There are three main steps that I work through with all of my postpartum clients.  The first is making sure they are in proper alignment.  This is so much more than your mom reminding you not to slouch. A body that is in proper alignment allows all of the muscles to function optimally.

As usual, any person can be using compensations in their alignment, but I’m focusing on postpartum women (remember, any woman who’s had a baby is postpartum).  During pregnancy, a woman will often develop a posture to accommodate for the growing baby.  This usually presents as ribs back and possibly flared, hips forward, butt tucked under.

The rib thrust (or rib boob it can be called) is another alignment compensation for moms during exercise.  Pay attention to your back arching and sticking your boobs out when you do upper body moves like rows, chest presses, and overhead presses.

Let’s be clear, there is nothing wrong with your body moving through many different positions. The problem occurs when the body stays in one specific position as a compensation.  This can lead to pain and dysfunction.

For example, in this position, the diaphragm cannot lower effectively to take a big deep breath, the transverse abdominis cannot effectively stabilize the core, the pelvic floor is shortened and tight, and the glute muscles are not engaged.

The back needs to pick up the slack since the core can’t stabilize.  The pelvic floor can’t lengthen and shorten as it should.  Tight pelvic floors are not better than loose pelvic floors, all muscles should be able to shorten and lengthen.  Moms may also notice a flat “mom butt” as a result of the glutes not working effectively.

What’s the solution? Correct your alignment! Simple, but not easy.  Julie Wiebe uses an excellent illustration to help us actually find an optimal alignment.  She calls it the ski jump.

1. Stand with a chair in front of you for balance.  Do this with a mirror to watch your body.
2. Lean forward into the ski jump position on your toes. You will notice your butt naturally untucks.
3. Slowly rock back to standing straight up, with your weight distributed evenly on your feet. Your butt should stay untucked.
4. Check your body: you should notice your ribs stacked over your pelvis, spine in a natural curve, butt untucked.

Notice how my ribcage is behind my pelvis, my butt is tucked under

Now my ribcage is stacked over my pelvic with butt untucked.

This position may feel awkward at first.  You may actually feel like you are sticking your butt out.  This is why a mirror can help.  Take pictures in the before and after position.  You will notice that the changes are very subtle.  However, your body is in a much better position.  Try taking a big deep breath in each position.  In which one was it easier?

Try to be more mindful of the way you are standing throughout the day.  When you’re washing the dishes, preparing dinner, standing in line at the grocery store.  Start to take notice of when your butt tucks under as a compensation.

Also take notice of how you’re sitting (I know, you’re a mom, you don’t sit).  But, think about it.  In the car, recliners, sitting on the floor with your kids, in which position do you often find your pelvis? Tucked? I know I did.  This is another area you can work on.

Again, you don’t need to obsess over your alignment, just be more mindful of it.  If you’re constantly standing a certain way it may mean you’re also moving in that same alignment.

Notice the difference in my squat when I start in a butt tucked position verses an untucked.

I want all moms to be able to move and function with zero pain, discomfort, or dysfunction! Motherhood is a sport that we should all feel strong enough to handle!

Questions? Comments? Reach out to me, I’d love to help!

Janelle