Core Strength Archives - BodyWiseMama.com

Working out the Hot Spots of Pain + Strain in Pregnancy + Motherhood

Kate Jesuele — Fri, 15 May 2020 17:21:53 +0000

As the classic Maze lyric (which I admittedly remember more from my childhood as a Rob Base-sampled jam) goes: “Joy and pain are like sunshine and rain.” Don’t we all know it! And, for those of us who are feeling it all in pregnancy and motherhood, may I add this: strength and strain. You feeling me, mama?

As I write this, I’m on the cusp of being 24 weeks pregnant for the first time after quite a journey of TTC. And, honestly, no matter how uncomfortable and disruptive the physical transformation of pregnancy can sometimes feel, I tell you that the joy, sunshine and strength override the pain, rain and strain every time. Does this align or not with your own personal experience? I’d love to read your perspective in the Comments below.

However, between the live strength training classes I teach, personal training sessions I lead, workout videos I produce and my own prenatal fitness routine I maintain: phew! I’m now acutely aware of the pregnancy aches, pains and ailments that are commonly expressed by my students, clients, members and, now, myself.

Pelvic Girdle Pain

Round Ligament Pain

Low-to-mid Back Pain

Carpal Tunnel Syndrome

There’s no more avoiding, ignoring or “conquering” these hot spots with iron will and sheer force. I’m being called to pave a new way of responding and moving through. It’s always deeply personal experiences like these that motivate me the most to learn, grow and evolve as a prenatal/postpartum health + fitness coach.

So, I reached out to my friend and colleague, Dr. Hana Levin of Rehabilates Physical Therapy, for a conversation about creating a PT–based workout to support and empower new and expectant mothers – like me and you – to keep on moving towards joy and strength versus pain and strain. Together, we have woven together our complementary perspectives to build a truly integrative prescription of movement medicine for musculoskeletal support, pain relief, alignment, strength, empowerment and resilience.

If you are currently experiencing pain or you feel “out of whack” in any of the above areas, Dr. Levin stresses how important it is to focus on musculoskeletal support and pain relief first and foremost before starting or continuing with prenatal exercise business-as-usual. Here are some of her tried-and-true strategies for our four “hot spots” of pain and strain:

Pelvic Girdle Pain:

This can be in a variety of places, the SI joints and pubic symphysis being the most common. Stabilization with a brace is recommended to help with the lack of ligamentous stability, which this area depends on a lot! SI belts and/or pregnancy belly holder type things are commonly prescribed especially in order to exercise without pain (i.e. a means to an end). Other ways to stabilize include working on strength and endurance of all the muscles that attach to the pelvis (abdominals, outer hips, glutes, multifidus and pelvic floor) as well as avoiding things that pull excessively especially on the symphysis like adductor (inner thigh) work. Postural support is often helpful for addressing pelvic pain. Consider researching extra support for your pelvis while working, sitting and sleeping as well as being more mindful of how you’re transitioning from a sitting-to-standing or lying-to-sitting position. Finally, if one side of your pelvis is more bothersome, it might be the weaker side which you can address by doing single side exercises (e.g. single leg step ups, clamshells, hydrants, single leg bridge, etc.) to ensure extra TLC on the “affected” side.

Round Ligament Pain:

This is a tough area to manage with physical therapy because there aren’t targeted exercises to reduce pain, release tension or build strength. It tends to be transient and unpredictable in nature. The best you can do when it’s acting up is to provide extra support with a belly band or SI belt when you need to be walking. Then, you want to simply avoid the things that aggravate it (e.g. quick sitting-to-standing movements, walking, transition between positions, etc.). All of this being said, you can work out with round ligament pain with attention to back and pelvis support and using diaphragmatic breathing as you lift to ensure that the abdominals are bracing on exertion.

Low-to-mid Back Pain:

This is a big and complex area to manage during pregnancy and postpartum, so let’s break it down to the 6 most important strategies:

Avoid Excessive Motions: flexion, extension, twisting, side bending – all of them!

Massage: Pregnancy and nursing come with ligamentous laxity, leading to “tight” back muscles because they are overworking to stabilize the spine and also combat the anterior weight of the baby. To decrease overworked back (and booty!) muscles that are causing pain, self-massage or myofascial release with a foam roller, small hard ball or a rolling pin against a wall or on a chair. If you’ve got a partner, family member or friend to apply some hands-on assistance with this, by all means ask for that support.

Warm up + Stretch: Be sure to to warm up and stretch the hamstring, hip flexor and piriformis muscles prior to jumping into your prenatal workouts and postpartum exercises. A few key stretches to try include: seated forward fold, standing figure 4, half kneeling lunge, standing calf stretch at wall, seated lateral fold, gentle torso rotations and child’s or puppy pose.

Align: Aim to do things that promote optimal alignment and a neutral spine. This can be done in any position depending on the trimester: lying on the floor or a foam roller, sitting on a ball or chair, standing against the wall and on all fours.

Activate the Core, Abductors + Glutes: Focus on isometric abdominal work using diaphragmatic breathing techniques (e.g. planks, side planks, bridges, bird dog, etc.). Target the abductor and glute muscles with exercises like side leg lifts, clamshells, hydrants and side steps with a theraband around legs.

Get your Heart Pumping: In general, cardio exercise is very helpful for keeping back pain at bay. While pregnant and rebuilding after childbirth, swimming and biking are fantastic low impact options if you have access to them. However you choose to get the heart rate up, make sure you can pass the talk test – especially during pregnancy – and that your core and pelvic muscles are ready for action.

Carpal Tunnel Syndrome (CTS):

This is very common due to extra fluid in the body during pregnancy that can cause swelling and decrease the space in the “tunnel,” which increases pressure on nerves in the wrists and hands. The general rule of thumb (no pun intended!) is to simply avoid exercises or movements that put extra pressure on the wrist in flexion for prolonged periods of time (a plank, for example). Holding very heavy weights or bags with a very strong grip can also make the symptoms of CTS worse. For chronic swelling and pain, you can try to splint the wrist at night while resting/sleeping and incorporate strength exercises in muscle groups that take the load off the wrist: upper back, shoulders, chest and core. Finally, stretching the forearm and pectoral muscles can help release pressure on the nerves in the wrist and hands.

In whichever area(s) of your pregnant or new mama body you’re feeling more pain and strain then joy and strength right now, I believe in you to have the courage to meet yourself in that place first with some or all of the therapeutic exercises, strategies and guidance provided above. Then, when you are ready, press play below to instantly drop into the virtual studio with me for a 40-minute “pumped-up PT” session that will elevate your energy, mood and, of course, your fitness. It’s got the usual spin on functional prenatal/postpartum strength training you can expect of any BodyWiseMama class, but it incorporates some exercises prescribed by Dr. Levin. For more therapeutic movement solutions to common aches and pains at every stage pregnancy and motherhood, click here.

Book a Virtual Consultation with Rehabilates PT

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BodyWiseMama 20/20 Fitness Challenge

Kate Jesuele — Tue, 07 Jan 2020 21:20:25 +0000

Join me in the challenge to commit to 20 MINUTES of strength training daily for 20 DAYS in a row to positively POWER UP 2020!

Here’s how to do it:

Shuffle around the following 3 prenatal/postpartum workouts (scroll down to view) however you want to for 20 days in a row. You can stick to the same circuit for all 20 days if it moves you. I’ve designed all of the sequences with exercises that are generally safe and effective for every stage of pregnancy and postpartum recovery. Modifications are offered where appropriate.

Please take the proper precautions before jumping on board by getting medical clearance by your doctor or midwife if you haven’t done so already.

Equipment-wise, you’ll need a couple sets of of light-to-moderate weight dumbbells and/or resistance bands plus two yoga blocks. No equipment on hand? No worries! Just select the moves that don’t require dumbbells/bands and you can simply leave the blocks out of the equation.

I want you to truly heed the wisdom of your body – listening to and trusting the signals it sends to you to push a little harder, slow down a bit, modify the workout in your own way or take a day off completely. You’ll know what you need to do for yourself if you just keep practicing this #bodywisemama approach along the way. This is part of the process of preparing body and mind for labor, birth and new motherhood!

PRENATAL/POSTPARTUM FITNESS TIPS:

TIP #1

When doing upper body strength training with bands/dumbbells, if you are not in a squat or lunge position, sit slightly into a high squat position (push your butt back a bit and slightly bend your knees) to ensure that you are strong, stable and grounded. Avoid overarching the low back/stretching your abs when lifting weights above the shoulders/overhead.

TIP #2

Try to sync up your exertion (i.e. pushing or pulling weight) with your exhales and squeeze your booty ever so slightly when you exhale. Keep this in mind as you stand out of a squat or lunge: i.e. “push through the tush.” This is especially helpful for core strength and stability in later stages of pregnancy and early stages of postpartum recovery. Also, envision “hugging the baby” or “wrapping the abs” on every exhale (i.e. pelvic floor lifts and navel gets pulled back towards the spine).

TIP #3

Drink a few sips of water in between every set.

TIP #4

PRENATAL ONLY: Make sure you can pass the “talk test” throughout your workouts. One of my favorite ways to do that is to sing or hum along to music while exercising. Keep in mind your heart is already working hard to pump more oxygen-rich blood to your growing baby. Some huffing and puffing is healthy but you don’t want to lose your breath completely. Your warm-up might need to be longer and more gradual than you’re accustomed. If you feel a little dizzy, overheated, pain around your pelvis or abdominal cramps, try slowing down, taking a breather or coming down to the floor on all fours before resuming, or take a complete break from working out that day.

TIP #5

PRENATAL + EARLY POSTPARTUM RECOVERY ONLY: Roll to your side and use your arms to push yourself up through all fours versus sitting straight up when transitioning from lying on your back. Take your time on these transitions.

LET’S DO THIS!

Choose a Circuit. Set a Timer. Pace Yourself. Feel the Burn.

Repeat circuit of choice as many times as possible in 20 minutes.

CIRCUIT #1

Walking or Reverse Lunges x 20 total

Lunge Hold (right leg) + Shoulder Press x 10 (light-moderate weight)

Lunge Pulses or Hops (right leg) x 10 (hops only if in 1st trimester or later stages of postpartum recovery)

Repeat last 2 moves on left leg.

Bird Dog + Knee to Elbow x 10

Bird Dog Hold x 5-10 breaths

Incline Push-ups (hands on yoga blocks) x 5-10 (modifiications: kneeling position in 1st/2nd trimesters; all fours position in 3rd/4th trimesters / if wrists are feeling very sore: use a band for an upright chest press or dumbbells for a reclined chest press)

Repeat last 3 moves on opposite side.

OPTIONAL CORE FINISHER (not recommended for late 2nd/3rd trimesters/early postpartum recovery): Block Pass-off x 10-15 complete passes (feet to hands to feet)

CIRCUIT #2

Biceps Curls x 10-12 (moderate-heavy weight)

Bent-over Rows x 10-12 (moderate-heavy weight)

Front Raises x 10-12 (light-moderate weight)

Upright Reverse Fly x 10-12 (light-moderate weight / Modification: Bent-over Reverse Fly if using dumbbells)

Underhanded Lateral Raises x 10-12 (light-moderate weight)

Overhead Triceps Press x 10-12 (light-moderate weight)

Bear Crawl x 2-4 steps forward and backward x 20-40 steps total (Modification for late 2nd/3rd/early postpartum recovery: Hold the all fours position with knees lifted 2-6 inches above floor and practice diaphragmatic breathing for 5-10 breaths.)

OPTIONAL CORE FINISHER (not recommended for late 2nd/3rd/early postpartum recovery): Forearm Plank Toe Taps x 20 alternating sides

CIRCUIT #3

Hydrant Leg Lift (right leg) x 10-15 (on all fours)

Curtsy Lunge (right leg in front) x 10-15

Repeat the last 2 moves on the left leg.

Split Squats (right leg front/left foot elevated on a yoga block) x 10-15

Split Squats (left leg front/right foot elevated on a yoga block) x 10-15

Goddess Squat Reach + Rise x 10-15

Wide Legged Elevated Bridges (feet on yoga blocks) x 15

Table Top Triceps Dips (hands on yoga blocks) x 15 (If wrists are sore: use a light band/dumbbells for triceps kickbacks instead)

OPTIONAL CORE FINISHER (not recommended for late 2nd/3rd/early postpartum recovery): Dead Bug x 20-30 reps (alternating sides)

Let’s keep in touch as we go to raise the bar on accountability and community support!

How are you feeling after day 1, day 10, day 20? Which exercises feel easy and which feel challenging? Have you rocked any modifications that you can share with your fellow BodyWiseMamas?

Feel free to drop your comments right here or DM me on IG or FB @bodywisemama! #bodywisemama2020

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(re)Building a Solid Core: It’s Not About Abs

Kate Jesuele — Tue, 22 Oct 2019 23:49:50 +0000

We can’t help ourselves. We all strive for a solid core. But, as it turns out, this common fitness goal goes beyond a six-pack and deeper than rock hard abs. I believe you don’t need to target your abs to get to that solid core. Curious? Read on.

I spent 25+ years harshly judging and sabotaging myself for not looking, feeling or being good enough as is – for not being worthy or acceptable as is. I managed anxiety and depression with the insidious cycle of restrict-control-binge (both food and exercise) that went on in secret for about 10 years. I felt ashamed for the fear of inadequacy that I outfitted with perfectionism. I was energetically dizzy, mentally self-conscious and physically exhausted from obsessive-compulsive coping strategies. I experienced chronic fatigue, panic attacks and intestinal problems from being disconnected from and mistrusting of myself to the core – impulsively reaching out for guidance from those I perceived to be wiser.

And I bet I’m not alone, am I? Are you with me?

The long and winding process to interrupt, understand and heal these patterns of thought and behavior as well as (re)connect with a deep and authentic sense of self/purpose/path began after college. But it wasn’t until witnessing and grieving my mom’s death followed by navigating infertility and related hurdles to TTC at 36 that I began consistently practicing what I preach: righteous self-care versus restrictive self-control. Life had hit me with a 1-2 punch to my body/mind/spirit that knocked me down and woke me up. This is an unfortunate pun but it rings true: I was left with no choice but to cut the cord of relying on external, superficial or fleeting cues that I was “OK.” Like, ahem, abs. Here’s where the concept of an authentically solid core comes in.

We’re born into a body in which consciousness – the human spirit – gets to reside for a single lifetime. The physical strength and integrity of the core are correlated with our mental and spiritual well-being. The bones, muscles, connective tissues, etc. that contain this human experience should be tended to in loving, nurturing, reinforcing and empowering ways. If we are given the tools to do that and we choose to do the opposite, we are squandering our freedom – our personal power – our righteous and authentic sense of self.

The deep and structural muscles of the core, to me, are the most “bodywise” entry point for restoring and reclaiming an authentic, empowered and STRONG sense of self. There is so much more depth and function to us at the core than the appearance of abs (rectus abdominis). This is especially important to keep in mind if you are currently pregnant or if you’ve recently given birth. In both instances, the abs and their connective tissues stretch, change shape and may be inaccessible for some time by way of crunches or sit-ups. But, in both instances, you can maintain a strong core and preserve the integrity of your abs for later in postpartum recovery. You can start here if you are pregnant and here if you’re recovering after baby’s b-day.

Now, about those “six-pack abs,” I have what might be surprising news for you: you already have them! And targeted ab exercises alone won’t actually lead to a well-built solid core you can see and feel. But, the good news is, I’ve designed a workout called “Authentic Core” that will definitely move you in the right direction.

Please note: If you have recently been pregnant, had a C-section or experienced any other compromise to your abs, please check with your doctor, midwife or a physical therapist before doing this workout.

Authentic Core by BodyWiseMama

Give yourself 20 minutes for this workout. Set up a timer on your phone or computer to keep you “on the clock” without having to keep your eyes on the clock. There is no break in between exercises/intervals but you can take 30-60 seconds off in between each round to reset your timer, stretch and/or hydrate. Be sure to practice diaphragmatic breathing as much as possible throughout the entire workout.

Round 1: 60 second intervals

Round 2: 50 second intervals

Round 3: 40 second intervals

Round 4: 30 second intervals

Round 5: 20 second intervals

Lat Pull Lunge + Kick*

(optional: w/ or w/out light-to-medium dumbbells: ~3-10 lbs.)

*split time between sides

Goddess Squat Reach + Rise

(optional: w/ or w/out light-to-medium dumbbells: ~3-10 lbs.; no arm reach or calf raise)

360 Degree Leg Circles*

(optional: Dead Bug – dynamic or static)

*Circle legs towards the right for half the time then switch towards the left

Bridge Walk

(optional: Bridge Hold)

(4 small steps forward/4 small steps back)

High Plank Toe Taps or Jacks

(optional: Hover Knees above ground in Table Top)

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Core Exercises for Postpartum Recovery

Kate Jesuele — Sat, 15 Jun 2019 18:16:11 +0000

When I envisioned a virtual sanctuary of strength and empowerment for women on the path of motherhood, I saw YOU, mama. I saw you logging on to your own private virtual studio – perhaps at 3 a.m. in between feedings when you’re too stressed to sleep – to be reassured and reminded to trust the process of doing the deep, slow and often subtle work of reconnecting to yourself. There’s no better place to start then your core for a few reasons:

The functional compromise to your core during and after pregnancy may have you feeling disconnected from your power – literally and figuratively.
The aesthetic changes to your core may be a thorn of frustration and discouragement
The physical, mental, emotional and spiritual demands of caring for your newborn may have you experiencing overwhelm, depletion and fogginess.

You are in the right place and in the right hands with me. Here’s what we’re going to do.

Gradually reconnect to and turn up the volume on your abs.
Feel relieved, satisfied and motivated to keep going.
Meet you exactly where you are, without you needing to go anywhere or do anything but lie on the floor and breathe.

I love and hate to be yet another messenger of “Trust the Process.” So, how about this: I’m so glad you’re here – ready and willing to begin making REAL and SUSTAINABLE changes in how you feel at your core. Check out the postpartum workout video below to get started.

You can do the following series every day starting as soon as you feel ready to breathe deeply into and reconnect to your core muscles. Please make sure you check in with your doctor or midwife before doing foundation rebuilding exercises like these but, in my experience, you may very well be able to start here at around postpartum week 3 or 4. Complete medical clearance to resume exercising when there are no atypical birth complications present is given at the 6-8 week mark. Even then, I recommend continuing to use this series as a warm-up or daily practice until 4 months postpartum. If you feel strain and cramping during the “Mermaid Tail Splash,” try limiting your range of movement to even just an inch down and up or opt for alternating toe taps and/or heel drops from the suspended leg hold (“dead bug”) position.

Diaphragmatic Breathing w/ Block Hold x 10 breaths
Suspended Leg Hold (continue diaphragmatic breathing) x 8-10 breaths
Mermaid Tail Splash x 10-20 breaths (inhale to lower / exhale to lift)*
*Repeat the Mermaid Tail Splash for up to 3-4 rounds total or until you feel an undeniable and familiar good burn in the abs.

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How to Protect Your Abs during Pregnancy

Kate Jesuele — Wed, 29 May 2019 19:33:49 +0000

Your body comes fully equipped with an amazingly strong and stable baby carrier: pelvic floor seat, diaphragm handle, and the obliques and transverse abs making up the sides and wrap around the low back. These specific muscles of the core are what I target and train in practically every prenatal workout in the BodyWiseMama Member Studio. Once you master a few go-to moves with modifications, you’ll be well on your way to rocking some solid core training in your prenatal workouts at any and every trimester – from 1st through 4th.

Some basic guidelines to follow when you start training for the strongest baby bump body:

Diaphragmatic breathing is your bump’s basic BFF: inhale = muscles expand / exhale = muscles contract
Steer clear of deep crunching, extreme twisting and overstretching.
Breathe into the “corset muscles” (forgive my anti-feminist metaphor!) that wrap around the bump for positive feedback/engagement in the abs (i.e. a feeling of bracing/containment/drawing in and up that you can actually see if you use a mirror – a visual lift in your bump)
If you feel cramping or a sense of straining in the muscles surrounding the bump during any exercise, stop and take a few moments to relax and breathe deeply. Resetting your body/mind for a few moments might be all you need to get back into it with a bit more support and a couple of positional modifications.
If you’re not sure that you’re engaging your core muscles safely and effectively, leave core-specific work off the table for now and reach out to me for a free 30-minute consultation. I’m happy to help coach you through a few exercises that are tailored to your body.

This workout will bolster your core from the bottom up in a three-dimensional way: front, side and back.

Side Lying Abduction (full range) x 20 right leg
Side Lying Abduction (pulse) x 20 right leg
Side Lying Abduction (knee drive) x 20 right leg
Repeat on left leg.
Kneeling Plank (hands or forearms) x 5-10 diaphragmatic breaths
Hands & Knees Hover Hold x 5-10 diaphragmatic breaths
Side Table with Lateral Raise x 20 each side (use a light weight, 2-5 lbs., or no weight)
Block Hold Bridges x 10-20 (small range of movement; exhale to lower/inhale to lift)
Bridge Hold x 5-10 diaphragmatic breaths
Frog Legs (with OPTIONAL bicycle if in the first 20-24 weeks) x 5-10 breaths OR 20 alternating bicycles

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