Until you are ready to work through your symptoms with a program like SLAM, we have curated a list of items you can add to your closet.

Although leakproof undergarments may not be the sexiest item in your closet, incontinence products are more discreet, absorbent, and offered in better designs than ever before.

Best Leak-Proof Underwear for Women

Check out the following companies for comfortable, discreet, and washable leak-proof underwear in a range of styles, colors, and sizes for women:

1. Eco Leakproof Underwear(brief)–3 pack, $37
2. Thinx Boy Short Underwear, $39 
3. Knix Leak Proof Bikini Brief, $30 

 If you are in the market for incontinence products, there are a few things to know:

Can You Wear Incontinence Underwear All Day?

Yes, you can wear all day or night, just like a regular pair of underwear.

Leak-proof underwear looks like ordinary cloth underwear, with a built-in panel of absorbent and leakproof material. It’s a great solution for women with light-to-moderate incontinence, the case for most postpartum moms. They can be washed in your normal laundry load, making them an eco-friendlier choice than disposable/single-use products.  

Can Period Underwear be Used for Incontinence?

Yes, period underwear can be used for light to moderate incontinence. Because they are designed to absorb menstrual blood, they can also absorb urine leaks. If you’re experiencing moderate to severe bladder leaks, look for specialized incontinence underwear.

Does Knix Underwear Work for Incontinence? 

Knix is one of the top leak proof underwear brands, and their products are designed primarily for periods and light bladder leaks. While they don’t offer a dedicated incontinence product (at the time of writing), their range of underwear includes higher absorbency options that may work for many postpartum moms. Plus, they have a bunch of cute designs and fun colors. 

Where Can I Buy Incontinence Underwear?

It can be found online directly from the retailer, as well as Amazon, and some local retailers. 

Final Thoughts 

Urinary incontinence is common during pregnancy and postpartum, but it is often treatable. Spoiler alert, kegels usually aren’t the answer!  With time and using programs like those found in our Strong Like a Mother app, you can heal and strengthen your pelvic floor, prolapse, or other postpartum symptoms. 

In the meantime, there’s no shame in grabbing a pair of incontinence briefs to keep you dry and comfortable! If you’re experiencing moderate to severe leakage, please discuss it with a medical provider.

The post Incontinence Underwear for Women appeared first on Get Mom Strong.

Odds are you won’t be up for cooking much of anything, so I encourage moms-to-be to stock their freezers with healthy postpartum meals that only require heating and eating.  

Postpartum Freezer Meals

The best freezer meals for new moms are made from foods that keep up your energy and provide the nutrients needed for milk production (if you’re breastfeeding). 

Foods like soups, casseroles, stews, eggs, and burritos are ideal because they freeze well and are usually full of satisfying protein and veggies. 

Here are a few of my favorite easy postpartum freezer meals for new moms. They’re kid-approved in case you have big siblings to feed, too.

All of the recipes included below can be found in the SLAM app. The app includes 200+ recipes, fitness programs, health tips, and nutrition advice for pregnancy, breastfeeding, and postpartum.

Breakfast Freezer Meals

1. Versatile High Protein Oatmeal Bake

10 minutes of prep time | 20 minutes to cook | 4 servings

Ingredients: 

2 cups of old fashioned oats (gluten free if needed)

¼ cup of chia seeds

½ teaspoon of salt

1 teaspoon of baking powder

2 teaspoons of cinnamon

1 cup of milk (or almond milk, oat milk, etc.)

1 cup of plain Greek yogurt

3 eggs

1 teaspoon of vanilla extract

Optional Ingredients: 

1 cup of frozen mixed berries

Steps:

Step 1: Preheat oven to 350 degrees and grease a 8×8 baking dish.

Step 2: In a large bowl, combine all ingredients and mix thoroughly. 

Step 3: Transfer the oat mixture into the prepared baking dish. 

Step 4: Bake at 350 degrees for 25-30 minutes, or until the top and edges are golden brown.

2. Banana Breakfast Cookie

15 minutes of prep time | 15 minutes to cook | 12 servings

Ingredients: 

2 cups of quick oats (gluten free if needed)

½ teaspoon of cinnamon

½ of baking powder

½ teaspoon of baking soda

½ teaspoon of salt

3 medium bananas, very ripe and mashed

½ cup of peanut butter (or ½ cup of salted almond butter)

¼ cup of honey (or ¼ cup of maple syrup) 

1 teaspoon of vanilla extract 

¼ cup of chocolate chips 

Optional Ingredients: 

½ cup of chopped walnuts

Steps:

Step 1: Preheat the oven to 350 degrees. Line a baking sheet with parchment paper and set aside. 

Step 2: Measure and add oats, cinnamon, baking powder, baking soda, and salt into a large bowl and whisk to combine. Stir in mashed banana, peanut butter, honey, vanilla, walnuts, and chocolate chips. 

Step 3: Scoop dough to form 12 cookies. Flatten the top of each cookie on the baking sheet and bake for 14 to 16 minutes. 

Step 4: Enjoy once cooled. Ensure cookies are cooled completely on the baking sheet before storing in an airtight container. 

Lunch/Dinner Freezer Meals

1. Creamy Chicken Pot Pie Soup

15 minutes of preparation time | 30 minutes of cook time | 4 servings 

Ingredients: 

2 tablespoons of avocado oil (or ghee)

1 teaspoon of kosher salt

2 teaspoons of thyme, fresh or dried 

3 whole cloves of garlic, minced

2 tablespoons of coconut aminos (or 2 tablespoons of tamari gluten free soy sauce)

1 cup whole raw cashews, soaked for 8 hours

1 pound of chicken breasts, cubed

5 cups of vegetable broth

1 whole onion, finely diced

3 whole carrots, chopped

2 whole celery stalks, chopped

2 cups of button mushrooms, chopped

1 pound of baby potatoes, peeled and cubed

1 cup of shelled green peas, fresh or frozen

1 cup of kale, stems removed and chopped (or 1 cup of baby spinach, chopped

Steps:

Depending on how you prefer to prepare this recipe, we provide instructions on how to make this on the stovetop and in an instant pot below.

Stovetop Directions:

Step 1: In a large pot over medium heat, melt the ghee or heat the avocado oil. Add the carrots, celery, and onions and cook 3-5 minutes, stirring frequently. 

Step 2: Add the mushrooms, cooking until they release most of their liquid and start to brown. Add the salt, garlic, thyme, and stir to combine, about one minute. 

Add the broth, potatoes, chicken, and coconut aminos to the pot and bring to a boil, stir, and simmer for 10-15 minutes (until chicken is cooked through and potatoes are soft). 

Step 3: Remove the chicken and shred, drain the soaked cashews, and blend on high speed with ½ – 1 cup of broth from the soup. 

Step 4: Return the chicken and cashew cream to the pot as well as the peas and kale or spinach. Heat through until greens wilt. Taste and adjust seasoning with salt and pepper. 

Instant Pot Directions:

Set instant pot to saute and follow the first three steps of the above recipe. After adding broth/potatoes/chicken, seal and set to 12 minutes manual high pressure. Let it naturally release for 10 minutes, then release the steam and follow to the end of the recipe above. 

2. Vegetable Chili

15 minutes of preparation time | 30 minutes of cook time | 4 servings 

Ingredients: 

2 tablespoons of coconut oil

2 teaspoons of ground cumin

2 teaspoons of ground coriander

2 teaspoons of chili powder

2 small yellow onions, diced

4 cloves of garlic, peeled and chopped

1 cup of sweet potato, cubed

4 carrots, chopped

2 small zucchinis, chopped

1 (15 oz.) can of red kidney beans, drained and rinsed

1 (15 oz.) can of black beans, drained and rinsed 

1 (28 oz.) can of diced tomatoes

2 cups of vegetable broth

2 cups of quinoa, cooked

Steps:

Step 1: Heat the coconut oil in a large saucepan over medium heat. Add onion and garlic and saute until the onion is translucent. 

Step 2: Add the cumin, coriander, and chili powder. Cook for one minute. 

Step 3: Add the sweet potato and cook for 2 more minutes, stirring often. 

Step 4: Add the carrots, beans, tomatoes, and vegetable broth. Cover and simmer for 20 minutes. Add the zucchini and continue cooking for 5-10 minutes until all vegetables are tender. 

Step 5: Serve over quinoa and enjoy!

3. Cheesy Chicken Sausage + Pasta Skillet

10 minutes of preparation time | 20 minutes of cook time | 4 servings 

Ingredients: 

8 oz. of pasta of choice (gluten free if needed)

2 tablespoons of olive oil

1 pound of chicken sausage, sliced 

4 cloves of garlic, minced or smashed

1 14.5 oz. of canned crushed tomatoes

½ teaspoon of salt, to taste

2 cups of Italian blend shredded cheese

Steps:

Step 1: Preheat the oven to 350 degrees.

Step 2: Cook the pasta according to the package instructions. I like to cook mine so it is al dente, since it will cook more when it’s baked in the oven. Drain and run pasta under cold water. Set aside. 

Step 3: In an ovenproof skillet (such as a cast iron), heat two tablespoons of olive oil in a large skillet over medium-high heat. Add the slices sausage and cook for 5-6 minutes, until golden and cooked through. 

Step 4: Add the garlic and cook for 1-2 minutes. Add the crushed tomatoes and salt and let it cook for 2-3 minutes. 

Step 5: Add the pasta and stir to combine. Top with both cheeses and bake for about 10 minutes until the cheese is bubbly and slightly browned at the edges.  

When to Start Preparing Postpartum Freezer Meals:

Whenever you have time is the best time to start preparing, but a month or so out should be plenty of time. 

Keep in mind that most meals will stay fresh in your freezer for one to six months, so plan accordingly. 

How Many Meals Should I Make?

This is entirely up to how much storage you have.

 If you’re lucky to have friends or family put together a meal train for you, talk with the person organizing it to see how often food will be dropped off. You likely won’t need to do as much meal prep.  

A Few More Tips:

• In the final weeks of pregnancy, consider making double batches of your dinner and freezing half of it right away. Dinner is done for tonight and for six weeks from now!
• Don’t forget to label everything and include the date and heating instructions – odds are you won’t remember this info when you go to heat it.
• If you can, defrost things like soups and casseroles slowly overnight in the refrigerator. Reheat meals as they were intended to be cooked (i.e. soups on the stove and casseroles in the oven).

Want More Recipes? Check out the SLAM App

For more postpartum freezer meals and other recipes like the ones above, check out the Strong Like a Mother app. The SLAM app includes 200+ recipes, along with nutrition tips for pregnancy, breastfeeding, and postpartum.

The post Postpartum Freezer Meals appeared first on Get Mom Strong.

This article will guide you through the three best exercises to incorporate into your routine, focusing on early postpartum. We’ll explore gentle movements that improve core strength, target back pain, and reduce the c-section shelf. These workouts are ideal for getting you back on your feet and feeling your best.

NOTE: It is extremely important to talk to your doctor about when it’s safe to begin exercising post c-section. Every mom is different, and your recovery time might be shorter or longer depending on the way your body heals.

I typically recommend beginning exercise 6-8 weeks postpartum, but only if your doctor gives you the green light. If you feel any pain when incorporating the movements below, stop the workout and consult with your doctor.

3 C-Section Recovery Exercises for Early Postpartum

1. Pelvic Tilts

A pelvic tilt is a gentle exercise that strengthens your core and lower back muscles. It can improve posture and ease lower back pain.

How to do a pelvic tilt:

• Lie on your back with your knees bent and feet flat on the floor. Keep your feet hip-width distance apart and your arms relaxed by your sides.
• Gently press your lower back into the floor, flattening the natural curve in your spine. Imagine there’s a small space between your lower back and the ground.
• Tighten your abdominal muscles and glutes, then tilt your pelvis up so that your lower back presses into the floor and your tailbone lifts slightly. You shouldn’t feel any arching in your back.
• Hold this position for a second or two, then slowly relax your core and glutes and allow your lower back to return to the starting position.

2. Kneeling Hip Thrust

The kneeling hip thrust is a variation of the traditional hip thrust that targets your glutes in a slightly different way.

How to do a Kneeling Hip Thrust:

• Kneel down on the floor with your knees hip-width distance apart and your feet together or slightly separated. Imagine your feet and knees forming a triangle.
• Sit back on your heels and keep your torso upright with a neutral spine.
• Engage your core and squeeze your glutes as you thrust your hips forward until your hips are fully extended. Imagine pushing your knees down into the ground for stability.
• Hold the squeeze at the top for a second or two, focusing on contracting your glutes.
• Slowly lower yourself back down to the starting position with control.

3. Leaning Ball Squeeze

How to do the ball squeeze exercise:

• Sit on the floor with your knees bent and feet flat on the ground, hip-width distance apart. I typically sit on a yoga mat for additional comfort but a carpeted area works well too.
• Place the exercise ball between your knees, resting it just above the kneecaps.
• Try to relax your shoulders and keep them away from your ears.
• Inhale slowly, expanding your chest and allowing your abdomen to relax.
• As you exhale, squeeze your knees, compressing the exercise ball between your thighs. Engage your core by drawing your navel inward and upward, activating your pelvic floor.
• Maintain this squeeze for a count of two seconds.
• Inhale and slowly release the ball squeeze

Frequently Asked Questions About C-Section Recovery Exercises

What Muscles Should I Focus on After a C-Section?

• Transverse abdominis (corset-like muscles that wrap around the midline to the spine)
• Pelvic floor muscles
• Abdominal muscles
• Lower back muscles

What Exercises Should I Avoid After a C-Section?

• Crunches
• Sit-ups
• Full push-ups
• Full planks
• Lifting heavy weights (spend 3-4 months working your way back up to heavy weights)

You don’t have to avoid these movements forever. It is just important to rebuild your core strength and allow your scar to heal both externally and internally.

Also, before returning to these movements, it’s important to understand how to properly engage your core and pelvic floor. This free c-section recovery video guide teaches you how to engage your core, and also gives helpful tips to help you recover.

The post Top 3 C-Section Recovery Exercises for Early Postpartum appeared first on Get Mom Strong.

Because of the glute/pelvic floor connection, you may have noticed your backside became flatter than usual during pregnancy, giving a “pancake butt” appearance – also known as “mom butt.”

Doing glute exercises like these can help!

And if you really want to make that booty strong, join my Glutes Maximized Challenge for only 15 minutes per day! Available in the SLAM app. The challenge is 15 days and can be done any time to help bring strength, lift, and shape to your glutes. Let’s get poppin’!

Why are Strong Glutes Necessary for your Pelvic Floor?

Strong glutes act as bodyguards for your pelvic floor. They are the stabilizers that prevent your pelvis from tilting forward, reducing stress on the delicate pelvic floor muscles below.

When your glutes are strong and your pelvis is better aligned, you will have improved bladder control, less back pain, and better posture. Strong glutes also help improve mobility and prevent injuries.

What Causes “Mom Butt”?

As your belly grows during pregnancy, moms with a weaker core often compensate by tightly gripping and tucking their glute muscles. After giving birth, tucking the butt is even more common as the core muscles are compromised. Squeezing your glutes will make them become weak, leading to that “pancake butt” appearance.

Top 5 Exercises for Strong Glutes (that also benefit the pelvic floor)

1. Glute Bridge (Beginner)

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Heels should be close enough that you can graze them with your fingertips when your arms are by your sides.
• Engage your core by pressing your lower back into the ground. Imagine pressing your belly button towards your spine.
• Squeeze your glutes and lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Keep your core engaged throughout the movement, and avoid arching your back.
• Hold the bridge at the top for a second, then slowly lower your hips back down to the starting position.

Aim for 10-12 repetitions for 2-3 sets.

You can gradually increase the difficulty by adding weights or a resistance band once you can perform the exercise comfortably.

2. Hip Extension (Beginner)

• Position yourself on all fours on a yoga mat.
• Drop down to your forearms to take pressure off your wrists. This also puts your spine in a better position.
• Keep your hips square and your gaze down, looking just over the top of  your fingers.
• Inhale while your knee is down, then exhale as you lift your foot straight towards the ceiling, lifting your pelvic floor and scooping your stomach in.
• Stop the motion while your foot is in the air to feel a nice squeeze in your glute muscle.
• Don’t get too high up as you don’t want to arch your lower back.
• Repeat on the other side.

3. Hip Thrust (Beginner/Intermediate)

Sit on the floor with your knees bent and feet flat on the ground, hip-width apart. Position your upper back against a sturdy bench or platform, so the edge sits just below your shoulder blades.

If using a barbell, place it across your hips with the weight plates balanced. Hold the bar lightly with your hands to keep it secure, but avoid using your arms to lift the weight.

For dumbbells, position one in each hand resting on your thighs just below the crease of your hips.

• Brace your core by engaging your abdominal muscles and pressing your lower back into the bench.
• Take a deep breath and exhale as you squeeze your glutes and drive your heels into the floor.
• Lift your hips off the ground until your body forms a straight line from your shoulders to your knees. Keep your chin tucked and avoid arching your back.
• Hold the squeeze at the top for a second, then slowly lower your hips back down to the starting position in a controlled manner.

Aim for 10-12 repetitions for 2-3 sets.

4. Romanian Deadlift (Beginner/Intermediate)

Stand with your feet hip-width apart and toes pointed slightly outward.

• Hinge at your hips and grasp the weight(s) with an overhand grip, shoulder-width apart. Keep your arms straight and shoulders back and down.
• Maintain a natural arch in your lower back and engage your core by bracing your abdominal muscles.
• Take a deep breath and exhale as you slowly push your hips back, lowering the weight(s) down your shins. Keep your core engaged and back straight throughout the movement.
• Focus on hinging at your hips, not bending at your knees excessively. Your knees should have a slight bend, but avoid squatting down.
• Lower the weight(s) until you feel a stretch in your hamstrings, typically reaching somewhere between your knees and mid-shin. Aim for a controlled descent, not a freefall.
• Once you reach your desired depth, reverse the movement by driving through your heels and squeezing your glutes to bring the weight(s) back up to the starting position.
• Inhale as you return to the starting position.

Maintain a neutral spine throughout the movement. Avoid rounding your back or sticking your chest out excessively.

Choose a weight that allows you to maintain proper form throughout all repetitions. Start with lighter weights and gradually increase as you get stronger. Keep the weight close to your body throughout the entire movement. Focus on using your hamstrings and glutes to lift the weight, not your lower back.

5. Split Squat (Intermediate/Advanced )

Start standing with your feet hip-width apart.

• Take a large step forward with one leg, planting your foot firmly on the ground. Your front shin should be roughly vertical, and your front knee shouldn’t extend past your toes.
• Extend your other leg back, resting the ball of your foot on the floor or a slightly elevated surface (like a bench) for added challenge. Keep your back heel lifted.
• Engage your core by pulling your belly button towards your spine and maintain a tall posture with your shoulders back and down.
• Take a deep breath and exhale as you slowly lower your body down by bending both knees. Your front knee should track over your ankle, and your back knee should bend towards the ground but not touch it.
• Aim to lower yourself until both knees form roughly 90-degree angles.
• Push through your front heel and squeeze your glutes to drive yourself back up to the starting position.
• Inhale as you return to the top.

How often should you do glute exercises throughout the week? How many glute exercises should I do per workout?

Training your glutes 2-3x a week is a great goal. I recommend doing 1-2 glute exercises per workout.

Glute Results with SLAM: Before & After

The SLAM program includes exercises that work your glutes so you can have a strong foundation and support your core and pelvic floor. Around here, the results are affectionately known as the “SLAM booty.”

Check out some SLAM moms’ glutes transformations in these before & after photos:

The post Top 5 Exercises for Strong Glutes appeared first on Get Mom Strong.

SLAM Barre includes 18 barre workouts and is included in your regular SLAM subscription. 

Great for all levels, SLAM Barre offers a total body workout that is safe for those with diastasis recti and/or prolapse. You do not need a bar for the class and minimal equipment is needed! Each class is 20 minutes long. 

I am also extremely excited to share that talented barre instructor and pre- and postnatal corrective exercise specialist, Liz Cuttica, will join me for each of the SLAM Barre classes!

Meet Liz Cuttica

As a barre instructor and founder of Milly Grey Movement, Liz Cuttica holds over a decade of experience in the group and private fitness space. In addition to her boutique fitness training, her pregnancy journey led her to become a certified corrective exercise specialist, which she applies to every barre class she teaches.

Interview with Liz, SLAM Barre Instructor

What is Barre?

Liz: “Barre is a full-body, low-impact workout focusing on breath, alignment and posture, all while strengthening your body and mind. You will definitely be challenged, your muscles will shake and the best part is that we will move to the beat.

You will constantly keep be keeping your muscles guessing. You will strengthen your muscles by moving them through their full range of motion, which will help make them functionally strong. You will also move in smaller ranges and spend time in holds, which is when the shaking usually kicks in.

Forget any misconceptions about needing to be coordinated or flexible to do barre. Barre is about utilizing your body’s own resistance and enhancing stability without the need for a ballet barre or intricate dance moves.”

How does Barre Help with Postpartum Healing?

Liz: “Barre is incredible for postpartum healing because it incorporates all of the foundational work needed to strengthen the body and restore the body’s posture. 

Barre includes 360 breathing and is extremely core and pelvic floor-focused. Every single exercise, from bicep curls to reverse planks to wide second position to lateral lunges, all incorporate how to align your body for optimal positioning for your core and pelvic floor, and how to actively use your core during every single exercise.

I don’t know about you, but anytime I move my body to the beat of a fun, energetic song, it immediately puts me in a good mood. Combine that feeling with knowing you’re moving your body in a way to get functionally stronger; that might be one of the best feelings.

Barre will help with both the mind and body in postpartum healing.”

How Will SLAM Barre be Tailored to Pregnant and Postpartum Women?

Liz: “SLAM Barre accommodates pregnant and postpartum women for many reasons. As I already mentioned, every workout, every exercise is cued on how to align your body for optimal core and pelvic floor function. 

For any pregnant woman who can’t be on their back, I offer modifications. There are structural changes that occur in the body during pregnancy that can  stick around postpartum – unless there are specific exercises are implemented done to address the issues. 

Some of these adaptations are overly lengthened abdominal muscles and, overly lengthened hamstrings, tight hips and pelvic floor, excessive low back curve and weak glutes (pancake butt), etc. 

The SLAM Barre program helps with those issues through corrective exercises sprinkled in with plies and pulses.”

What Level of Fitness do I Have to be to Take a Barre Class? (Beginner, Intermediate, Advanced, etc.)

Liz: “Any and all levels are welcome and will be set up to succeed and feel accomplished in all of the classes. 

I programmed each class for the woman who just started working out for the first time, to the woman who has been doing SLAM religiously for the last 4 years.”

What is a Typical SLAM Barre Class Like?

Liz: “Think upbeat music, pliés with overhead presses with lighter weights, pulsing, holding, shaking and feeling like a badass when the 20 minute class is done. 

I programmed all of the classes to be full body with a heavy focus on the core and pelvic floor. I want moms to be able to pick any class and feel like they got every muscle worked in the most efficient yet safe way. 

There will be times every obscene word will be flooding your head when you think you can’t hold an exercise any longer (speaking from experience!), but it will go by quickly and you will feel so much better than before you started. That’s a guarantee.

SLAM Barre is a great complement to the SLAM strength programs. While heavy lifting focuses on building raw strength and muscle mass, barre is the perfect complement by narrowing in on muscular endurance, accessory muscle strength, mobility and corrective exercises.

Incorporating SLAM Barre into your fitness routine diversifies your training, increases the effectiveness of heavy lifting, ensures a well-functioning core, pelvic floor and more.”

Don’t Miss Out!

Learn more about Get Mom Strong and SLAM Barre today!

The post Introducing SLAM Barre: Postpartum Barre Classes appeared first on Get Mom Strong.

Stretching and foam rolling exercises both tout serious health and fitness benefits. But to reap those benefits, it’s important to know which one to do and when – before or after a workout. 

Benefits of Stretching

The primary benefit of stretching is to improve flexibility. Stretching focuses on improving range of motion, and increased flexibility can help reduce the risk of injury. 

There are two types of stretching:

1. Dynamic stretching involves active movements that take muscles through their entire range of motion. This gets the blood flowing and primes the body for the workout. For example, in SLAM Stretch, I may have you complete sets of bodyweight squats to prepare the body for the bigger, more intense exercises later in the workout.  
2. Static stretching involves extending muscles and holding the position for a period of time. This type of stretching should be used as part of a cool-down routine.

You may have noticed I don’t include stretching before SLAM workouts. This is intentional. Studies have found that stretching prior to a workout generates less muscle force. Instead, I take you through a dynamic warmup that simulates functional movements, preps the body and helps you connect with your core. 

Does Stretching After A Workout Prevent Soreness?

First of all, muscles are often tight because they are weak. The human body is a master 

compensator, and it finds stability where it can. While stretching can be great and bring some temporary relief, if you don’t also strengthen, the overworked muscle won’t get long term relief.

Simply put–stretching can be great for mobility and relief of immediate aches and pains, but you need to be sure you are strategically working the muscles that are causing the tightness in the first place. 

Moms tend to hold a lot of tension in the hip flexors specifically. We do this for a few reasons. Our hip flexor muscles kind of check out while pregnant. And remember, a weak muscle is probably going to be a tight muscle. Your hip flexors also help you find core strength where it is missing, so it is likely that you hold tension in your hips and low back. 

The Strong Like A Mother program is designed to help strengthen those mom muscles that need extra love (core, glutes, hip flexors). Try these stretches to help get the blood flowing:

Benefits of Foam Rolling

The primary benefit of foam rolling is to alleviate tension. If you only have a few minutes each day to dedicate to recovery work, this is the way to go. Foam rolling helps “release” fascial tension. (Also called myofascial release.)

Think about it this way. Your fascia is like a sausage casing. The more malleable your fascia is, the greater your muscles’ range of motion. Foam rolling is like massaging that casing so that your muscles can move with more ease.

This is an oversimplification, but in short – when we have less tension, our mobility improves, our form improves, and we get some relief from soreness, too.

Additional Benefits of Foam Rolling Include:

• Ease muscle pain and soreness
• Reduce muscle inflammation
• Increase range of motion
• Helps prevent injury
• Helps blood circulation
• Increase blood flow to muscles
• Aid in muscle recovery
• Improve balance
• Aid in relaxation

How to Foam Roll

Grab your foam roller and try these movements to relieve some tension: 

Final Thoughts

Get Mom Strong offers programs for all fitness levels, from prenatal to postpartum. The app includes the SLAM Stretch program, featuring 50+ classes on stretching, mobility, myofascial release, and more.

The post Stretching versus foam rolling…. appeared first on Get Mom Strong.