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Healing My Pelvic Floor One Awkward Purchase at a Time
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items Not gonna lie… postpartum healing is a little humbling 😅
This is everything I’ve used (or am currently using) to help with pelvic floor issues, fascia tightness, and just generally feeling like my body is mine again after three babies.
Nothing ext...
Sections
6
Movement That Doesn't Make Things Worse
Fascia Release (Hurts So Good??)
Pelvic Floor Things I Never Thought I’d Own
The "Breathing Is Actually Important?" Section
Recovery Mode Staples
My Hot Mom Walk Era Essentials
Movement That Doesn't Make Things Worse
Low-pressure, actually helpful movement that supports healing instead of making your pelvic floor cry.
Devi Daly Yoga really helped me to understand the pain in my body. Like it hurts... then it would release? I'm not even sure how it works but it works!
35 Min Yin Yoga | Full Body Fascia Release
Yes, you could probably do yoga on the floor. But there's something about a nice thick yoga mat that makes the pain just a bit more bearable.
KEEP Yoga Mat 7mm Thick Extra Wide 32''
If you're especially tight, I recommend a sturdy yoga block to help ease into the poses.
Hatha Natural Cork Yoga Block, Eco-Friendly
One of the top pelvic floor excercises I've been instructed to do is essentially a wall sit but pushing my knees out against the resistance band around my thighs.
Resistance Bands 5 Levels Multi-Colored for Workout
This is one of the main excercises to help strengthen the core as well as align the pelvic floor again.
Banded Wall Sit #howto #wallsit #lowerbodyworkout #fitness #shorts
My favorite part about these is the slip on feature. I'm so sick of bending down to retie my shoes, especially when I'm wearing the baby.
ALEADER Women's Energycloud Slip On Shoes
These are the EXACT same ones I use. They make a world of difference with plantar fasciitis. I put these into whatever pair of shoes I feel like wearing that day.
PowerStep Pinnacle Maxx Orthotic Insoles
Fascia Release (Hurts So Good??)
Apparently all my tension has been hiding in random places… cool cool.
These helped loosen everything up and made my body feel less “stuck.”
Skip the spikey foam rollers. They hurt and don't work as well as these.
Amazon Basics High-Density Foam Roller, 18"
Pro Tip: Hide this in a place your toddlers won't find it. Seriously the most used tool in my home for fascia release.
FITZELAR Massage Lacrosse Balls for Myofascial Release
Have you tried fascia/muscle scraping? Because you should... It's wild how you can be scraping and then the muscle suddenly relaxes. Watch a few videos so you can know what to expect.
2-in-1 Stainless Steel Gua Sha Muscle Scraper Tool
This helps with lymphatic drainage and improving blood circulation. Don't forget to drink water!
Kitsch Dry Brushing Body Brush for Lymphatic Drainage
Go easy with this thing. It definitely helps with the muscles that are hard to stretch and reach though!
OLsky Deep Tissue Massage Gun, 9 Attachments, 30 Speeds
This can be done with the foam roller when the yoga block doesn't give as much of a stretch anymore.
Sacral Release Yoga Block Placement
I use a yoga block to make sure the ball gets deeper through the muscles to the one that hip flexors better.
Use a lacrosse ball to release your hip flexors.
I do this everynight at this point
Lacrosse Ball Release to Glutes: Hip Mobility
It hurts. Just warning you :)
Glute Release - Peanut Ball
Sometimes the single ball is too much in one spot and you need two to cover more area.
5BILLION Peanut Massage Ball - Deep Tissue
It's just me and my Psoas Release tool against the world.
COZLOW Psoas Release Deep Tissue Massager
Pelvic Floor Things I Never Thought I’d Own
And yet… here we are.
Awkward? Yes. Life-changing? Also yes.
Welp. This is awkward. So the hook part? Essential for going around the bone to get that pesky muscule at the bottom of you glutes. Also it vibrates, which helps it get the muscle to release faster.
IntimateRose Vibrating Pelvic Wand Massager
I didn't even realize these things existed, but they help with getting better bladder control when you have a weak pelvic floor.
Perifit Care+ Pelvic Floor Exerciser App
If you don't want to spend the money on the biofeedback trainer, these are a great second option!
Kegel Exercise System - 6 Silicone Weights & Training Kit for Women
Depending on your insurance, you could get this for free!
Virtual Pelvic Floor Therapy | Hinge Health
If you need an app to keep you on track :) Honestly, the checklists have helped so much.
kGoal: Take Control Of Your Pelvic Floor
I've started going to a chiropractor that works out of Airrosti. I HIGHLY recommend. They work with fascia release and give you exercises to help.
Locations
The "Breathing Is Actually Important?" Section
Turns out I was breathing wrong my whole life 👍
This made a bigger difference than I expected.
exercises for beginners (ahem, me)
How to do Diaphragmatic Breathing Exercises for Beginners | PHYSIOTHERAPY
My PF therapist mostly had an issue with my lack of core strength. She basically sent me home with the homework to breathe through my diaphragm for a while to help build it back up.
How to Belly Breathe // Diaphragmatic Breathing for a Stronger Core
Honestly, it's harder than it looks. And I played French Horn all throughout High School. You'd think I'd know better!
How to do Deep Core Breathing - AKA Diaphragmatic Breathing
Recovery Mode Staples
Because your body heals better when you actually let it relax (shocking, I know).
I can't rave enough about these! I got two so there's always a cold one ready to go when the one I'm using has warmed up. Remember, cold helps with inflammation. Heat increases blood flow.
FlexiKold Gel Soft Ice Packs for Injuries - Medium
I love using this to help relax and promote blood flow. I particularly like that I don't have to deal with the grainy salt feeling with this stuff.
Dr Teal's Foaming Bath Pure Epsom Salt
Magnesium Spray helps with muscle pain and cramps. It can sometimes dry you out and leave you a little itchy.
Seven Minerals Pure Magnesium Oil Spray 12oz
Finally, I need a nice comfy lounge set after all that work, relaxing my muscles.
Ekouaer Women's Short Sleeve Lounge Set
I love this therapist on Instagram! So insightful.
Three Sixty Wellness | Online Pelvic Floor Therapy on Instagram: "Your pelvic floor responds to your whole lifestyle… not one exercise. So if you’re tired of do… | Pelvic floor, Pelvic floor therapy, Health and nutrition
My Hot Mom Walk Era Essentials
It's the leak-proof for me. The bottle fell off the stroller? No big deal. No hands to hold the toddlers and the bottle? Throw it in the diaper bag on your back.
Owala FreeSip Sway 30oz Insulated Bottle
If it's a quick walk or outing, this is the perfect bag to leave in your car for a quick grab before you go. It has room for emergency diapers and wipes plus your phone, wallet, and essentials.
Small Diaper Bag Crossbody Sling
If your stroller doesn't come with a built-in caddy, you're going to want one. Everything you need is at your fingertips.
TOPDesign Baby Stroller Organizer with Cup Holders & Mesh Bag (Checkerboard)
Ok Hear me out. I KNOW these are expensive. My sweet husband gifted these to me 6 years ago. And since then, they have been my go-to only pair. They don't tug at my hair when I put them on my head. They're sturdy and make me look HAWT. But also, I wa...
OAKLEY Feedback OO4079 Sunglasses + Leash Kit
I love open-ear headphones as a mom! They're ACTUALLY comfortable, you can hear your kids asking a question, and you can be alert when cars drive past.
Sony LinkBuds Clip Open-Ear Wireless Earbuds Lavender