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August 23, 2018femunfolding

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\\Sunday Unfolding// Don't wait to celebrate. Use $\\Sunday Unfolding// Don't wait to celebrate. Use your wedding chamagne coupes even if you're in your PJs. Don't be afraid to hustle hard and rest hard. Remember who's on your team and love them fiercely. Acknowledge the people who support you. It's been a season of "move to another country, release a program, bust your ass for your dissertation and prioritize your physical and mental health." I've done those things well and now I need to allow myself time to look forward. Taking a break from creation on here to continue to meet dissertation goals and execute some plans for 2021. I'll still be in stories, still dropping knowledge in my newsletter and supporting you all in the Postpartum Connect Community.$

\\Monday Modification Feet Edition//⁠⠀ ⁠⠀ $\\Monday Modification Feet Edition//⁠⠀ ⁠⠀ Take a minute to stand up and then look down at your feet.⁠⠀ Here's mine. ⁠⠀ ⁠⠀ I've noticed the last few weeks I've fallen into an old habit when I'm standing. It's not a coincidence that these are the same weeks I've been slacking on my strength routine. The weaker my booty gets, the more my feet and knees compensate.⁠⠀ ⁠⠀ 👣I hang out on the outside of my right foot ⁠⠀ &⁠⠀ 👣I hyperextend my knee⁠⠀ ⁠⠀ ❓So why does this happen to do with your pelvic floor❓⁠⠀ ⁠⠀ 1️⃣ If you are always standing on the outside of your feet/foot then you are never loading that springy mechanism in your foot to absorb force.⁠⠀ ⁠⠀ ‼️ Your feet are meant to pronate to accept your weight and supinate to prepare a rigid structure for weight bearing. You need both‼️⁠⠀ ⁠⠀ 2️⃣ If I never pronate that foot, I'm also never internally rotating my lower leg (tibia) and upper leg bone (femur).⁠⠀ ⁠⠀ 3️⃣ If I never internally rotate those bones then my posterior pelvic floor is never lengthened in weight bearing. ⁠⠀ ⁠⠀ 🤯It's like always holding your bicep up by your side while walking as if you're holding a grocery bag 24/7 - you wouldn't be shocked to have arm dysfunction if you were doing that!⁠⠀ ⁠⠀ 👓 So take a look at your feet. ⁠⠀ 👣 Spread your toes.⁠⠀ 👣 Put weight under our big toe, little toe and heal.⁠⠀ 👣 Rock forward and back and side to side and feel your stable base and then your hips move fluidly on top.⁠⠀ ⁠⠀ ❓What if your sport or athletic event requires a certain foot posture over and over again and you have pelvic floor dysfunction? Let's take a look! Do you need to stop your sport? No! Do you need to build variability of movement, yes!$

\\Sunday Unfolding// $\\Sunday Unfolding//$

\\Tailbone Pain//⁠⠀ ⁠⠀ AKA: What to do abo $\\Tailbone Pain//⁠⠀ ⁠⠀ AKA: What to do about that pain in your ass.⁠⠀ ⁠⠀ Often tailbone pain lingers or returns due to pelvic floor muscles or glute muscles tightening, guarding or clenching and positioning the tailbone in a painful spot. Or the muscles themselves produce pain that is then referred to the tailbone area. ⁠⠀ ⁠⠀ As always get a full evaluation from a pelvic health PT and then try a few things out to see if you can make a difference:⁠⠀ ⁠⠀ ✅ Self-pelvic floor or glute massage⁠⠀ ⁠⠀ ✅ Deep breathing to expand the pelvic floor⁠⠀ ⁠⠀ ✅ Hip stretches to promote internal rotation and pelvic floor opening⁠⠀ ⁠⠀ Swipe on through for some of my favorites and share the wealth by tagging a friend or saving for later!$

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