Optimal Movement Kinesiology
Kits Vancouver, BC, Canada

When I was in labour, I felt my hips getting sooo fatigued. Near the end, I felt something go off in my SI joint. The hip tightness was of course still there after our baby was born- as were the SI joint issue, along with some nerve issues! I found that, in addition to reaching out and getting some help from postnatal massage, and allowing for time with some of the nerve issues, these stretches helped me a lot! Best of all, I was able to do them from bed- which I was especial...ly key at first while recovering from a c-section (the second one I didnt do until I was healed more). The first gets into the outer hip, a well known figure four stretch (a band or rope could be used for help, or a loving husband or a wall to support the legs if it was too much to hold them up); the second one was the only thing that worked for me in what I found to be the source of a lot of my issues- my Obturator Internus on one side seemed to be tight! With both of these stretches- as I have become more mobile, I have played around with moving through them (ex- side to side) to get into different angles of the muscle fibres For more videos on prenatal and postnatal exercises (and basic pilates exercises that are not pregnancy specific), LIKE and SUBSCRIBE to my YOUTUBE CHANNELPilates Home Exercises (link in bio!) #postnatal #back #backexercises #health #wellness #pregnancy #movement #athomeexercise #optimalmovement #selfcare #holistichealth #tarastips #stretches #postnatalstretches #hipstretches #glutes #SI #innerthighs #obturatorinternusstretch #onbturatorinternus

With all of the baby carrying these days, it is so easy to round forward, putting extra strain on my back, neck and shoulders. I cant always make it into the gym or pilates studio, so two things I like to do are 1) remind myself to sit tall with an open chest! 2) simple back body, rotator cuff, and often, even back arm exercises while. Here are a few exercises that I like to do with bands. This video has the band around the crib, but we often have the band around the doorkn...ob in our bedroom. But I also do it seared with it around my feet! For more videos on prenatal and postnatal exercises (and basic pilates exercises that are not pregnancy specific), LIKE and SUBSCRIBE to my YOUTUBE CHANNELPilates Home Exercises (link in bio!) #prenatal #postnatal #back #backexercises #shoulderexercises #armexercises #rotatorcuffexercises#health #wellness #pregnancy #movement #bandwirkoyt #athomeexercise #simpleworkout #postnatalworkout #prenatalworkout #optimalmovement #selfcare #holistichealth #tarastips

Glutes! ...and some stabilization (which I could have done better with in this video!) Here is a little combo I have been fitting in this week. 2-3 sets of 15-20 of each 1) straight leg extensions (lifts) 2) circles in each direction 3) bent leg heel lifts *aim to have shin more perpendicular to the floor (knee at 90 degrees), than I actually did 4) turned out bent leg lifts and then 5) stretch it all out! I could have done a better job of focusing on a neutral spine with ...my core engaged- not allowing movement of the hips and back. As well, keeping my leg in parallel for the first 3 exercises (although turned out is an option). To get the most out of my exercises, I like to play with oppositions, where my body and limbs are reaching in opposite directions- I can find at least 2 at all times! For example- my toes (or knee, if the leg is bent) are reaching in one direction, with the top of my head in the opposite direction. For more videos on prenatal and postnatal exercises (and basic pilates exercises that are not pregnancy specific), LIKE and SUBSCRIBE to my YOUTUBE CHANNELPilates Home Exercises (link in bio!) #back #glutes #butt #legs #core #stabilizaruon #pilates #stretch #postnatal #homeworkout #recovery #c-section #homeexercises #body #fitness #health #wellness #pregnancy #baby #stretch #movement #optimalmovement #breath #recovery #rejuvenate #postnatalfitness #selfcare #holistichealth #tarastips #kinesiology #exercisephysiology #EIM #backrelief #back #backrelief #matpilates

As a new mom, finding time to workout is tough! Enter my go-to anywhere exercise- squats! Here is another video of some exercises that I did early on, once I was able to (I did them without my baby first). They are perfect for fitting into found moments throughout the day. I am still doing all sorts of variations of squats -often while waiting for the elevator! They are easy to fit in while the baby is on me (baby carrying = bonding and an instant progressive workout as baby... grows!) often finding a few quick minuets through the day (I am all about splitting up my exercise throughout the day)! Squats, an important functional exercise, are a great way to work the strength of my legs and glutes, larger muscles in the body. Which makes for a good way to get back in shape, support my back (equals less back pain), and help me stay strong for taking care of my little one! For more videos on prenatal and postnatal exercises (and basic pilates exercises that are not pregnancy specific), LIKE and SUBSCRIBE to my YOUTUBE CHANNELPilates Home Exercises (link in bio!) #squats #glutes #legs #babycarrying #posture #prenatal #postnatal #core #back #homeworkout #recovery #c-section #homeexercises #body #fitness #health #wellness #pregnancy #baby #postnatalfitness #selfcare #holistichealth #tarastips #kinesiology #exercisephysiology #EIM #backrelief #back #backrelief #muscle #exercises

Some more on the Pelvic Floor! This is something that is super important to look after post-baby. And the great thing is that I could get right into it pretty quick! As mentioned- simple things to think about when starting out strengthening the pelvic floor. As I now find it hard to fit in moments for self care, I love these exercises because I can add them into my daily life with hardly any effort- Free kegals! For more videos on prenat...al exercises and basic pilates exercises, LIKE ans SUBSCRIBE to my YOUTUBE CHANNEL Pilates Home Exercises (link in bio!) #freekegals #kegals #postnatal #homeworkout #recovery #c-section #homeexercises #body #fitness #health #wellness #pregnancy #baby #postnatalfitness #selfcare #prenatalcare #holistichealth #tarastips #kinesiology #exercisephysiology #EIM #pelvicfloor #pelvicfloorhealth #backrelief #back #posture #muscle #exercises

Yay Kegals! This is something that is super important to look after post-baby. And the great thing is that I could get right into it pretty quick! As mentioned- simple things to think about when starting out strengthening the pelvic floor: activation in different positions, and working the muscles in different ways- quick short engagements, and slower, held contractions. Not needing to do a super intense grip here! I also make sure to allow time to relax between each (about 1...0 seconds). v For more videos on prenatal exercises and basic pilates exercises, SUBSCRIBE to my YOUTUBE CHANNELPilates Home Exercises (link in bio!) #postnatal #homeworkout #recovery #c-section #homeexercises #body #fitness #health #wellness #pregnancy #baby #postnatalfitness #selfcare #prenatalcare #holistichealth #tarastips #kinesiology #exercisephysiology #EIM #pelvicfloor #pelvicfloorhealth #backrelief #back #posture #muscle #exercises

Shower time! I love my time in the shower- if even just a quick one now. And I make the most of it by taking the opportunity for a little self-care, so that I am ready to get right back into mom zone when I get out! These are a few of the things that I do. Super simple and super quick, but with a big effect- I feel so much better after just a few moments! I started doing these after a back injury years ago- and again whenever things start to flare up a bit. And I have found... that they have been very helpful through the pregnancy and postpartum! For more videos on prenatal exercises and basic pilates exercises, SUBSCRIBE to my YOUTUBE CHANNELPilates Home Exercises (link in bio!) #postnatal #homeworkout #recovery #c-section #homeexercises #body #fitness #health #wellness #pregnancy #baby #postnatalfitness #selfcare #prenatalcare #holistichealth #tarastips #kinesiology #exercisephysiology #EIM #fascialstretch #stretch #cheststretch #tightchest #backrelief #back #neck #shoulders #pecstretch

Hip and low back relief! Love this one! Super simple and can be modified on a bench or a chair! I find this easy rollout so helpful for not only releasing my hips and low back, but also in helping me feel my glutes more and work then better if I am doing glute work! I especially love it in the Piriformis area at the side of my hips! For more videos on prenatal exercises and basic pilates exercises, SUBSCRIBE to my YOUTUBE CHANNELPilates H...ome Exercises (link in bio!) #rollout #myofascialrelease #release #ballrollout #hips #glutes #painrelief #fascialrelease #reset #backpainrelief #tighthips #hipstretches #hiprelief #stiffbackrelief #prenatal #postnatal #homeworkout #homeexercises #body #fitness #health #wellness #pregnancy #maternity #prenatalworkout #postnatalfitness #selfcare #prenatalcare #holistichealth #tarastips

As promised- here is a great alternative/ modification to the last back release video. Again- I do this easy and gentle release even when not pregnant (anytime my back needs some TLC), and I have used it more in the later stages of pregnancy! Feels so good to release the muscles on either side of the spine (extensors). Often helps to feel like I have reset my back when things feel off or I feel some pain! For more videos on prenatal exercises and basic pilates exercises, SUBSCRIBE to my YOUTUBE CHANNELPilates Home Exercises (link in bio!)

This back release is something I do even when not pregnant (anytime my back needs some TLC), and I have used it in the earlier stages of pregnancy more often (see next video Ill post tomorrow for a modification off the back, which is better for later in the pregnancy!). Feels so good to release the muscles on either side of the spine (extensive), in a small isolated extension. Often helps to feel like I have reset my back when things are off. I especially love this one when I am tired or sore and dont feel like doing anything else. For more videos on prenatal exercises and basic pilates exercises, SUBSCRIBE to my YOUTUBE CHANNELPilates Home Exercises

Good reason to stay out of the ice baths!

"Pre-hab" with Pilates, so you won't need rehab! #athletesdoPilates #balancedbody #prehab

In this week's blog post, Karen Shiel Ellis discusses how exercise helps keep the brain healthy. The coordination and choreography of Pilates gives additional benefits. #pilates #brainhealth #balancedbody #blog #pilatesnerd

Curious about FST? Check out one article about it and how it can be good for your sex life! http://www.huffingtonpost.ca//stretch-therapy-sex_b_839544

What a great contest from Balanced Body! #whomovesyou

Even more reason to consider adding #Pilates into your #exercise and #training regime ! #goals #Olympics #Rio2016

Think Pilates is only for girls?! Email [email protected] when you are ready to give it a try... :)

Now taking bookings for Fascial Stretch Therapy sessions! Your fascia reacts to all stress physical, mental and emotional by tightening & stiffening. Since fascia covers everything from all of your organs to the circulatory system to the brain & nervous system to the musculoskeletal system and more, your whole body is at risk to react to stress by tightening & stiffening. When your fascia is left unattended to, aging of the body, mind & spirit accelerates, function dec...reases & quality of life deteriorates ~Ann & Chris Frederick: Creators of FST

Now offering Fascial Stretch Therapy. Fascial Stretch Therapy, or "FST", which takes a scientific approach to stretching, that is proven to optimize performance, reduce pain, increase pain free range of motion, prevent injury, improve posture, promote body awareness and enhance physical fitness and quality of life. For bookings, please email [email protected]