Finding practical ways to fit important self care into your real life routine is one of The Tummy Team's specialties. This series offers several easy-to-implement ideas to get core connection strategies built into your everyday life. I personally use these strategies every day and I hope they will help you be consistent too.
Our body helps us survive traumatic events and traumatic events have an impact on our body. So much of the trauma (big T and little t) we experience is stored in our body between our chest and our pelvis. I have worked with thousands of clients over the years and every client has some residual impact of trauma stored in the muscles of their core and pelvic floor. We cannot have complete healing without understanding the impact of trauma. This series is the beginning of that process. Join me and see how we can take your core rehab to the next level by acknowledging the connection that could be ...
There are several essential concepts that can make all the difference in your pregnancy. While we love to help our expecting clients get the step by step prenatal core training that will serve them best, we realize that if you at the very least know a handful for important tools you can tackle a lot of the difficulties that pregnancy can bring. This series is perfect to get the basics all in one place. Let's get started!
Using physical touch through massage, deep pressure and gentle joint mobilization is a valuable part of The Tummy Team's functional core rehab approach. Most of us do not like to touch our tummy and many have simply not thought about how touching those muscles could be beneficial. The good news is that you can start today and a little will go a long way. Two huge contributing factors with functional core weakness is physical disconnect and compensation patterns. We have simple yet effective strategies that we use in all of our rehab programs that help you address both of these issues using you...
The role of functional core and pelvic floor strength often is overlooked when considering prostate health. This series is going to open your eyes to why your prostate symptoms could be impacted by your posture and some of your daily movement habits. The Tummy Team works with men of all ages to optimize their pelvic floor function. Let's be proactive and make changes that could make a difference. Join me to learn more.
Pelvic organ prolapse is when one or more of the organs in the pelvis slip down from their normal position and bulge into the vagina. It can be the womb (uterus), bowel, bladder or top of the vagina. A prolapse is not life threatening, but it can cause pain and discomfort and often panic in the person experiencing it. Rest assured, this is serious but it is also preventable and treatable. This series is going to unpack what prolapse is, what causes it, the different types of prolapse and some initial strategies to resolve this condition.
Sick of dealing with that neck pain? Maybe it is connected to your functional core strength? Our core is responsible for our posture and our posture impacts the position of our head on our body. If our head is out of alignment then gravity can force muscles to work extra hard to manage that extra weight. When we help clients rebuild their functional core strength neck pain is one thing that improves. This series gives you a snapshot of how functional core rehab can help your neck (and jaw pain). Let's take a look!
Our breath is vital to our functional core strength yet most of us struggle to master the connection needed to unlock this power. We have found several strategies that can help you figure this out. This series will focus on using your breath effectively and getting the most out of every breath. Check it out.
Welcome to this really practical series. We all have to clean up after ourselves and some of us take care of the home for our entire family. There are a lot of physical demands to caring for our homes and a lot of opportunities to incorporate functional core strength into those daily chores. This series is a great way to incorporate your functional core strength into your everyday activities while also providing strategies to minimize or eliminate pain or dysfunction that some of these activities can cause. These videos are clips from our Functional Core Advanced Integration Course. Let's see ...
Functional core strength plays a crucial role in pregnancy. Specifically these muscles wrap around the growing uterus to help support that growth and promote an optimal alignment and positioning of the baby for a smooth delivery. Optimal fetal alignment is mostly referred to in terms of labor and delivery where we ideally the baby is positioned head-down, facing the mother's back with the chin tucked to its chest and the back of the head ready to enter the pelvis. However, there are important features of fetal alignment that can help throughout your pregnancy and create the best opportunity fo...
Urinary incontinence is a common side effect of functional core weakness but not all leakage is the same. There are several different types of urinary leakage and each type has a different cause and requires a different approach for effective and holistic treatment. Spoiler alert... the solution is not simply more kegels! There is a hope. You do not need to keep struggling. But first you need to understand what your body is communicating so we can find the right approach to address it. Join us for this important series on urinary leakage.
Fitness Minutes is a simple yet effective way to build strength and mobility into your everyday routine to promote consistency and an ongoing core strong lifestyle. Consistency will beat intensity every time so we have found that even a few minutes of intentional exercise done EVERY DAY is more impactful than a 45-60 min workout done just one to two times a week. We are all busy, but health is important so take this journey with us to see how you can add some fitness to your everyday routine and feel the benefits right away! No matter how busy you are, you have a few minutes, and that is where...
What is it, how did it happen, how do I know I have it and how do I fix it? The Tummy Team specializes in treating diastasis recti and functional core weakness. I healed my own 6 finger wide diastasis and have returned to all the activities I love and I want to help you do the same. This series blends all of the content we have created over the years to help educate you on all things Diastasis Recti. You will feel informed and empowered and ready to take the next step for you.
Our goal at The Tummy Team is not simply to help you rehab your core, it is to help you be strong and pain free to live your best life. That looks different for each person. For me, a huge part of my younger life was filled with competitive swimming. I am drawn to the water and swimming is my happy place. When my diastasis was first diagnosed and severe (6 fingers wide and very deep), one specialist told me that I should never swim again. At the time, I was not swimming regularly at all but I distinctly remember the grief that came with that pronouncement. As if I did not feel bad enough, now ...
Sometimes life is just really full but our body needs our attention anyway. Meaningful movement minutes are one way we have found to support the needs of our body and soul during the busy seasons of our everyday life. Don't fall into the trap that you can only get results doing 45 minutes of exercise everyday. Yes, fitness is good for you but what if you can't get there? Small doses of intentional movement can really make a difference. This is what this series is all about. Maybe your life is busy due to holidays, a new job, a new school year, a new baby, no matter what the reason, this series...
Diastasis recti (a separated abdominal wall) is so under-diagnosed that most people are unaware that they might be suffering from a condition that needs rehab – not just more sit-ups. It is so important to understand the connection between diastasis recti and fitness choices before you make a fitness plan. Poor form during exercises and powering through pain can actually contribute to the development of diastasis recti. This is why The Tummy Team is passionate about educating you in Tummy Safe fitness options. Tummy Safe Fitness means exercises that will not damage your core muscles, cause p...
Your core muscles wrap around your torso and support the uterus as it grows and expands throughout your pregnancy. We help you understand the role that the core plays in each stage of pregnancy from providing pelvic and back stability, to optimal fetal alignment, to supporting the birth and birth recovery. This series will give you the insight needed to support your core and ultimately your entire pregnancy well. Let's get started.
We only get one body and the more we know about how it was designed and how to support it, the better it will work for us. Too often, we try things that do not work because we are making choices based on incomplete or inaccurate information. We are passionate about education and want you to be informed and empowered by the best information. This series covers education that is the basis of our effective functional core rehab approach. We have combined resources from several of our most popular courses so you can have an Owner's Manual for your own body!
After years of working with men and women with functional core and pelvic floor issues, we have seen some significant evidence of how our hormones impact our healing. Our core and pelvic floor is uniquely susceptible to the influence of our hormones and understanding that interaction can be empowering for YOU. The more you understand how your body works, the better you can support it. This week we will be unpacking a lot of great information about some key hormones and what we can do with this information as we rehab our core and pelvic floor.
When we struggle with functional core weakness, our body becomes desperate and starts to grip to hold everything stable. This becomes chronic tightness in muscles that are simply trying to help. As we reconnect to our core, we need to gently and consistently release the muscles that become too tight. Using a foam roller can be one way to do this. There are some key releases that are best done with daily foam roller work that we want to share with you. We prefer the longer 36in foam roller as it allows for some really good chest openers but most of the these releases can be done with a shorter ...
Taking care of your kids can be physically demanding. Often we need to lift, carry and bend over many times a day whether we feel strong enough or not. What if we told you there was a way to lighten the load of parenting WHILE creating opportunities to make you stronger. We believe, if an activities has the ability to exhaust you or even injure you, then it also could be used as an opportunity to strengthen and fortify you. We want you to be strong for the life you were meant to live. Sometimes that means doing things differently. Working smarter not just working harder. This series is filled ...
We work with men of all ages to help them heal their diastasis. Diastasis recti is NOT simply a result of pregnancy. A lot of men struggle with this condition and are dismissed by the medical community or encouraged to do simply a series of back lying exercises to fix it. Diastasis recti in men is caused by a muscle imbalance of the internal and external muscles combined with functional core weakness and poor movement strategies. The solution is rehab and that is our specialty. This series is to help men understand that you are not alone, this can be fixed and we want to help you.
While there are a lot of different rehab and fitness programs out there designed to address the core and pelvic floor, there are a few things that set The Tummy Team approach apart. Every program has it's strengths and focus and we want to share ours. We firmly believe that knowing "why" you are doing what you are doing had and huge impact on your success. Our approach is based on science and clinical application success, which means we are very intentional and specific about what we do and why we do it. Often our approach is the missing link in the rehab or healing journey for many. We want y...
I believe most women (and some men) have heard "kegels, kegels, kegels" when they hear about pelvic floor, but there is so much more to the full function of your pelvic floor than just squeezing or pulsing the muscle around your sphincters. The pelvic floor muscles are designed to support your lower body posture and provide structure to hold your internal organs in place. When you think of it like that, you can see how simply doing Kegels is not the answer. We work with so many clients to help them have a better quality of life related to how their bowels, bladder and intimate needs are met. I...
The newborn care is physically demanding. There are so many repetitive postures that make up the day and use muscles that you have never used to this extent in your life. Plus, most of the time the parent is also recovering from giving birth. A strong core is crucial for this season but often we do not have the functional core strength we need. So this series is designed to help you setup your environment to work for you and give you practical tools to implement in your everyday life routine of baby care. You can do this and The Tummy Team is here to help you do it well.
Yes, it is true. Everybody poops but not everyone likes to talk about it. Well this week we are going to talk about it. Your bowel movements are directly impacted by functional core weakness and poor bowel movement habits can contribute to series core and pelvic floor dysfunction including diastasis recti, pelvic organ prolapse, prostate issue and so much more. The good news is that The Tummy Team can help! We have a series of strategies to help you poop better. Whether you struggle regularly or occasionally, this series can help you. So get ready for some honest and open conversation and some...
Upper back pain is a common side effect of functional core weakness. When your core muscles are weak you tend to live in collapsed and forward flexed postures. Rounding your shoulders forward, looking down and pushing your head forward all cause your body to live out of optimal alignment. The weight of your head is 12-15lbs and that weight poorly positioned on your neck causes your upper back and neck muscles to strain. The Tummy Team has a step-by-step approach to relieve your upper back pain while rebuilding your functional core strength. Decreasing pain in your daily life can greatly imp...
Low back pain is the most common complication of functional core weakness. When your core is not active and stabilizing your pelvis and spine, then the other muscles around that area tend to become desperate and strain to do work that they were not intended to do. Over time, those muscles fatigue, spasm, cramp and become achy and angry. At the Tummy Team we have learned that simply releasing or massaging those overworked muscles will only provide temporary relief. We also need to rebuild the core strength that is missing in the first place. We have a step by step approach to rebuild your deep ...
The right fitness choices are very important when you have diastasis recti. The abdominal wall can be damaged with the wrong fitness choices and sadly too many people think they are helping their core when they are actually keeping it from fully healing. We want to change that! There is a safe way to exercise while you are working on healing your diastasis but it is different than what you might think. This series will guide you through the fundamentals and help you understand how to do the right things for the right reasons to get the right results. You may find that you need some core rehab ...
Is abdominal rehab splinting right for you? About 90-95% of our functional core and pelvic floor rehab clients supplement their rehab process with our abdominal rehab splint. There are so many benefits of using a splint to help you reconnect to your deep core muscles but it is essential to use a splint as a part of the rehab process and to use it properly. We have designed this series to help you learn everything you need to know about abdominal rehab splinting with The Tummy Team. Our goal is to empower and educate you when choosing to use a splint. Let's get started so you can learn what a p...
There is a lot of confusing and overwhelming information out there about how to treat diastasis recti and what is actually involved in the rehabilitation process. As a physical therapist, I was shocked at how little we learned in college about this condition. It is rare to find a professional who truly knows how to effectively treat diastasis. Diastasis recti rehab is the specialty of The Tummy Team. We have helped thousands of clients from mild to severe cases heal and reclaim the strong active life they were missing. This series is designed to help you understand the essential components to ...
Welcome to this weeks series on Neutral Pelvis alignment and how to master this elusive but important posture. Understanding the importance of neutral pelvis alignment has been one of the most impacting tools in our Tummy Team Approach to functional core and pelvic floor rehab. Connection to the transverse abdominis and optimizing neutral pelvis alignment alone have helped thousands of clients heal their core, improve their pelvic floor issues and relieve pain. But this posture does not feel natural at first and there are several muscles pulling on the pelvis that can make it tricky to master....
The foundations of functional core strength begins with the breath! No, it is not a series of crunches, burpees or planks, but elongating your torso and connecting to your breath that will set the stage for true and lasting functional core strength! This is great news because we breath ALL THE TIME, but it is also sometimes more difficult than we anticipate. The key is slowing down and fully understanding how to breathe effectively. There are a lot of factors the influence our breathing so we want to take a moment to really understand what your body is doing and set you up for success. This se...
The functional strength of our core and pelvic floor is directly impacted by our alignment AND our alignment directly impacts our functional core and pelvic floor strength. It can be overwhelming to "fix" long standing postural habits but we believe every significant change begins with 1 step forward. This series is going to meet you where you are at and give you simple but effective strategies to start shifting your posture today! Every step in a more aligned direction is going to make an impact on your entire body. You can do this and we are here to help you!
Functional core strength is primarily postural in nature, which means how you sit and stand all day are completely dependent on your core strength AND your core strength is directly impacted by how you sit and stand all day. We begin core rehabilitation with every client by working on active sitting. Active Sitting is the sitting posture that most effectively activates your internal core muscles. Since the average person sits for 8-12 hours a day, what better opportunity to build your functional core strength than by using how you sit throughout the day. When your core is functionally strong, ...