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4 Simple Pelvic Floor Exercises for New Moms & All Moms

Hey Mamas,

Pregnancy f—, I mean, messes, your body.

One thing many of us don’t hear enough about, until it’s too late, is the importance of pelvic floor exercises.

The pelvic floor muscles hold the pelvic organs in place, we’re talking bladder, rectum and uterus. You can feel the pelvic floor muscles in action if you squeeze as if your preventing yourself from urinating. Click here for a good visual.

Now, that you know what they are, you’re next thoughts might be, is a weak pelvic floor causing:

  • pain during sexual activity
  • week bladder, aka urinary incontinence
  • constipation
  • lower back pain

At one point or another, I could have checked off all of the above. After countless visits to gastroenterologist, rheumatologist, chiropractor and a slew of tests, I finally found salvation with a pelvic floor specialized physical therapist at Duffy & Bracken.

If you are pregnant, talk to your doctor about pelvic floor exercises you can do during your pregnancy. The more you do while you are pregnant, the better off you’ll be once the baby is out. (Did you know in France physical therapy is part of post-natal care?!!

now, here are some pelvic floor exercises I do, that have greatly improves all – ALL – of my symptoms.

Pelvic Floor Exercises: BRIDEPelvic Floor Exercises bridgePelvic Floor Exercises bridge

While lying on your back, tighten your lower abdominal (as if you are about to poop or the feeling of bringing your belly button into floor below you), squeeze your buttocks and then raise your buttocks off the floor to create a bridge with your body.

Hold for 2 seconds and release. Repeat 20 times.

Pelvic Floor Exercises: BRIDGE WITH LEG EXTENSIONPelvic Floor Exercises bridgePelvic Floor Exercises bridge

Stay in raised bridge, as explained above, continue to squeeze your buttocks. The, press your left heel firming into the floor and extend your right leg fully. Make sure to continue squeezing your butt, so that you’re not engaging your lower back.

Hold for 2-seconds. Return your leg to the ground and repeat with the opposite leg. Repeat 10 times on each leg.

If you’re just starting out, you should fully lower the bridge and rest. Work up to a point where you can do a few leg extensions without lowering the bridge or sacrificing form and that good squeeze.

Pelvic Floor Exercises: MODIFIED PLANK ON ELBOWS

Pelvic Floor Exercises modified plankLay face down on the mat and push yourself into a plank. Make sure your elbows are directly under your shoulder blades. Keep your pelvis tucked in. You should feel mostly glutes, core and upper shoulders working.

Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.

Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible without compromising form or breath.

Pelvic Floor Exercises: BIRD DOG

Pelvic Floor Exercises Bird DogPelvic Floor Exercises Bird DogBegin on all fours with your hands directly under your shoulders and your knees directly under your hips. Pull your abs in to your spine. (Imagine someone pulling your belly button from the inside.)

Keeping your back and pelvis stable, reach your right arm forward and left leg back. Don’t allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor.

Reach through your left heel to engage the muscles in the back of the leg and your butt. Return to the starting position, placing your hand and knee on the floor.

Do the same movement on the other side. Repeat 10 times on each side.

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new mom must haves by Pamela pekerman

New Mom Must Haves, As Seen On TV

Hey Mamas,

So, I’ve been getting around the country (Washington, D.C., Miami, Dallas) sharing new mom must haves, while trying to manage my own mama drama – hello sick kids galore and a new house that we likely will not move into until late 2018!

Any who, today is the first day in nearly three weeks that both kids are not sick, and, thus, attending daycare. With a slew of “free time” on my hands, I wanted to share my new mom must haves with all of you.

If you’re expecting a little munchkin, or know someone who is, check out these great products and services that will make motherhood a little easier – just a little.

NEW MOM MUST HAVES

Medical Innovations

New Mom Must Haves Medical Innovations

PreTRM, preterm blood test for premature birth
I can’t stop talking about this important blood test, which is a clinically validated prenatal blood test women can take to determine their risk of delivering prematurely. Results can now empower moms and their doctors to better manage and prolong their pregnancy and improve the health of the baby. Check out my full blog post about this new mom, game changer.

Pacidose Pacifier Medicine Dispenser ($14.99)
If you’ve ever tried to give a baby medicine you know all about the mama drama that can occur. Pacidose attaches to a hospital-grade oral syringe for perfect measurement, and a tiny tube down the middle that prevents the liquid from being wasted in the nipple. It’s a fuss-free, safer and more effective baby medicine dispenser.

TempTraq Wireless, wearable thermometer ($19.99)
When babies are sick, the last thing you want is to wake them up for a temp check. TempTraq monitor fevers continuously via an FDA-cleared, wearable, wireless temperature monitor in the form of a soft patch that continuously senses, records and sends temperature data to mobile devices through the free TempTraq app. Mamas, you can receive alerts when a child’s temperature hits a user-set red zone level. Otherwise, just keep sleeping.

Dream Support Team

Baby Brezza Formula Pro, Formula Mixer & Dispenser ($179)
The Formula Pro is the best way of prepare your baby’s formula bottles. It uses patented technology to measure, dispense and mix water and powdered formula to the perfect temperature and consistency! No more midnight formula mixing and mess ups!

Baby Brezza Safe + Smart Bottle Warmer ($69.99)
App-Connected Bottle Warmer that saves you time and energy! Mom can enjoy a 5-minute (yes that counts) power nap, or go to the lady’s room with peace of mind. The only Bluetooth-connected bottle warmer to warm both breast milk + formula. Its integrated Bluetooth capability – allows you to receive notifications from a smartphone app once the bottle is ready.

Baby2Body Digital Content Platform for Expectant and New Moms
Beyonce and Amal Clonney don’t get generic baby advice, and neither should you. They have a dream team of support and this new iOS app gives new and expecting mom’s direct access to the same star treatment. Basically it’s a personalized nutritionist, stylist and motivational expert in the palm of her hands… guiding women through all their trimesters and beyond.

New Mom Must Have Products

Better Bed Time

Olababy Trimmo Electric Nail File ($39.95)
Trimming babies nails isn’t just a beauty ritual, it’s a medial must. It’s also a maddening fuss!!! The Olababy Trimmo is an electric nail file designed for parents to delicately, yet effectively trim their baby’s soft, growing nails. It features a central disk with a rotating buffer pad that can be interchanged with various grit sizes to trim babies’ nails at 0 months through 12+ months.

Nanit by PENSA Re-imagined Baby Monitor ($279 + $50/year for insights)
Forget what you know about old-school baby monitors! Nanit is the smartest baby monitor ever because it learns how your baby moves, and tells you if they’re fussy, awake or sleeping like a dream. Insights help parents identify sleep issues, track sleep patterns, parent visits, room conditions and much more. Plus, a Sleep Score let you know if baby’s sleep is improving.

Kepi Kozy Kit safer swaddle($98)
Kepi Kozy Kit is the first-ever swaddling system to support and protect newborn’s head, neck, and spine thanks to a clever “spoon” nicely tucked under the swaddle. The design allows friends and family, from the youngest to the oldest, to support and hold a baby without worry. Seriously, this is the safest, smartest way to swaddle your baby.

New Mom Must Haves Baby Sleep Aid

Looking for more, new mom must haves? Check out my TV segments from ABC’s Good Morning Washington, NBC’s Miami 6 In The Mix, and EyeOpener TV syndicated to several markets including my new #CityCrush Dallas.

Pam does Miami
NBC6 6 in the Mix with (mom of two) Roxanne Vargas

Pam does Dallas
EyeOpenerTV with (new mama) Neeha Curtis

Pam does Washington, D.C.
Good Morning Washington with Autria Godfrey