Alison Tjong Movement

Your body is really, really smart.

It is going to find ways to keep you upright and moving.

It’s going to adapt to the postures you give it the most.

It’s basically a people pleaser 😆

So when your deep core is weak or not responding well, if your pelvic floor feels like it needs protection, or maybe your outer or inner things are slacking- these are really common reasons for your glute muscles to take over and try to do a job they’re not designed for.

The problem is that this can lead to other issues like pelvic floor tension, back pain, and more difficulty doing tasks that require stability from within.

You also want your huge glute muscles to be available to lift, carry, and propel you forward.

Finding deep core- that’s a key step in your glutes feeling safe to let go!

When I started having kids, nobody had heard of pelvic floor PT. There weren’t any functional movement programs for pelvic health. There wasn’t a discussion beyond kegels or just live with it.

As I have moved through my own journey, I have watched women’s health in this area evolve so much-it’s really incredible.

There’s open conversation, so many on here sharing their expertise, women supporting other women with suggestions and resources. It’s really quite amazing and empowering.

We’ve always deserved this.

Okay, yes, it’s embarrassing.

Also- it happens!

However, if it’s happening excessively or it’s stopping you from doing things you love (like your favourite flow) here’s what to consider:

Queefing (aka vaginal flatulence) happens when air gets “vacuumed” up into your v@g!na. How often it occurs can be due to positioning as well as how well your body is managing intra abdominal pressure.

For example, if you’re lifting a leg in your downward dog, your ribs are flared, and you lift on an inhale, it’s creating an easier environment for air to get pulled in. This is largely the positional issue.

Try keeping your front ribs softened in and do the movement on an exhale, when deep core has a better chance to respond.

When it comes to managing pressure, there can be a coordination issue or a lack of your inner core unit working well. Your inner core (diaparagm, deep abs, and pelvic floor) are designed to work together to manage pressure coming into your body. If this system is weak or not synching well, you may get more than an occasional amount of unwanted noise.

If you’re wondering how to find functional movement along with managing pressure better so that your pelvic floor is quieter and stronger, join me for Core Confidence, my 8 week group series starting March 25th. Just a few spots left- details in my bio!

Doing isolated kegels just often isn’t enough for the dynamic roles your pelvic floor has to play.

Pelvic floor muscles need to anticipate movements and be able to respond to running, jumping, slipping, sneezing, lifting, carrying, and more.

Theses muscles also have to coordinate with the other systems in your body like your breath, core, hips, and even feet and shoulders- these all have an impact on if your pelvic floor can do its job.

Without this fluid system, your pelvic floor either:
- isn’t ready to respond
- cannot respond due to too much pressure
- has lost proper coordination and connection to do it’s job well

Yes, this sounds more complicated than kegels.

The good news, though, is that by learning how to support your pelvic floor well, you’re actually teaching your whole body to move well- which means you get to move and feel better in so many ways.

Join me for Core Confidence, my 8 week program that guides you through this full body connection in a progressive and tangible way. I’ve got one spot left in person and two spots left on Zoom. We start March 25th- check out the link in my bio to save your spot!

Effective improvement for your diastasis recti involves more than just core work.

Creating an environment where your abdominals can actually recruit well is foundational.

Rib flare can be especially prominent postpartum, as in pregnancy your body worked to create space for growing baby and your alignment shifted to accommodate your growing belly.

As I’m sure you’re well aware, your body doesn’t just “bounce back” to the way it was. Intentional, targeted exercises can help guide your body (including your core!) back to being functionally strong.

This full body approach is what we do in Postpartum Return to Exercise, my 6 week series created intentionally for the postpartum phase. The next round runs Wednesdays from 10:30am-11:30am starting March 25th. Grab your spot at the link in my bio 🩷

Postpartum core can be tricky!

Not only have your abs been stretched to support baby, but the postural changes and adaptations your body had to make in pregnancy can also affect how well you can access core. Throw in potentially managing diastasis recti and there’s a lot going on here!

Just jumping back into crunches isn’t going to cut it!

The exercises here are a piece of the foundational puzzle of regaining supportive postpartum core strength.

Many women find that their ribs fell stuck wide, are flared, or they can’t get a good breath. This can all translate as a challenge for your abdominals, as they work in concert with your ribs.

Finding freedom in your ribcage again restores its relationship with your abdominal muscles.

Secondly, it’s incredibly common for your obliques to take over and fire before anything else has a chance. You want to find your deep abdominals again. They’re your support system, what provides stability for your body, and have you feeling strong in your core again.

The focus is on exhaling from low belly first- that’s where we get the deep ab engagement, then allowing the obliques to soften in as the breath moves up.

If you’re wanting all the pieces to finding a strong postpartum core, join me for Postpartum Return to Exercise, a 6 week series on Wednesdays at 10:30am, beginning March 25th. Find all the details in my bio or comment Core below and I’ll send them right to you!