Author: Alison Naney

After you deliver a baby, it often takes time and effort to bring muscle tone and neuromuscular pathways back online for the pelvic floor. As with any well-structured and progressive training, don’t compare what you can do with what you see others doing. It’s much more important to start from where you are, and progress from there. The goal of the following beginning postpartum core exercises is to get your diaphragm, TA, and pelvic floor muscles working together again. Because of that, you can do this workout multiple times per week. It shouldn’t make you feel sore so much as…

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Core training after pregnancy demands patience and a back-to-the-fundamentals approach. This is because growing a baby changes your structure in major, long-lasting ways. Given these shifts to your alignment and anatomy, one of the best things you can do to support your return to athletic activity postpartum is to strengthen your core globally. Core training after pregnancy, and in general, isn’t about doing a million crunches to cultivate a six-pack. The goal is a functional core: a core that supports you as you eventually layer on more strenuous strength work and learn to move again with good postural and pelvic…

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As athletes we spend a lot of time thinking about how to get more out of our training, but as coaches we know that the time between workouts is when adaptation occurs. Paying attention to activities that increase mobility and ultimately allow you to train more is a no-brainer. As a massage therapist and coach, I’m often asked what an athlete can do between training or massage sessions to jump-start recovery, improve range of motion, and keep from walking around like a 90-year-old. My answer is always the same: especially if you have a desk job (most of us), one of…

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