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Thank you for the feedback 🙂
My 7-step Prep – Hips:
This is for a client who has a tight pelvic floor, causing hip pain and hip mobility issues. She also sits a lot for her job.
This is a warm-up for her hips before doing a low impact cardio workout.
First Glute Rolling for fluid dynamics given she will have been sitting a lot.
Medial wall ward for SMUR to help get some movement laterally into the hips and into the Thoracic area.
Mobility I choose split stance rotation to get some thoracic mobility as well as some slow movement into the hips. Then into T-Swings (with or without the weight) to help move through internal and external rotation of the hips.
Then onto Forward reach with lateral lunge and forced exhalation – this is to get the core onboard as well – plus a great movement to help strengthen this position with a good hip hinge and core control as it is a position which often hurts moms when doing daily tasks.
Lastly body clapping in the groin and abdomen for stimulation – inner thigh helps the front of the pf, TFLs for the hip flexors and stomach for the core.
Thanks for the feedback on the videos – I did a couple of reps before talking this time as you suggested 🙂
Great feedback thank you – And I just watched the feedback on the webinar from my last videos too – that was wonderful feedback I will try that in the next load of videos
Its a good one for sure
Here is my hip warm-up mobility block:
It is designed for clients that sit a lot with pelvic floor and hip tightness.
I have focused on Hip Flexor dynamic stretching and moving the hips sideways to help with stretching into the side muscles of the pelvic floor.
The diagonal lunge windmill reach also brings in some thoracic mobility which tends to be tight after sitting for most of the day.
I would use this for clients either before a lower body strength workout or before a cardio workout such as running.
Thanks so much!
Breathing exercises tend to be the cornerstone of my foundational programs to help them connect with their abs and pelvic floor (we do a lot of breathing work) so I may have gotten a little excited
Since we were meant to write a little more about our exercise selection:
The thoracic and QL release are because most moms I work with have a very tight back and limited thoracic rotation which restricts their breathing so releasing both of them before breathing exercises will get more activation of the core.
Forced exhales – supine as it is the easiest to control so a good initial exercise, quadrupled to apply a little stress to the connective tissue, then the Type 2 lunge to help get some expansion into the back
Percussive breathing position – supine to make sure they are ready for it (a number of ladies bear down with forced, fast exhales so this gives the opportunity to check). OH squat to help work the pf vertically, rotational lunge to help work the hips and pf.
Rub & Scrub the RAs actually helps release the back line – especially the hamstrings (try touching your toes after rubing the RAs it is amazing) so this will help not only with core firing but also for movements like hip hinges and squats etcHere is my block for this week’s assignment.
I have done a longer core activation warm-up for moms with diastasis recti who are going to be doing a more strenuous strength or cardio workout to help them get their core onboard and firing first.
This could also be used as a work-in session on a rest day:
I also made a shorter version of the block to be done as an activation core warm-up before a full core workout.
A lot of my clients are only able to do 10-20 min workouts – if this is the case is one or two of the activation techniques in the warm-up better than the other?
Or should you alternate between them on different days?
Does activating in the morning and then working out in the afternoon still give the benefit?
I have some clients that do 10 mins in the morning and 10 mins in the evening.Moms sometimes need to get exercises in where and when they can 🙂
Hi everyone!
I work with moms who have diastasis recti and pelvic floor dysfunction. The more I work with ladies the more I find the issue with getting the abs, glutes and pelvic floor working correctly is due to tightness in other areas (especially thoracic and hips) due to too many “common” movements and not enough “uncommon” movements.
I tend to focus on UMT and UTL with a little LLT but I know I have a lot more to learn and can’t wait to bring in all 4 quadrants into my corrective programs.
I can’t wait to get to know everyone better.
