pregnancy, pregnancy, birth, & early postpartum that influence postpartum recovery.
Best Cesarean Possible - Another VERY informative article by PT Penny Simkin for moms planning to have a C-section (and go ahead and read it even if you’re not planning to have a Cesarean, because you might just end up having one…). Included are a way to get the beneficial bacteria from vaginal births to the baby even with a C-section, education about anesthesias, and tips for the first few days.
Guide to Lubricants and Moisturizers - This handout is GOLD. You know how at your 6 weeks postpartum check up, your OB provider says “be sure to use lubricant when you have sex!” and you’re like “OK…which one?!” There are SO many choices out there and the task of finding one is daunting. This comprehensive chart by my occupational therapist colleague Lindsay Vestal of Functional Pelvis, lays out all the factors when choosing a personal lubricant.
Pelvic Floor Massage - After childbirth (of course after you’re clear to resume intercourse) is an optimum time to explore your pelvic floor muscles. This would be a great “pre-sex” routine to see if your pelvic floor is ready for sex. Here is a step-by-step guide from the wise and experienced Lynn Schulte, PT at the Institute for Birth Healing.
How Does The Food You Eat Affect Your Pain - This brochure is a brilliant summary of WHY the food we eat affects our pain (and energy level, mood, digestion, breastfeeding…). I practice physical therapy with the understanding the body works as a whole - therefore the way we fuel our body is SO important to how we function! It’s by Jason Racca, PT who is a colleague of mine in the Institute of Physical Art.
5 Ways to Exercise With a Busy Schedule - As an experienced mom with 3 kids, I know first hand that it is HARD to find time and energy to exercise. I also know that making exercise a priority will speed postpartum recovery, is a productive form of self care and will improve mood, digestion, sleep. Here’s some simple tips from Becky Wooster, PT (myself!) to get some daily movement - NO EXCUSES!
Exercise Chart - Here’s a blank exercise chart to track progress and keep yourself motivated and accountable!
Recommended Books
www.amazon.com
Pregnancy, Childbirth, and the Newborn: The Complete Guide by Penny Simkin
An excellent comprehensive pregnancy preparation, and childbirth and newborn guide. My scientific mind and visual learning style enjoys this book for it's many charts, graphs, and pictures.
www.amazon.com
The Complete Book of Pregnancy and Childbirth by Sheila Kitzinger
This book is more of a read through than a reference book. Mrs. Kitzinger writes with a gentle style, explaining the discomforts of pregnancy and childbirth in a non-threatening manner.
www.amazon.com
Ina May's Guide to Childbirth by Ina May Gaskin
Reading this book while pregnant with my first child inspired me that I could have a natural birth. Reading this book while pregnant with my second child reminded me how powerful the female body is. Reading this book with my third child brought me peace knowing that my body was made to bring babies into the world.