It doesn’t have to be one or the other, mama. There are ways to do both! 🫶🏼 Hi! 👋🏼 I’m Syd, a mama of one, occupational therapist and functional strength coach who specializes in maternal wellness. Mommy & Me (or any caregiver & me, the whole family can benefit 😊) Tummy Time is a favorite of mine because it has SO many benefits! When your baby is awake and alert try this out. ♥️ For you - this is working on abdominal strength, shoulder and hip flexor strength and stability as well as strengthening your back muscles to better support your spine to keep your body upright. 👶🏼For baby- this is offering opportunities to strengthen their neck, shoulder and back muscles which they need to progress in meeting developmental milestones, as well as alleviating gas and constipation, and preventing plagiocephaly amongst SO many other benefits! If you’re early postpartum and haven’t done much rehab or return to exercise I would recommend starting on your back with some breathing exercises with baby in tummy time on your chest or belly! Then as your body heals, progress to sidelying, hands and knees and eventually a modified plank! Making sure to monitor for any coning or doming of the abdomen as you progress. If you’re further out postpartum or have already been doing some rehab and recovery movements, beginning on all fours, then progressing to a modified front plank is a great place to start! Ensure your core is engaged by zipping up your core muscles from bottom to top, keeping your ribs and hips in line and continuing to breathe throughout. You can sing, talk to, make silly faces at your little love while you do it!Try this for 20-30 seconds a a time throughout your day today and let me know how it goes! Have questions? Drop them below! 👇🏼 #mommyandme #momlife #postpartumrecovery #forthtrimester #familyworkout

The Squat! I know many of us have a love hate relationship with squats as a result of knee pain, discomfort or just not knowing where to start. But hear me out, there’s no perfect form…everyone’s body is different therefore every one’s individual form will vary. These are just some cues and tips to think about and try out! 💪🏼 This movement pattern is another one that’s great for strengthening your quads, glutes, hamstrings, core and back muscles that all help with postural support! We could all use more of that, am I right? Here’s some tips: 1. Find a comfortable stance slightly wider than hip width, toes may be turned out - again this will vary for everyone 2. Stack ribs over hips 3. Bend at the knees sitting hips back and pulling tailbone to the ground between your heels while keeping chest upright. Ideally you’re able to get to a range where hips are below knees- but work up to this! 4. Drive hips forward to return to standing 💡 Another good cue for set up is to push through your big toe and rotate your knees slightly outward! Add load- this can be done in a variety of ways! Whether using dumbbells, trying a single leg variation or opting for a barbell, squats are essential for improvement of daily life function! You got this!! 💪🏼 #squat #lowerbodystrength #squatform #strongmama #workoutguide

Fun fact, during the late stages of pregnancy (36/37 weeks+) particularly for first time moms, eating 4-6 dates per day has been shown to increase cervical ripening and decrease usage of oxytocin for labor acceleration! 🤰🏽 Whether you’re pregnant or not, I just love a good quick snack! ✅ save, save, save ✅ These are so tasty & the best for grab & go snacks! You can even make a double batch and freeze em! Deets: • 15 pitted dates • 1 cup oats • 2 tsp chia seeds • 2 tsp ground flax seeds • 3 tbsp nut butter • 1/3 cup dark chocolate chips • 1/3 cup cashews • 1 tsp vanilla Blend it all up, roll into balls, & enjoy! Or refrigerate & enjoy for up to 10 days in an airtight container! PMID: 29033994 #healthysnacks #quicksnack #energybites #highfibersnack #mealprep #snackprep #dates #prenatal #laborprep

It doesn’t have to be one or the other, mama. There are ways to do both! 🫶🏼 Hi! 👋🏼 I’m Syd, a mama of one, occupational therapist and functional strength coach who specializes in maternal wellness. Allow me to introduce you to a “Mommy(Parent) & Me Kneeling Hinge” hey partners, yes I’m talking to you too! The whole family can benefit! ♥️ For you - this is working on a hip hinge movement pattern; strengthening your glutes, hamstrings, core and back muscles 👶🏼For baby- this is offering vestibular input. Vestibular input helps baby begin to learn the association and coordination between head and eye movement as they attempt to track movement in their environment while their head position changes, learning where they are in space. ❣️Remember that birth ball? You can use it for tummy time with vestibular input as well! ‼️Here’s how to do it: 1. Find a kneeling position with ribs stacked over hips and hold your baby close to your chest with head supported. Try facing inward or outward! 2. Sit your hips back toward your heels then exhale as your drive them forward. Do your best to keep your ribs over your hips throughout. You can sing, talk to, make silly faces at your little love while you do it! 3. Try this for a couple minutes today and let me know how it goes! Have questions? Drop them below! 👇🏼 #mommyandme #momlife #postpartumrecovery #forthtrimester #familyworkouts

This has replaced my reliance on coffee and I am HERE for it! Check out the link in my bio to learn more or comment below, I’d love to chat about my experience!👇🏼 #neededpartner #mombrain