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fem.unfolding

\\Monday Modification Pull-Ups//⁠⠀ ⁠⠀ Pull $\\Monday Modification Pull-Ups//⁠⠀ ⁠⠀ Pull-ups are a bucket list exercise for many and are a full-body core + upper body exercise. They take a lot of foundational core work in hanging + upper body strength to not put more stress than intended out on a healing abdominal wall. (#abdominalseparation)⁠⠀ ⁠⠀ Even though I love a banded pull-up assist or a jumping pull-up, sometimes there is a lack of access to a pull-up bar to practice working up to a full pull-up.⁠⠀ ⁠⠀ Here are three ways you can work on the core coordination and different shoulder strength combinations that help work up to a pull-up.⁠⠀ ⁠⠀ In all three of these modifications think about connecting your ribs down to your pelvis while keeping a long spine.⁠⠀ ⁠⠀ Don't be afraid to reach tall and let your shoulder reach up (DON'T keep your shoulder blades down and back as you reach up)then, pull down initiating the movement with your shoulder blade and then your whole arm.⁠⠀ ⁠⠀ 1. Tall sitting allows a good core workout to keep you tall without leaning back or rounding your back. Bend your knees if your hamstrings are a little tight and to keep your butt from tucking.⁠⠀ ⁠⠀ 2. Switch to a half kneeling position if you are pregnant or early postpartum and a single arm pull. You can change your pull depending on your goal.⁠⠀ ⁠⠀ 3. I love the hinged forward pull to really challenge the core against gravity and challenge the shoulders in a different way$

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

\\Postpartum Rehab and Return to Exercise//⁠⠀ $\\Postpartum Rehab and Return to Exercise//⁠⠀ ⁠⠀ The 6 weeks clearance...Too much too soon...Needing to get strong to prevent symptoms of incontinence, prolapse or abdominal separation....⁠⠀ ⁠⠀ From a rehab professional, our goal is to increase challenge of movement as your tissue is healing and getting stronger. We are working in parallel as the tissue needs a little challenge and education to become functional again.⁠⠀ ⁠⠀ But....working out may NOT be a priority for you OR working out to feel like yourself again may be your TOP priority.⁠⠀ ⁠⠀ BOTH people deserve guidance.⁠⠀ ⁠⠀ BOTH people have challenges with mindset around movement⁠⠀ ⁠⠀ BOTH people deserve a plan for their own goals and to support the return to everyday activity without symptoms or return to athleticism without injury. ⁠⠀ ⁠⠀ Or to move off of the mat and prepare your body for real challenges without boredom.⁠⠀ ⁠⠀ This timeline is going to be different for everyone and many factors help you choose your own adventure.⁠⠀ ⁠⠀ Looking for more guidance, a plan, or someone to ask questions too? Check out Postpartum Connect in my link in bio. ⁠⠀ ⁠⠀ Sign up for my newsletter to get the details on #PostpartumConnect Programs discounts from Black Friday to Cyber Monday. Not getting the FEM Collective Newsletter? You'll still have a chance to for a discount on the all-inclusive bundle for cyber Monday!$

Newsflash! I'm an outspoken patient. I also still

Newsflash! I'm an outspoken patient. I also still get nervous about speaking up.⁠⠀
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I don't want to seem like I know more than the specialist, I don't want to seem like an alarmist, I don't want to have to explain myself again.⁠⠀
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I'm currently getting some of my own manual therapy done and really like my provider, but the intensity of what I've been getting done has sent me into about a 24 hour flare after each session.⁠⠀
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Last week I spoke up, I was feeling shitty and didn't want to feel worse all night.⁠⠀
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To my pleasant surprise, my provider said, "I totally understand, thank you for being your own advocate. This helps me treat you better."⁠⠀
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Holy hell! If only every provider responder to an outspoken patient with "thank you for being your own advocate." ⁠⠀
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How validating, how empowering, how trusting is that?!

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