ORIANA | Pelvic PTA + Doula

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Exhaling is the key when you’ve got a big belly and your back is getting really tight. Why do we exhale? To let go of pressure out the abdomen, which helps relieve the diastasis and the pelvic floor muscles. Exhaling can also recruit the pelvic floor and deepest core muscles, creating better stability if you need it there. When do we exhale? With all exertion, with all things that are hard. This changes a little bit if you’re lifting really heavy with weight training, but when in doubt, exhale it out. And when you’re at the end of pregnancy, everything is effort, including getting dressed. Become an exhaling machine during this time. Your body will thank you ❤️ #pregnant #pregnancy #expectingmom #thirdtrimester #fyp

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The ending of a cycle ❤️ Almost 5 years to the day, I am starting my last shift at my first PT clinic. I have grown so much at this clinic, made great friendships, met a wonderful community of people, and learned so much as a clinician. This is a job where I was able to carry both my babies and become a working mom. This is the job where I really got to hone in on my skills of treating the prenatal and postpartum population (which is my fave, obviously), amongst so many other diagnoses and presentations. I know some of you that follow me actually met me because I was your therapist, and I really do love this little community so much, but I am off to a different opportunity (still treating pelvic health PT) so I can be more patient and gentle with my kids, which they need the most right now. Here’s to the ending of a really sweet chapter, and the beginning of the next ✨

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Here are examples of exercises I did at 5 weeks postpartum! As always, this is not medical advice. The newest guidelines suggest that returning to exercise before six weeks can be great for uncomplicated pregnancies, deliveries, and medical history, but only you and your provider understand what that means for you, so you should always check in with your provider before starting something new. In this video, I layer on more core, glute, and upper body motions from what I introduced last week in order to get myself ready for more dynamic exercise by week 6. By this point, I was also walking a mile every other day for my mental health which was helpful. These are a lot of exercises, but I did them within 20-40 minutes of my baby’s nap, or I would break them up during wake windows. I remember 5 weeks was when the fog was lifting slightly as I started to get 4-6 hour stretches of sleep at night and I had surrendered to the daytime naps in the carrier. If you’re here, smiles and more sleep should be coming soon! If you want more direction on how to do anything in this video then check out my YouTube channel! And good luck to you in your postpartum journey ❤️ #postpartum #postpartumbody #postpartumrecovery #newmomtips #fyp