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I’ve had four children, and my journey back into exercise during the postpartum period had looked different each time. This can depend on how what kind of exercise you did prior to pregnancy, what you were doing during pregnancy, and how you’re feeling after giving birth. Pelvic floor exercises can be a great way to ease yourself back into exercise, and Joy Black is telling us how in today’s episode.
Joy Black is an avid rock climber, kettlebell enthusiast, and trail runner. After more than 10 years in the fitness industry, Joy combined her love of strength training and climbing with extensive knowledge of training during pregnancy and postpartum to empower rock climbers during their journeys through pregnancy and post. If there was ever anyone that could casually find a way to use the words climbing pelvic floor and breath mechanics in the same sentence, it’s Joy.
Inside the episode, we talk about easing back into physical activity during the postpartum period. We focus on breathwork and re-engaging the pelvic floor, how to properly perform keels, preventing rib flare, and much more.
In this episode we discuss:
- Examples of light postpartum exercises
- How to engage your kegel and the definition of weak vs tight
- What rib flair is and how to fix it when it’s painful
- What breath work is and examples of how to do it
- Ways to strengthen our pelvic floor
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Questions:
- What would you recommend for light exercises and training that we can do in the first few weeks after we’ve given birth?
- What is breathwork? What are some examples of breath work that we can be doing?
- What exactly is the pelvic floor, and what is it’s purpose?
- How do we know if we truly are doing a kegel?
- What should we be focusing on that can strengthen our pelvic floor?
- What is rib flare and how can you fix it?
