Brittany Mae Training
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Personal training & online coaching with Brittany
02/16/2023
Hello Little Love, Avery. You’re the perfect addition to our family. ❤️
📷:
04/15/2022
I love long walks. // They’re good for your mind, body, and soul.
Mama Posture which is considered “sway back” commonly occurs to us mamas during pregnancy and after due to our body’s compensations of carrying a baby in our belly’s and out of them. In the video above I start in the mama posture and then correct into a more neutral posture.
When you stand in this way, many compensations are occurring because this isn’t the most optimal posture for our bodies. Some of these compensations include:
•rounding of your upper back/shoulders which causes your chest muscles to get tight and lengthened mid back muscles like your traps, serratus,and rhomboids
•our heads are more forward (thoracic kyphosis)
•posterior pelvic tilt (you might find yourself gripping your butts muscles often) which leads to lengthening of your lower abdominal muscles and hip flexors then shortening of your upper abs, glutes, and hammies
So what should you do if you find yourself standing in this posture? The quickest thing you can do is bend your knees and then think about leaning forward from your ankles like a ski jump.
Next, a few stretches you can do are:
• hamstring stretch (my hammies are actually hypermobile so there’s a possibility you may not need this)
•chest stretch
•lat stretch
After stretching, it is Important to do strengthening exercises to retrain the correct muscles for proper posture. Above in the videos👆are some exercises you can include into your routine.
• Rows - focusing on pulling from between the shoulder blades
• split squat + rotation- Stay tall as you rotate and press through the front foot to stand. Think about initiating the rotation from the ground up while maintaining a forward knee.
•Kickstand deadlift + contralateral row- feels those glutes fire and pull from shoulder blades!
•hi to low chops - keeping your chest tall as you chop and keeping your ribcage stacked over your pelvis.
These are only examples of exercises you can include. As I write this, I noticed that I could have included a few other exercises that would be better places to start, but you can work up to these!
Let me know if you have any questions!
Anterior Oblique Sling // Mamas, are you having pain at the front of your pelvis? SPD pain (or pelvic girdle pain) is common during pregnancy and can still be symptomatic after for a bit too. It can also cause discomfort in your hips and groin.
If you’re having these discomforts, including exercises that work your anterior oblique system (AOS) will be helpful for you! Your AOS is compromised of your external & internal obliques, opposing leg adductors (inner thigh), and hip external rotators.
Here are a few examples of exercises you can include into your workouts to work your AOS:
•Cable supine pallof press + ball squeeze - initiate movement with exhale then squeeze ball and press.
•Bear crawl: once you’re feeling good with a regular bear hold, start trying to crawl in the bear position maintaining a neutral spine.
•Cable seated pallof press + ball squeeze: exhale, squeeze ball, and press arms away avoiding any rotation through your core. Inhale & and relax as you come back to starting position.
• Cable 1/2 kneeling chop + band adductor hold: exhale as you chop down and across your body over the front leg. Keep your front leg forwards rather than letting it fall outwards due to the resistance band.
•Cable split squat chop + band adductor hold: most challenging exercise shown in these videos. All the cues are the same as the previous exercise but staying in a split squat position.
It is also important to remember that when you are doing these exercises you want to maintain a proper stack of your rib cage & pelvis. If you aren’t aligned well, then you won’t be able to maintain proper core tension.
What questions do you have about your anterior oblique sling or SPD pain?
02/12/2022
My little family // Hard to believe that it has already been 3 months since this picture was taken. Where does time go?
Evelyn is constantly moving, exploring, babbling in her own little language, is a little shy around strangers until she warms up to them, can be a teething monster, and is just a super cool gal.
But, let me also tell you, my little lady still wakes up a few times each night, she has some very moody days where she’s in a great mood and then at a flip of a switch decides she is very upset which is probably due to the amount of teeth that have decided to erupt through her gums throughout this past month, and is definitely experiencing some separation anxiety - not all the time, luckily.
Although there are tough times, they are doable because of the cute giggles, blooming personality, nightly cuddles, and, well, she is kinda my world. I wouldn’t have it any other way.
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Mokena, IL
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