https://www.beachmama-wellness.com/blog daily 0.75 2025-02-10 https://www.beachmama-wellness.com/blog/signs-pelvic-floor-needs-help-pregnancy-x3k8g-x3lsk monthly 0.5 2025-02-10 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/1739226025855-Y294G5Z50Y0206RVJS64/unsplash-image-8n02UpJ170E.jpg Blog - 3 Signs Your Pelvic Floor Needs Help During Pregnancy (and How to Fix It!) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beachmama-wellness.com/blog/si-joint-pain-relief-x3k8g monthly 0.5 2025-02-10 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/3188f6dd-bcf0-4fbe-ac9b-74650a61f523/SI-Joint-Pain_location.png Blog - SI Joint Pain in Pregnancy: Causes, Symptoms, and the Best Relief Strategies - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beachmama-wellness.com/blog/cesarean-recovery-tips monthly 0.5 2025-02-03 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/0c06e359-ba8b-499a-b3bf-5ca5e09a8432/csec.jpeg Blog - Top 5 Tips for Immediate C-Section Recovery - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beachmama-wellness.com/blog/hemorrhoids-and-the-pelvic-floor-treatment monthly 0.5 2024-06-03 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/dff72159-005d-42e8-ab90-69f5f584b61c/2226657.jpeg Blog - Understanding the Connection Between Hemorrhoids and Your Pelvic Floor: How Pelvic Floor Therapy Can Help - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beachmama-wellness.com/blog/postpartum-pain-with-intercourse-fjlng monthly 0.5 2024-05-22 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/d76b93b9-02e3-415d-b3e8-bc60895b9060/Mid-Atlantic-Tidewater-blog-images-3ebe3565.jpeg Blog - Postpartum Pain with Intercourse: A Pelvic Floor Therapist’s Perspective - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beachmama-wellness.com/blog/chronic-constipation-pelvic-floor-fhmdn monthly 0.5 2024-05-22 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/3f16e510-7607-46b5-bc96-304d697a5eb0/constipation-min-1024x683.jpeg Blog - Pelvic Floor Dysfunction and Constipation: What's the Link? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beachmama-wellness.com/blog/labor-down monthly 0.5 2024-06-10 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/1701728466990-UL5KMX4W804OD949X1WQ/image-asset.jpeg Blog - How Laboring Down Can Save Your Pelvic Floor - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/7aac5776-b0e3-41e1-be2d-46b85f2683c8/Station1.jpeg Blog - How Laboring Down Can Save Your Pelvic Floor How do you know if baby is low enough? We measure baby’s stage based on where their head is in comparison to your vaginal opening. You can imagine that the closer the baby’s head is to that opening, the less work you will have to do. Ideally, baby’s head will be off a stage of +2 or lower. I know what you’re thinking- how on earth am I supposed to know that? ASK! You have the power to ask any question you want during your birth. https://www.beachmama-wellness.com/blog/pelvic-therapy-stress-incontinence-zdbdk monthly 0.5 2023-10-24 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/cd16eed3-3cf2-4918-96aa-94379e667198/stressincontinence_1280.jpeg Blog - Gotta Go? Understanding Stress Urinary Incontinence - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beachmama-wellness.com/blog/pelvic-therapy-cesarean monthly 0.5 2023-10-24 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/ec010c3d-1c32-40ec-94ee-4f9fdc98c8ae/c-section-scar-1621515663.jpeg Blog - Pelvic Therapy After a Cesarean Birth: Do YOU Need it ? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beachmama-wellness.com/blog/vaginal-birth-recovery-top-5-items-your-vagina-needs monthly 0.5 2024-05-22 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/a6b450f2-7585-4eb3-b250-ef3f3c81075a/mom-and-baby-laying-on-bed-1.jpg Blog - Vaginal Birth Recovery: The Top 5 Items Your Vagina Needs - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beachmama-wellness.com/blog/pelvic-therapy-pregnancy monthly 0.5 2023-04-17 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/a8683e0e-92b8-4bbc-bf73-6f0d3fca11f1/talia.jpeg Blog - Why You Should do Pelvic Therapy During Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beachmama-wellness.com/blog/preventing-perineal-tears monthly 0.5 2023-03-06 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/8c2aefed-fb7f-42da-8f2b-d7fffcc7cf89/perineal_tears_1-4.jpeg Blog - 5 Tips to Prevent Perineal Tearing During a Vaginal Birth - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/9883bb1f-1b09-471e-afa8-c13eff82340d/170px-Perineal_massage.svg.jpg Blog - 5 Tips to Prevent Perineal Tearing During a Vaginal Birth - Perineal Massage This is a great thing to start around 35 weeks. You can do it to yourself (in either a Captain Morgan’s pose or comfortable side lying/reclined position) or with the assistance of a partner. The idea is to insert your thumb about a knuckle deep into the vaginal opening and apply a firm pressure towards your anus. Take a few deep breaths here and work your way around the vaginal opening. repeating the same thing. https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/b80a4b68-dc8a-4817-8e48-55d1fcfdd629/deep+squat.jpeg Blog - 5 Tips to Prevent Perineal Tearing During a Vaginal Birth - Poses that Stretch the Perineum Try a deep supported squat or happy baby pose. These positions stretch the perineal area and are also excellent pelvic floor relaxation poses. Once in the pose, take a few deep inhalations here as you hold the stretch. https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/8bfcf4ef-51ad-40f8-8f35-9905636ce9f7/compress.png Blog - 5 Tips to Prevent Perineal Tearing During a Vaginal Birth - Warm Compresses When baby is crowning, ask your partner or birth worker to apply a war compress to the perineum. Yes, this is a totally reasonable request. This will help increase the blood flow to the area making it more adaptable to the stretch. https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/4b62d2f2-e9ad-46f1-9ac9-266549f8201e/12-28-21__13733.jpeg Blog - 5 Tips to Prevent Perineal Tearing During a Vaginal Birth - Try Different Labor Positions Positions such as on your hands and knees, side lying or squatting greatly decrease your risk of tearing compared to a traditional supine position. And yep, you can even do some variation of these positions with an epidural. https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/d059cf81-1e92-4f9e-a99d-0e88b1143f1a/breathing.jpeg Blog - 5 Tips to Prevent Perineal Tearing During a Vaginal Birth - Breathe While Pushing Keeping an open mouth when pushing (think: a breath, moaning, or screaming) can help to decrease the strain on the pelvic floor. Imagine that with an open mouth you are keeping the doors open to let baby out. When you hold your breath, you are keeping your pelvic floor muscles in a shortened position, leaving you more susceptible to a tear. https://www.beachmama-wellness.com/blog/pelvic-organ-prolapse monthly 0.5 2023-03-05 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/5e6ae9e5-7182-49fc-a1b6-07d679192fb9/Pelvic-Organ-Prolapse.jpeg Blog - 5 Things to Help Your Prolapse, Right Now - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/a8cbb1be-89fd-4e03-b73e-fbe8d1bb3b09/WSHTIH_YogaHappyBabyPose.jpg Blog - 5 Things to Help Your Prolapse, Right Now - Connect to Your Pelvic Floor Whether your pelvic floor is tight or weak, connecting to those muscles is NEVER a bad idea. Try this: place yourself into a child’s pose position (we also love a Happy Baby or deep, supported squat) and take a few deep inhalations in through your nose. Feel that movement in your pelvic floor with each and every inhale. Work on this deep breath work for 5-10 minutes per day in whichever pose feel’s the easiest to you. https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/16de1b26-911e-4fef-a609-ab57b5031a5e/common-cue-heels-down-in-down-dog-35c611f747ea7888a313666d519d88b9.jpeg Blog - 5 Things to Help Your Prolapse, Right Now - Take Advantage of Gravity Try getting into positions that reduce pressure on your pelvic organs and abdominal wall. This is particularly useful after a long day or immediately after exercise. These poses are meant to be proactive and don’t need to be saved for times of symptoms. Legs up wall: scoot your bottom directly against a wall and place a small pillow or folded blanket under your bottom. Extend your legs straight up the wall and breathe. Downward dog: with hands on ground, walk your feet up until you form a triangle with your body. Stay in this position and breathe. https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/9b771d3b-7a30-4165-9d08-bbd4ea4ded3d/W9wUS4C2Q5i4V9S5Jj1F_squatty-potty_1_.jpeg Blog - 5 Things to Help Your Prolapse, Right Now - Get Your Bowels in Check Healthy bowel movements are one of the best ways to keep symptoms of prolapse away. Think about how your prolapse started… with extreme downwards pressure. If you are constipated, you are constantly creating more pressure with each and every BM. A good bowel routine is vital for those suffering from POP. Try incorporating these tips: Use a Squatty Potty or stool for your feet Don’t hold you breath when passing your stool Stay hydrated! Aim for 80-100 oz/day of H20 Try incorporating a daily dose of Magnesium Drink warm liquids to get your intestinal motility going until your BM Don’t force your BM and go when you have to go! https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/1a13b69f-a1a4-4aed-b72d-19f180870e7c/bad-posture-1030x675.jpeg Blog - 5 Things to Help Your Prolapse, Right Now - Posture, Posture, Posture! During pregnancy and postpartum, our posture tends to change. This is because of the growing size of your belly, pulling your center of mass forward and tilting your pelvis. Because we tend to lose core strength during pregnancy (amongst other musculoskeletal changes) our posture doesn’t always return to our pre-posture status. This posture can increase downward pressure on the pelvic floor, potentially increasing prolapse symptoms. Postpartum, it is important to take your posture into consideration throughout the day. Think about seated posture when feeding baby and standing posture when wearing and holding baby. Here are some tips: Seated: Scoot all the way back against the backrest or use a small cushion against the small of your back. Both feet should be flat on the ground or stool. If feeding baby, be sure to bring baby to you, not the other way around to prevent hunching over. This may require you using more support pillows than you’re used to. Avoid staring down at baby throughout feed; again this will round your spine forward. Standing: Stand with weight evenly distributed amongst both feet. Lengthen spine by imagining a string pulling the top of your head towards the ceiling Stack shoulders over rib cage and rib cage over your hips. Squeeze your butt muscles a couple of times and release. https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/ffa14ec8-c866-4432-bb5f-7fc45da683ce/unsplash-image-PmNjS6b3XP4.jpg Blog - 5 Things to Help Your Prolapse, Right Now - Manage Your Pressure! Most women who have POP report that their symptoms are at their worse by the end of the day. This makes senses if you consider all of the movement we do throughout the day: lifting kids, laundry baskets, getting in and out of cars, bowel movements, working out and so much more. So how can you combat all of these daily activities from exacerbating your symptoms? Pressure management, thats how! Remember to exhale on the harder part of any movement. Think about saying “haaaa” in these moments. If you’re picking up a kiddo from the ground, exhale as you stand up. When standing up from sitting: “haaaa”. https://www.beachmama-wellness.com/blog/choosing-the-right-lube-for-you monthly 0.5 2023-02-12 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/8c6166f8-5ba1-416f-ae5b-f217368d0266/lube.jpeg Blog - Choosing the Right Lube for YOU - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beachmama-wellness.com/blog/tug-of-war-technique monthly 0.5 2023-01-29 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/daf55146-aa0d-4472-8ffa-019f458ca2b2/019EFD40-7D7B-4DAF-91BC-A8B331B20D5A.jpeg Blog - How To Get More Power With Your Push: The Tug-of-War Technique - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/edc3552a-5dfe-4b3e-9a18-33600eda7001/tug+of+war.jpeg Blog - How To Get More Power With Your Push: The Tug-of-War Technique Pulling upwards. With this technique, you would attach a long piece of fabric around the squat bar or have a partner hold the opposite end of the fabric. If using the bar attachment, place your feet up on the bar. When you’re ready to push, pull upwards on the fabric against resistance. Try this out at home and notice the power you can generate without having to bear down. https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/a0e83ac6-bb2e-486d-94bd-0d46562889c3/tug+of+war+2.jpeg Blog - How To Get More Power With Your Push: The Tug-of-War Technique 2. Pulling downwards. Some women may prefer this method or feel that they can get better leverage this way. This method may also be more comfortable in a side lying position. Simply attach the piece of fabric above your head to the bed and pull downwards towards your feet once you feel the need to push. https://www.beachmama-wellness.com/blog/how-to-avoid-postpartum-leaking monthly 0.5 2023-01-12 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/40f42bc4-8551-4d08-a4b0-563b88905c3a/2045935.jpeg Blog - How To Avoid Postpartum Leaking - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beachmama-wellness.com/home daily 1.0 2026-01-06 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/1637102675094-JV9ZFMD99GAU4H2ILSY0/8.png Home https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/1637102696496-PECPCJ7R63UCABJDU0IC/10.png Home https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/1637102710554-5WJEWEGQFK9UMAHQ9WT6/11.png Home 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https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/1637112521028-57WWEJIA0I57XSHXD06H/Pelvic+Floor+Physical+Therapy+%283%29.png Home - Make it stand out Pelvic Floor Physical Therapy https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/1637113046825-AO97XOLQDU25Z3GT35XT/7.png Home - Make it stand out Pre + Postnatal Wellness https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/29b9521c-e76a-42af-be10-db31db528489/BeachMamaSp24_288.jpeg Home - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.beachmama-wellness.com/beachmama-wellness-california daily 0.75 2024-06-10 https://images.squarespace-cdn.com/content/v1/61785e9be5155d2ef605e1e4/1637255778271-GIBUS3UT39RTBN00MXPT/Beach+Mamma-5.jpg BeachMama Wellness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. 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