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Chiro Stretches + Exercises

How to wear your pregnancy / SI / low back / pelvic support belt

Posted by Jesse Lillejord on

How to wear :

- preferably the belt should be 1 piece [ much easier when pregnant ]

- center of belt should be placed over the top of the tailbone [ sacrum ]

- be sure to pull nice + tight when you attach in the front [ much easier with a partner ]

- the front of the belt should be over the top of your crotch bone [ pubic symphysis ]

- be sure to pull the side Velcro pieces nice + tight

- walk around + make sure it’s comfortable + feels relieving

Labor + Delivery Pregnancy Prep with Partner: Side Lying Release, Sacral Rocking, + Sifting

Posted by Jesse Lillejord on
Labor + Delivery Prep with Partner:
Side Lying Release, Sacral Rocking, + Sifting

Side lying release is a technique performed by a partner - to help open the sacrum / pelvis and release pressure - further aiding into the correct position for delivery.  This also relieve painful pressure in areas such as the low back, pelvis, pubic symphysis and hips.
Sacral rocking is a technique performed by a partner to help decrease pressure in the sacral and pubic symphysis regions - while also increasing movement to aid in baby positioning and low back / SI pain relief. 
Sifting is a technique performed by a partner to decrease pressure on the low back.  For further information on this technique - reach out to a Birthing Doula or look into Spinning Babies.
https://www.spinningbabies.com

Hip Mobility

Posted by Jesse Lillejord on
Our female chiropractor demonstrates how to increase mobility in the hip joint! Hip pain is a common symptom of pregnancy because women lay on their sides so much at night time. Try these simple home techniques to get pain relief in those tight hips!

Rib pain + pilates ball solution

Posted by Jesse Lillejord on

Rib pain during pregnancy can occur as a result of baby growing and pressing upward on the ribs. In order to find relief without laying flat on your back, use a Pilates ball! Lay back...

Partner Piriformis Stretch

Posted by Jesse Lillejord on

This partner stretch is great to passively lengthen + stretch your piriformis muscle - The muscle attaches on the inside of your tailbone and inserts on the head of your femur! If you don't have...

Pregnancy Stretches for Tailbone Pain

Posted by Jesse Lillejord on

Our prenatal chiropractors have created an exclusive perinatal course to help you care for yourself during pregnancy at home! We have stretches, medical professionals, and many stretches, exercises, yoga videos you can do right in the comfort of your own home to help you relieve pain during pregnancy. 

https://chiro-for-moms.mykajabi.com

Nursing Holds for Back Pain Postpartum

Posted by Jesse Lillejord on
Holding your baby while nursing can cause back pain! In this video, Dr. Jesse explains our favorite nursing holds for postpartum moms so they can be pain free!

TMJ Relief

Posted by Jesse Lillejord on
Our female chiropractor - Dr. Jesse - goes over techniques to relieve TMJ / jaw pain at home! These simple techniques from the CHIRO FOR MOMS team can provide pain relief for those dealing with TMJ dysfunction!

Pubic Symphysis Pain / SPD

Posted by Jesse Lillejord on
Pubic Symphysis Pain is a common pain condition during pregnancy because of the pelvis shifting. These stretches will be helpful in treating pubic symphysis pain along with adjustments from your pregnancy chiropractor. 

IT Band Stretch!

Posted by Jesse Lillejord on
Here at CHIRO FOR MOMS our prenatal chiropractor is discussing a simple technique to provide pain relief in the side of the hip / IT band. During pregnancy and in our athletic women, this band of tissue often tightens and can cause discomfort!

Labor + Delivery Prep

Posted by Jesse Lillejord on

  We're talking prep for labor and delivery. All three of these techniques involve a partner. It's gonna help a ton with back, labor, any pain that you're dealing with. Just opening up that sacrum,...

Pregnancy Stretches

Posted by Jesse Lillejord on
All our favorite pregnancy stretches compiled into one video! Your favorite pregnancy chiropractor walks through the common stretches that we recommend to our patients.