mindful movement

Reconnect to your Body like a Baby

As my son becomes more active and works really hard to crawl [forward] I can see how similar movement patterns in babies are like those I use with my moms.

Most of us can picture the stages of gross motor development in infants. They start off as blobs not able to move much and when they do move they expend a tremendous amount of energy. Gradually being able to pick up their head, lift their arms and legs while on their back, push up while on their belly, roll, and so on.

There are similar movement patterns that we look for in all babies, but how they achieve those goals and how long it takes them may be slightly different for each baby.

Typically they can't move on to the next skill until they've mastered the one before. And even when the skill has been mastered, they may relapse a little when they are working on the next skill.

Babies have very little core strength to start with and need to build it up through movements that start in positions where gravity has no influence on their core. These positions are on their back, stomach and side.

Then they are able to gradually work into a sitting position. Then kneeling, hands and knees, and eventually standing. Standing takes the most amount of effort to stabilize the body against gravity before they start to move in a standing position. Even in each position babies pause to find stability and balance...like rocking on hands and knees before crawling.

There is a reason why babies work through different stages to find and build core strength. They have to create stability in the trunk before they gain mobility in the limbs. The further away an object from their center of gravity the harder it is to control. Think lever arms from physics - even a light object can feel heavy is you hold it away from your body.

Remember when you were a kid on a see-saw (teeter-tauter) and if you were evenly balanced with the opposite kid you would either have to had another kid which ever side was lighter or the heavier kid could move closer to the center.

We are hard wired to work on being stable around our center of gravity [belly button/low back area] then work outward.

This is why when your core is weak after having a baby reconnecting to your core LIKE a baby makes the most sense.

Finding balance through very little movement in positions that don't require work against gravity and working to more dynamic movement that require work against gravity.

The big difference between your body and baby is your body as the influence of years of other habits and patterns intertwined into the weak core. Tight muscles, poor posture, joint position, injured tissue [scarring], uncoordinated muscles etc.

These all influence how your body will reconnect.

So simply doing "core" exercises on your back may not be enough.

Recognizing the influencers, using props and modifying the movements to reduce the effect they have on your body, then working through the natural progression of movement will help you achieve the most connection to your core.

And just like your baby, it will take you time, you may relapse a little on a past movement when you move on the next step, you may get frustrated when you can't do what your mind is telling you to do and you'll be super excited when you do achieve your goal.

You may THINK lying on your back and doing breathing exercises or arm raises are super easy. But when you have to incorporate your alignment, good posture, stability and breath, it's not so easy at first.

So when you resume core exercise after having a baby, think of it this way, simple to complex movements are the way to go.

This is how I work with my clients and how the way I progress the core exercises in my almost complete 4th Trimester program in Expecting Pelvic Fitness.

If you're ready to start reconnecting to your core but don't know how to work through the different positions let's chat!

Or head over to Expecting Pelvic Fitness to learn more about the almost finished but still available to purchase 4th Trimester program!


Benefits of Mindful Movement while Caring For Baby

You've had a baby, your body is recovering and sore, you're sleep deprived, you're trying to figure out feeding...

So what now?

The best way to take care of your baby is to take care of yourself.

What do I mean by this?

After birth we are recovering from hormone changes, weakened muscles, possible birth injury, cesarean restrictions and much more. Your recovery is highly influenced by many factors, such as daily habits, posture and movement patterns during regular activity.

While you are healing you're asking your body to work in a weakened state, which can cause altered posture, body mechanics and movement patterns. These alterations can cause soreness, pain, and long term changes to the soft tissue and joints, especially in your pelvis and spine.

Being more mindful of how you are moving and holding yourself while healing from birth will aid in your recovery and help you take care of baby.

I've created a list for you to better understand the importance of being aware while taking care of baby.


  1. You can prevent undue muscle soreness
  2. You can prevent back (upper, mid and lower) and pelvic pain
  3. You sleep better
  4. Your muscles and soft tissue are less strained
  5. Your joints move in proper position and with more ease
  6. You put less pressure into the pelvis preventing pelvic floor dysfunction...like peeing your pants and prolapse!
  7. You provide better nutrition to your muscles, soft tissue and joints for healing
  8. You set yourself up for life long positive pelvic and spine health
  9. You allow your muscles to work when they are meant to and rest when they are meant to
  10. You are more mindful of your body
  11. You can safely get back to the activities you love
  12. You improve your nutritious movement (coined by Katy Bowen)
  13. You reduce your risk of post partum depression
  14. You reduce your risk of spine or pelvic injury

So there you have it, a list of benefits to paying attention to your posture and how you move your body while taking care of baby. I'm sure there are so many more benefits, so if you think of more let me know!!!

It is so important to start early to establish good movement habits rather than needing to change bad ones that are already causing pain and dysfunction.

Check out this video for a quick tip on lifting baby!!



All of us can use a little help, so reach out, as for it. After birth it's hard for many of us to feel what our bodies are doing, our body awareness is reduced, our body may not be responding the way we anticipate or we're just too tired. So having another person who is trained in postnatal body mechanics watch your movement patterns and posture can be a game changer!





Hiking While Pregnant

Being out in nature is a wonderful way to enjoy fresh air while staying active during pregnancy.

Hiking is one way to be in nature.

We are moving into my favorite time of year for hiking, the weather cools off, the streams and rivers still feel refreshing, the leaves start to turn to vibrate reds, oranges and yellows and warm teas are so much more enjoyable.

After camping over the weekend, my daughter went to my brother's for the week to visit more with her cousins and my husband and I decided to go for a hike. We chose our hike without much thought and as we were hiking we discovered the hike was more vertical than expected.

I want you to learn from my hike that day.

Tip #1

Avoid hiking above 6,500 feet  above sea level.

In higher altitudes oxygen levels drop. During pregnancy the demand for oxygen increases, to accommodate this we breath more and our blood volume increases to get the available oxygen in our blood to the fetus, our organs and muscles.

When there is less oxygen in the air it is more challenging for our body to get enough, which puts mom and baby at risk.

To avoid this risk, pick hikes that are below 6,500 feet.

This is easily done on the east coast, but for those who live in or near the Rockies, consider this you're body could already be used to the elevation, so chat with your provider if you are an avid hiker to see if you can continue hiking at higher altitudes.

Tip #2

Don't hike anything more intense than what you were regularly hiking pre-pregnancy.

So if you were an avid hiker prior to being pregnant and were hiking 10 miles hikes, baring no medical complications you can keep hiking 10 mile trails.

Don't get discouraged though, if you have never hiked before, there are plenty of level trails with beautiful views all over the country. Instead of walking around your neighborhood you can take a stroll along a dirt, pine needle and leaf padded trail.....because psst this is a hike!

Research the trail prior to starting and make sure you know what you are getting into.

Tip #3

Warm up and cool down.

Just like any workout, warming up your muscles with dynamic stretching, reduces risk of injury.

It tells your muscles and joints "get ready to move."

It makes it easier for your joints to bend and your muscles to stretch and contract.

Then once you finished your hike, cooling down your muscles with some stretches will help reduce soreness.

Target the following muscle groups...

....quadriceps, hamstrings, hip flexors, glutes, shins and calves.

Tip #4


Our joints are more susceptible to injury during pregnancy because of the relaxin that prepares our bodies for birth.

What this means is we need to take care of them with proper modifications, muscle control and support.

Hiking trails can be strewn with roots, branches, rocks and uneven terrain.

So pay attention to where you are placing your feet, use your whole foot, and keep a bend in your knees.

Use hiking poles to soften the descent and reduce the strain on your legs.

Tip #5

No matter your ability...take breaks!

Lastly, this should really go without saying, but bring more water than you think you should and plenty of snacks.

Go enjoy the great outdoors!