{"id":2866,"date":"2024-05-10T21:44:54","date_gmt":"2024-05-10T13:44:54","guid":{"rendered":"https:\/\/yogaandmel.com\/?p=2866"},"modified":"2024-08-28T11:20:21","modified_gmt":"2024-08-28T03:20:21","slug":"how-to-fix-your-mom-butt","status":"publish","type":"post","link":"https:\/\/yogaandmel.com\/index.php\/2024\/05\/10\/how-to-fix-your-mom-butt\/","title":{"rendered":"How to fix your ‘mom butt’"},"content":{"rendered":"\t\t
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Reclaiming Strength and Stability: Conquering the 'Mom Butt' <\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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To all you incredible mamas (and anyone else who needs to hear this), let’s talk about something that’s near and dear to me and for any postpartum warriors’ hearts \u2013 the infamous “mom butt”, or “pancake arse”. Yes, it’s a real thing, but fear not, because it’s not a life sentence! In fact, with the right exercises and techniques, you can reclaim your strength and stability in no time. So, let’s dive in.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Understanding the Mom Butt Phenomenon<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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So, why does this happen? What contributes to these unshapely butt cheeks and lack of glute strength?!\u00a0 During pregnancy, your body undergoes a myriad of changes. As your baby grows, your center of mass shifts forward. Accompanied by a more exaggerated forward tilt of the pelvis (anterior pelvic tilt) This often leading to lower back pain, an exaggerated arch in the lower back, and a sense of instability and weakness in the core muscles as the baby grows.\u00a0<\/p>

Postpartum, you’re suddenly faced with the task of balancing the weight of your precious bundle (on a preferential side) while feeling a bit wobbly in the core stability department. It’s no wonder many moms find themselves unintentionally tucking their pelvis under and pressing their hips forward in search of stability \u2013 hence, the “mom butt.”<\/p>

This lack of strengthening and then subsequently constant clenching and squeezing in the buttocks, along with the tightening of the pelvic floor muscles, can lead to discomfort, pain, and even dysfunction if left unaddressed.\u00a0<\/p>

Your ENTIRE pelvic floor is probably NOT tight\u2026. But certain portions may be! Most likely you have a tight posterior pelvic floor and an over-lengthened front half of your pelvic floor.\u00a0 The best way to find out is to visit a Pelvic Floor Physical Therapist to assess you! Don’t guess, but find out.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Reclaiming Strength and Stability<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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However, fret not, dear mamas, for this blog post is just the beginning of your journey to reclaiming your strength and stability! Let’s start with releasing tension before diving into building strength. If you’re feeling tight or struggling to breathe in this area, it’s a sign that you need to prioritize releasing tension first.<\/p>\n

So, how do you release tension?! We can adjust our position and target our breathing!<\/p>\n

Part 1: Release and Restore<\/b><\/p>\n

Begin by focusing on releasing tension in the hips and pelvic floor. Incorporate gentle stretching exercises and mindful breathing techniques to help relax the muscles and restore balance to the pelvis. For expecting mamas, these exercises can also aid in preparing the body for childbirth by opening up the pelvic outlet.<\/p>\n

Check out the instagram post below for some great exercises that will help you to find length and breathe into that tight back pocket! <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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A post shared by Melanie Matulka | Yoga and Movement Professional (@yogaandmobilitywithmel)<\/a><\/p><\/div><\/blockquote>