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🌟Planks + Diastasis Recti🌟 ⠀⠀ - ⠀⠀ Many women, especially those who are postpartum, tend to want to use this exercise to strengthen their core. And planks do seem like they would be a pretty safe & somewhat beginner level exercise to use to strengthen your core! However, it all comes down to your form AND symptoms. ⠀⠀ - ⠀⠀ Explanation: Our rectus abdominis (the “6 pack” muscle, & more importantly, the muscle that separates with DR) often takes over when we are trying to strengthen our core and we don’t have good awareness of, or the appropriate amount of strength in our other core muscles, specifically the transversus abdominis (TA). This compensation from the rectus abdominis, & under activation of the TA can potentially worsen DR, or cause the onset. 😐 ⠀⠀ - ⠀⠀ So if you aren’t sure if you have correct form & proper abdominal support during your planks, try the tips from the video - look in the mirror or record yourself & see how you’re doing! Better yet, go get yourself a pelvic health PT & we can help with all that jazz & more 🤗. ⠀⠀ - ⠀⠀ If you ARE using your TA properly, make sure you listen to your bod & stop the plank when you can no longer maintain a hold. Always make sure you breathe throughout the exercise 🌬. ⠀⠀ - ⠀⠀ When you finish, assess how you feel - did you pee a little? Do you feel more pressure in your vagina/pelvic floor? Does your abdomen feel stressed? Did you shart? 😳 Pass a little gas? 👈🏻 all of those symptoms are signs that your core isn’t quite ready for a plank. There are SO many more core strengthening exercises that may seem simple, but are very effective! So, be flexible & open to trying other ideas! You & your abdomen & your underwear will be thankful you did. 😁💫 ⠀⠀ - ⠀⠀ For those that already do planks - Try this & let me know what you find out! Can you activate your TA & hold a plank effectively? Did you think you were doing it safely, & realized you weren’t? • • • 🎥: ridley kept telling me to put my shirt back on. So overall I’m feeling great about the sports bra attire for this video. but I’m happy to sacrifice myself to a little toddler criticism to teach y’all all the thangs. 😅💁🏻‍♀️ #diastasisrecti #postpartumbody ❄️🥶It’s still PEEZING outside🥶💦 ⠀⠀ ❄️ ⠀⠀ Although winter brings the holidays (which I love), that cold weather can also bring the gift of bladder control issues. ⠀⠀ ❄️ ⠀⠀ To keep it simple-ish, when we’re cold, our body recycles more fluid which is then emptied into our bladders. To compound that, when we get chilled, often our excitatory nervous system is activated which increases urinary urgency and decreases our pelvic floor muscle control. Weird, right? 😐 ⠀⠀ ❄️ ⠀⠀ So, if you feel like you have to pee more often and/or have less bladder control during the winter months, the good news is, you aren’t crazy! 😅 ⠀⠀ ❄️ ⠀⠀ Other good news: You can improve your bladder control by increasing your efforts to stay warm - Wear socks/shoes when you’re at home. Put on all your winter coats if you have to go outside. Warm up your car before you leave the house. Stay hydrated. Do some extra snuggling with your dog, kid, significant other, hot chocolate ☕️... And as always, keep your cool 🤓 when you feel the urge to urinate - breathe slowly, distract, kegel in order to calm the bladder down and gain control of your pelvic floor muscles to help keep you dry! Because no one likes to be wet AND cold! 🧥🧦🧘🏻‍♀️ ⠀⠀ ❄️ ⠀⠀ Don’t let the winter weather get you down! Stay warm (and dry), my friends! • • • 📷: getting all the snuggles to keep the frostbite at bay. 😅🥶 • • • #underthewomanhood #underthehoodpt #pelvichealth #womenshealth #physicaltherapy #physicaltherapist #bladderhealth #winter #winterweather #staywarm #staydry #urinaryurgency #overactivebladder #oab #postpartum #pregnancy #cold #readyforspring #springweather #mybkr 🥘 FOOD 🍱 🍞 How does food affect your pelvic health? SO many ways! 🌮 Today let’s just chit chat (at first my fingers wrote “sh*t shat” 😅😂💩) about your vaginal/vulvar flora and diet. 🍝 To keep your vagina at a healthy pH (slightly acidic), free from infection, and happy as a clam 🤓, here are some things to incorporate into and remove from your diet: INcorporate // ReMOVE: 1. WATER // Soda (especially diet) 2. Probiotics // Antibiotics (use them sparingly if/when possible) 3. Fermented foods // SUGAR 4. Vitamin C // Cranberry juice (unless you have an active UTI, and even then don’t get the juice unless it has no added sugar) 5. Veggies // Dairy (so many dairy-free options these days) 🍭 This is good advice for every vagina, but especially helpful for the easily irritated/type A ones. 🍩 If you’ve got questions, send ‘em my way! • • • 📷: my fave flavor of sauerkraut - garlic & dill 🤤 my kid loves it too (swipe 😂). • • • #underthewomanhood #underthehoodpt #womenshealth #pelvichealth #physicaltherapy #physicaltherapist #diet #dietaryrecommendations #vaginalhealth #uti #bacterialvaginosis #yeastinfection #homeremedies #mybkr #waterintake #beautyontheinside #healthyontheinside #bladderhealth #fortworthmom #kellermoms **This information is not to replace the advice of your provider/doctor. 🛀 Bath time 🛀 ⠀⠀ When Ridley was younger, I used to have mom guilt over taking morning baths and eating my breakfast while he played in a pack n play beside me, but then I realized we were both happy and eating peanut butter so the guilt was no longer (not the point of this post) 😅💁🏻‍♀️. ⠀⠀ 🛀 ⠀⠀ Here’s the point: if you have issues with yeast, bacterial vaginitis/osis, itchiness, vulvar pain/sensitivity, etc and you enjoy baths, do your bathing in plain water without the bath bombs, bubbles, 37 essential oils, or anything extra you like to put in there 🙅🏻‍♀️. Many of these bath extras have harsh ingredients and/or carry a pH that can irritate the vulva and vagina and/or alter the pH of the tissue leading the way to infection. ...An exception to the rule is Legos. If that’s your thing. ⠀⠀ 🛀 ⠀⠀ And this goes for washing your vulva with soap - don’t do it. Plain water and a gentle cleanse with your fingers does the job because the vagina is a magical self-cleaning machine. (Soap is basic, vagina is acidic so the two don’t mix 🤓.) ⠀⠀ 🧼 ⠀⠀ If you take the occasional epsom salt bath or whatever other therapeutic bath regime you have, that’s totally fine (unless you have a symptomatic reaction of course). ⠀⠀ 🛀 ⠀⠀ Any bath takers out there? I love baths, but now that Rid is older, I rarely get a chance to take them. 😭 • • • 📷: one day in high school he’ll love me for posting a pic of him in the bath with the caption referencing vaginal health. 😁💁🏻‍♀️ • • • #underthewomanhood #underthehoodpt #pelvichealth #womenshealth #physicaltherapy #pregnancy #postpartum Comin at ya live tomorrow on @legendairymilk’s IG at 7:30pm central! Talking about ALL things incontinence and pelvic health. Bring your questions, your friends, and drink of choice while we debunk the myth that motherhood means peeing on yourself is a new norm (It ain’t true y’all!!). — #Repost @legendairymilk with @get_repost ・・・ Join us on Monday night for a live workshop taught by Lacey Welch from @underthewomanhood, a Pelvic Health Physical Therapist. She’ll be discussing urinary incontinence after giving birth, exercises to improve incontinence and answering any of your pelvic health questions. You won’t want to miss this one! She’ll be going live at 7:30 pm CT/8:30 pm ET on the @legendairymilk page. Comment below if you’ll be joining us! • • • • • • #legendairymilk #underthewomanhood #underthehoodpt This makes me so happy 😂 Y’all have the best Saturday!! — #Repost @jennifer.garner with @get_repost ・・・ Happy Saturday. ❤️ #wevegotthis #keepgoing #🌟 📹: the infectious @donte.colley • • • #behappy #happysaturday #dance #danceitout #love #live #laugh #instagood #underthehoodpt #underthewomanhood

Contact Information

Under the Hood Physical Therapy
773 Bandit Trail
Keller, TX 76248
817.203.3216
laceywelch@underthehoodpt.com
Hours vary based on client needs.
Saturday and Sunday hours available!
(Located inside IMX Pilates Studio)
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