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fem.unfolding

\\Monday Modifications//⁠⠀ ⁠⠀ Army people $\\Monday Modifications//⁠⠀ ⁠⠀ Army people listen up! There's a new PT test around the corner and parents that have a baby have 6 months to get back to it. After setting a foundation of core connection, promoting healing and a baseline level of strength, there really needs to be a build up to these testing movements with proper strategy and core support.⁠⠀ ⁠⠀ This new test has two running events - the two mile run and the sprint drag carry.⁠⠀ ⁠⠀ ❗Return to run is a complex process and I don't recommend starting to run before 12 weeks postpartum at the earliest, and after a strong core and strength foundation. Yes, there is always the exception to those that did fine with returning sooner, but often there is not a lot of long term benefit - be patient with the progression here. ⁠⠀ ⁠⠀ 🌟First, you need to build up hip, glute, and core strength to support you while one hip flexes and the other extends.⁠⠀ ⁠⠀ 🌟Then, build coordination of your core to transition from two legs to one leg since running is landing on a single leg over and over again.⁠⠀ ⁠⠀ 🌟Build up to impact! you have to load your legs and pelvic floor against impact to build resilience and teach coordination. ⁠⠀ ⁠⠀ 🏔️If you do all of these things without pelvic floor symptoms then I like to start run training by sprinting up hill and walking down. ⁠⠀ This position is advantageous to assist your pelvic floor and decrease impact load and promotes pulling! Build distance from there, always monitoring symptoms and not being afraid to change something up. ⁠⠀ ⁠⠀ 💫Let me know what you think about returning to run. Strength first. Running second. This will help the whole return to run process!$

\\sunday unfolding// $\\sunday unfolding//$

These are moments of shifting hormones that cause

🙋🏼 "If the SIJ doesn’t move, why do we tes

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