'Corrective Exercise' What is it? And how does it ease aches and pains?
The posture of parenthood is a 'slouch' --- let's change that with corrective exercise!
If you wonder how I choose which exercises to put in my classes - below you will find some of the methods behind my class choreography!
So many movements cause us to constantly hunch forward. From nursing and bottle feeding in awkward positions, to the repetitive bending down and picking little ones up from the crib, stroller, floor, or carseat - they can cause aches and pains.
Plus! We are so much more accustomed to ‘sitting’ than our ancestors. They got a lot more incidental movements in during the day.
I have spent a lot of time getting educated through women’s fitness certifications. If you wonder how I choose which exercises to put in my classes. Watch this interview!
I’ll bet you can guess some of the most common complaints I hear from women (especially in the prenatal and postnatal period).
Can you relate to any of these?
If so… My Strong Sexy Mammas workouts can help!
-tight hips - pelvic and pubic pain
-weak glutes - flat bum
-weak abdominals - bulging belly - diastasis recti
-sore lower back
-sore upper back
-weak shoulders
-incontinence - weak pelvic floor
According to NASM,
“Corrective Exercise is a technique that leverages an understanding of anatomy, kinesiology, and biomechanics to address and fix movement compensations and imbalances to improve the overall quality of movement during workouts and in everyday life.
Corrective Exercise is used to help assess and determine the root cause of imbalances and faulty movement patterns that lead to issues with posture, balance, and total body coordination.
Once the issue or issues are identified, a Corrective Exercise Specialist can then develop an exercise routine that addresses the problem through foam rolling, stretching, and total body exercises.
By addressing a client’s functional movement and the issues impeding it, especially at their feet, knees, and hips, it helps reduce the stress put on their body. By properly aligning the body, corrective exercises help it to handle the load that everyday movement puts on it and helps reduce the risk of future injury.
Thanks to these strategies, clients will be able to move better, which will open up a variety of new exercises they will be able to do. It will also give them the ability to take part in a plethora of different activities and sports that they enjoy and may not have been able to do otherwise.”
In today’s interview, I chat with James Goodlatte from Fit for Birth (fitness certification company for pre and postnatal corrective exercise + diastasis recti core consultant program).
Here are a few of the topics we hit on:
*1. Fit for Birth Principles and Outlook:
a. 3 Trends Causing Concern for Pregnant and Postnatal Mammas
b. 5 Foundations
c. Core Breathing Belly Pump
*2. Choosing exercises from a corrective exercise standpoint…. Common Complaints from Prenatal & Postnatal Mammas + How to Ease the Niggles…
*3. Prenatal guidelines and recommendations have changed over the generations and women are advised to be more active than in the past… however… there are still several principles we need to keep in mind for what’s safe and what isn’t?
a. intensity— How much is enough… How much is too much? I would like for us to get in RPE rather than heart rate being used to monitor intensity…
b. exercises on our back — used to be a 100% no-no… but now it is allowed… can talk here about how moms will know if it is not suitable for them to be on their backs.
*4. Postnatal Return to Exercise— this has also changed a bit… when is it appropriate for moms to return to exercise and how should it be done?
a. How can trainers and medical providers like doctors/midwives/women’s health physical therapists help serve postnatal women collaboratively?
b. Specific First Exercises Postnatal Mammas Should Do and When?
*5. How can prenatal and postnatal women preserve the integrity of our core during pregnancy? And how to we restore it postnatally?
This is HUGE in Strong Sexy Mammas and is neglected by the majority of the fitness industry.
*6. Upcoming Projects Fit for Birth is Working On… ((COVID 19 has forced nearly every industry to pivot… fitness is going almost 100% online at the moment… Fitness Instructors Need Business Mentors right now… and many people… not in the fitness industry... are evaluating what they do for a living… might be keen for a change… FFB can help!))
