Saturday, 20 February 2016 13:42

BiWeekly Tip

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Bi-Weekly pelvic Floor Tip:   A Functional Core Let me explain what your true core is. Most often when a client is asked to contract their core, they brace their abdominals, tilt their pelvis or squeeze their glutes. A healthy, active, strong core changes how you feel, makes you stand taller and reduces risks of injuries. Our deep core muscles are working throughout our days. They are engaged when we are lifting groceries, or our children. A fall can create muscle and imbalances in our skeletal systems. Pregnancy causes factors that can destabilize our backs and pelvis, by weakening or stretching…
Wednesday, 17 February 2016 15:41

Pelvic Floor Fitness Classes

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Pelvic Floor Fitness   The Birch Tree is pleased to offer a 6 week therapeutic course to Recover, Strengthen and Recondition the pelvic floor From April 3rd to May 8th 2016 - 1.5 hr sessions 9:00-10:30 pre-natal 11:00-12:30 non pregnant 9 Hours of instruction, Half Price!             You don’t need to be pregnant to enroll in these classes, although you may be, or you may be 20 years post partum. This program works for everyone, and is designed to be used before, during, and after delivery, or to gently and effectively heal, retrain and regain your core strength at any…
Sunday, 24 January 2016 11:21

Bi-Weekly Tip

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Bi-Weekly pelvic Floor Tip:   Exercises for Improving Posture Weather you are pregnant, grandmother, aunt, or girlfriend, your posture can benefit from postural exercises. Here is another exercise to add to your toolbox, to help improve your posture during and after pregnancy, especially for breastfeeding. Remember to keep it simple and safe. Try This: Rotator Cuff, Medial and Lateral Rotation: This shoulder action controls your range of motion in the shoulder joint (rotator cuff). It also strengthens the pectoral muscles, helps to align the scapula (shoulder blades), and strengthen the rhomboids, (muscles on either side of the spine). It will help…
Saturday, 09 January 2016 15:33

Bi-Weekly Tip

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Bi-Weekly pelvic Floor Tip: Exercises for Improving Posture Muscles require strengthening for improved posture. Here is another exercise to add to your toolbox that will help to prove your posture during pregnancy. Remember to keep it simple and safe. Try This: Standing Row:  Stand in a lunge position with knees slightly bent. Loop your resistance band around a stationary object, such as a bar or a stair railing. Step back to take the slack out of the band, and grasp both handles one in each hand. Stand tall and lift the chest. Pull the handles back toward your waist, keeping…
Monday, 28 December 2015 08:59

Bi-Weekly Tip

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Bi-Weekly Pelvic Floor Tip : Exercises for Improving Posture Muscles require strengthening for improved posture. Here is an exercise to start with, that will help with improving your posture during pregnancy. Remember to keep it simple and safe. Try this: Shoulder Blade Wall correction: Stand with your back against the wall, with elbows bent to 90 degrees. Keeping the elbows bent, slowly raise them up the wall, then lower the elbows back down towards the waist. Try and keep the entire arm against the wall during the entire movement. You may want to add a count of 1-4 on the…
Saturday, 12 December 2015 18:51

Warmest wishes in the Holiday Season!

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Wishing you all the best during the Holiday Season!  Remember to be patient with yourself and your body.  Don't worry. Your body will respond to all of your efforts in restoring it back to it's normal state.  Stick with your program, and you will very soon be experiencing Vibrant Health!  
Saturday, 12 December 2015 18:19

Bi-weekly Tip

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Bi-Weekly Pelvic Floor Tip : Putting it all together with exercises. Now that you are comfortable with your natural posture and deep diaphragmatic breathing, you are ready to begin adding some exercises.   We will be using the deep or “Core Breath” while doing a Bridge exercise. Try this: Bridge: Lie on your back, knees bent with feet flat on the floor, arms along your sides. Take a big breath in deeply into the belly, your belly will rise. As you exhale you will feel your pelvic floor rise slightly. Keeping the pelvic floor muscles engaged, lift your pelvis off the…
Friday, 27 November 2015 16:51

Bi-weekly Tip

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Bi-Weekly Pelvic Floor Tip : Breathe deeply:   Whether you are a NEW MOM or a GRANDMOTHER, it’s never too late to restore the health of your pelvic system. Breathing deeply is a crucial function of achieving this. Unfortunately we have been taught to contract the belly, which in turn, creates shallow breathing in the chest. Try this: Practice relaxing or “softening” your belly. As you breathe, open the belly space and allow the breath to flow deeply down past the chest and ribs. You will feel your belly expand on the inhale breath and contract on the exhale. The…
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