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Labor can be - let’s face it - scary. Whether it’s your first child or your fifth, the time leading up to your delivery can be nerve racking. There are many things you can do to at least ease these nerves. Being prepared is the best thing you can do and there are many ways to prepare for a smoother birth. Read 8 of my top labor tips below.   1. Explore different birth positions Don’t be afraid to try these out! Find out what works the best for your body because every body is different. Some different positions are: squatting being up on all fours sidelying being on your back Keeping the pelvis open may work in your best favor as it’s easier for the baby to come out. Squatting and being on all fours open the pelvis up just a little bit

Pregnancy can be painful - duh! No one needed to tell you that. Not only are you prepping for your new little one, but you have pregnancy pain to deal with. There are some pains that come with pregnancy that can be annoying. For example, those migraines that won’t go away or that heartburn - let’s not even talk about it! Other pains are located in your lower back, SI joint, tailbone, and/or pubic symphysis. Not to mention the overlying anxiety about delivery itself. Well, some of these pains can be subdued or even avoided altogether! 1. Pay attention to your day-to-day body movements Bend at the waist, avoid twisting, and evenly distribute your weight. How you move your body throughout the day should be something you pay close attention to. Picking up miscellaneous items around the house? Make sure you are using

1. Check in with your breath. There are three primary ways to breathe: 1) with your diaphragm 2) with your belly 3) with the accessory muscles of your neck and shoulders. The most natural and relaxing way to breathe is Diaphragmatic Breathing, but most of us are using the other two, less effective, ways for oxygen exchange. When you breathe with your diaphragm, the intercostal muscles between the ribs do their proper job of helping the ribcage expand. As you inhale, the respiratory and pelvic diaphragms should move downward, like a piston, and with each exhale draw upward. This way of breathing fills your lungs and keeps the nervous system calm and happy. Unless you had a traumatic birth, you were likely born breathing with your diaphragm.  Breathing patterns can be changed over time through the following: During pregnancy, the liver, stomach, and

Are you ready to create your Best Year Yet? Well, I’m here to help you do it! First up is starting with a vision and goals. What is it you want to change, create or improve in your life? You’ll need a vision so you can create the road map to get there! I suggest starting with a brainstorming or day-dreaming session. It’s simple. Just sit and give yourself some quiet time where you will be uninterrupted. Set a timer for 10-15 minutes then picture where you want to be, what you want to accomplish, or a feeling you want to create in your life. Imagine as many details as you can. If you want a little help with this process, I recommend trying Guided Meditation. My favorites are available for free on YouTube such as The Honest Guys. They have ones

Love yourself enough to self-treat everyday. As a physical therapist trained in the John F Barnes Myofascial Release Approach, I encourage my patients to self-treat everyday. What do I mean by self-treat? I mean taking the time out of everyday to take care of you. We’ve all heard “you can’t pour from an empty cup”. I get that you’re a busy mom and your co-workers are relying on you to get shit done day in and day out. You’re running your kids from here to there after school and there’s yet another dinner eaten in the car or while sitting on the bleachers during practice or games. You pack lunches and snacks and sign papers and manage to see that your kids get their homework done. You volunteer like you’re expected to. I also get that you’re a busy dad. You bring

Oils + Physical Therapy by Justine Calderwood, MSPT I recently decided to bring my love of essential oils into my physical therapy practice as I considered how they could complement the treatment I provide.  I’ve been using Young Living essential oils for about three years now, mainly at home for myself and my family. When I first heard about essential oils I didn’t even know what they were.  Now I know it’s the natural oil found in plants, and can come from the leaf, stem, root, flower petals, peel, wood or root.   I first got introduced to essential oils to help me deal with some insomnia and emotional turmoil, and I was looking for something that would help me sleep and ease my tension.   ​I happened to see some essential oils on the shelf