quaddoc quaddoc

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Dr. Monica Harden  🤸🏽‍♀️Stretching & Rehab vids 🤰🏻Preggo Prehab & Postpartum 👶🏻 Mom to baby boy Ollie

💐My first Mothers Day today!!!💐
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Words cannot describe how much @dr.jacob.harden and I are loving this new chapter in our lives. Oliver brings so much joy!!! It's hard to believe that he is already 4 months old, time is flying so fast. Looking forward to the future, but trying to cherish all these moments too.
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So to all the Moms out there, Happy Mother's Day!!! It's an honor and a gift.
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#myfirstmothersday #mothersday #motherhood #powerlifting #girlswhopowerlift #bodybuilding #crossfit #crossfitgirls #run #running #yoga #fitness #fitfam

About this time last week @dr.jacob.harden @strengthcoachtherapy and I were halfway through Day 1 @journeytoexcel. It was an amazing experience working with all of you and I enjoyed the questions/side conversations as well. Great crowd and facility. I look forward to working and meeting more of you 🙋🏻‍♀️. Little Ollie had fun too 👶🏻. #prehab101 #powerlifting #girlswhopowerlift #bodybuilding #crossfit #crossfitgirls #run #running #yoga #posture #fitness #fitfam #mobility #rehab #prehab #flexibility #health #physiotherapy #physicaltherapy #chiropractic

Hey Everyone! I know it's been a while since I have been on IG, but it feels SO GOOD to be back. Enjoy the new video and let me know what you think of the new style! 😘
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So...how many of you pop your 🍑 booty when you squat? I see this all the time on IG and working with clients. It isusually is paired with tightness in the low back and pinching the hips. Still not sure if this is you?
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Take a moment, 🎥 film your squat from the side and examine it. What does it look like? Is your back arching and your pelvis dumping forward into an anterior tilt. This might explain why you feel that hip "pinch". When you set up this way and then proceed to squat your hip runs out of room to move. Overtime, what starts out as tightness in the hips turns into painful pinch.
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So while the 🍑 booty pop might make for a great 🤳🏼photo or video it doesn't do much for performance. So stop that booty pop and fix your squat!
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Do you want a follow up video of some drills and cues to help you find that better position? Let me know and I'll get it done!
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xoxo @quaddoc
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#Prehab101
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#powerlifting #girlswhopowerlift #bodybuilding #crossfit #crossfitgirls #run #running #yoga #posture #fitness #fitfam #fitspo #mobility #rehab #prehab #flexibility #health #physiotherapy #physicaltherapy #chiropractic #postpartum #Florida

💥LOW BACK PAIN IN LATE PREGNANCY & POST PARTUM💥
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Whether your in the final paces of pregnancy or have your little bundle of joy 👶🏻 this was a stretch I would do often leading up to Ollie's delivery and post C-section. Either way, this little number can help your back out.
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As you have progressed through your 🤰🏻pregnancy your back has spent a lot of time in lumbar extension/arched due to your growing belly. So I used this move to hangout in lumbar flexion for a bit since it gave me some 😌relief. .
This stretch is another way to introduce pelvic tilts using a 💺chair or a couch to rest your arms on. If needed you can place a pillow between your belly and legs of it is too uncomfortable to perform as shown in the 🎥video.
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Move 🐢slowly and you can do these for 3 x 10. .
Does this sound like someone you know? Tag a preggo 🤰🏻friend and show them some 😘love!
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#Prehab101
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#powerlifting #girlswhopowerlift #bodybuilding #crossfit #crossfitgirls #run #running #yoga #posture #fitness #fitfam #fitspo #mobility #rehab #prehab #flexibility #health #physiotherapy #physicaltherapy #chiropractic #pregancy #fitpregnancy #postpartum #Florida

THAT PESKY PREGGO BELLY PAIN
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⚠️ONLY DO THIS TO THE LEVEL OF YOUR COMFORT!!! IF IT IS TOO PAINFUL PLEASE STOP⚠️
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I have had some women ask me about round ligament pain and what I did to address it during my pregnancy, so here it is 😁 with postpartum mom belly and all 🙈🙈🙈. Now I am not saying this will cure round ligament pain, but it may help manage it. So let's get started!!!
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A few things to understand about your round ligament:
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🤰🏻You have two of them on both sides of the uterus. One side can hurt more than another.
🤰🏻The pain is due to the stretching and thickening of this ligament to accommodate your uterus as it grows along with your 👶🏻 baby.
🤰🏻The pains can be spasm like, short and stabbing. It runs from the deep groin up to the top of the hips.
🤰🏻It is generally harmless and can occur during physical activity, changes in positions, and coughing. Most women notice the pain starting in their 2nd trimester.
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As a rule of thumb, it is always good to speak with your👩🏻‍⚕️doctor about any belly pains you are experiencing during your pregnancy just to make sure everything is okay.
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Keep these things in mind as you go through this:
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💆🏻‍♀️Use the cream as a buffer for skin and finger tips. You only need a bit so don't overdue it.
💆🏻‍♀️Start with a pressure you can tolerate. You apply more later.
💆🏻‍♀️Start low, close to the pubic bone and trace the areas that you need.
💆🏻‍♀️Time it with your breath. Take a breath in and let the air out, press in, and lean away. Your moving the body and letting the fingers do the work.
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Move 🐢slowly and work the tissue areas by dividing them into regions. Go at your own pace and comfort.
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Does this sound like someone you know? Tag a preggo 🤰🏻friend and show them some 😘love!
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🎶Bay Breeze-forty thr33
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#Prehab101
#pregnancy #fitpregnancy #health #prehab #rehab

MY RECOVERY SO FAR POST
C-SECTION
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Just wanted to share a little bit with any of 🤰🏻moms-to-be about C-section. This based off my experience at the hospital Winnie Palmer:
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👣-My baby was breech and I missed signs of labor. When my doctor checked me I was dilated 4cm and she was able to feel his feet.
💉-I went with an epidural so that I could have continual pain medication via a pump after the procedure is over. Which helped a lot because they had me get up and walk the next night.
💊-The pain meds they gave me made me "itchy" so I ended up scratching myself. So ladies file those nails down.
💦-Getting a catheter was not that bad. The minute they let you drink water DRINK!!! The more you keep peeing the better it will be when the tube comes out. The first couple times you pee without it will burn a little bit (think like a UTI).
👖-You will bleed going to bathroom and standing up so to help with that I bought the disposable mid brief panties for incontinence at Walgreens. These were a lifesaver! Because the pain and incision is hard to put clothes on let alone underwear.
💩-Take stool softeners because your abs are going to be sore and bearing down to poop is going to be painful.
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Remember a C-section is considered major abdominal surgery. So keep that in mind moving forward! Be kind to yourself and love your🤱🏻 little one!
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I will keep you guys updated but 15 days post I only take the Ibuprofen as needed. I walk as much as I can with my 🐕 dogs, drink lots of water, and eat plenty of protein to help me heal/recover. If any of you ladies have any more questions I am an 📖open book.
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Does this sound like someone you know? Tag a 🙋🏻friend or 🤰🏻preggo to show them some 😘love!

🍼WELCOME BABY OLIVER!!!🍼
(gallery post)
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Wanted to announce @dr.jacob.harden and I had our baby boy. His official name is Oliver Roy Harden affectionately called "Ollie". He was born on January 11, 2018 at 4:52pm a whopping 7lbs 11oz and 19.5 inches via C-section. This is a gallery post, so swiping to see all pics 😍.
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Words cannot describe how thrilled we are to have this little guy in our lives💗. Thanks to all of you that have been in this little journey with us and for all the well wishes many of you sent us on our big day 👶🏻🙇🏻‍♀️🙇🏼‍♂️.
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We are happy to home with Ollie and our pup dogs.
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#babyannouncement #babyboy #ollieharden

BABY BOY COMES TODAY!!!👶🏻🍼
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So went to my Dr today and apparently I am 3-4cm dilated, no signs of labor, and he is still breech 😞. I am heading to the hospital with @dr.jacob.harden to get a C-section today.
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Not going to lie, I cried 😢 about it with Jake for a bit. I felt sad because I feel like I am missing out on an experience. Kind of like a right of passage into motherhood.
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BUT at the end of the day, it’s healthy Mom and Baby. Can’t ask for more 🙂 SO HERE WE GO!!!
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WE ARE SO EXCITED TO MEET YOU BABY BOY 👶🏻 🍼!!!

STRETCH & STRENGTHENING
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Here we are for round 2 working with SI joint issues with pregnancy. I have personally delt with SI joint pain during my 🤰🏻pregnancy and these stretches and strengthening movements have helped. Also🚶🏻‍♀️walking, soaking is hot Epsom salt 🛀🏼 baths, and prenatal massage have been great as well.
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This is the second part of the routine that I do to help get my joints moving around, plus throwing in some 🍑glute work. Ladies, do this to your own comfort! If I made it look easy, it wasn't 🐳.
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Let's break these down a bit before we get started:
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1️⃣ Leg Lifts: go slow and controlled with these. Focus in squeezing the glute and try not to roll around through your pelvis. Keep a little brace in your core for support and to help keep your back neutral.
2️⃣ Glute Bridges with a ball: again squeeze with the glutes at the top, the ball is there to help you. Try not to over due it on the 🐍 squeezing just enough to engage. Try not to hyperextend the low back by flattening your back on the ground and getting a slight core brace.
3️⃣ Butterfly: lower one knee at a time and then do both. This targets the groin so go easy!
4️⃣ Pigeon Pose: this helps with glutes and hips. Be sure to sit up tall and then simply lean forward, work with what you have. Obviously your belly might hinder you a bit.
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You can do the strength work for 3 x 6-8 and the stretches you can dynamically for 3 x 10 or up to 2 minute holds. These can be done throughout the day to help you move around and help your SI joints be less 🤬cranky.
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Does this sound like someone you know? Tag a preggo 🤰🏻friend and show them some 😘love!
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🎼"Reforget"-Lauv
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#Prehab101

🎇HAPPY 2018 EVERYONE!🎆 Literally in the last stretch, figuratively and physically last couple weeks to go until baby boy is due January 15. We are ready as we are going to be at this point 😂 lol.
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Just wanted to take a moment to say thank you to all of you who have supported 🤰🏻me and @dr.jacob.harden. We really appreciate it and we look forward to new year with everything it has to offer.
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Once again thank you all and happy new year!!

SI JOINT & LOWBACK MOBILIZATION
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I have personally delt with SI joint pain during my 🤰🏻pregnancy and more so than ever in my 3rd trimester. My joints also pop and snap quite a lot in the pelvic region as I get closer to 👶🏻 baby boy's due date. .
So I have put together a little routine that I do to help get my joints moving around. As you run through this keep these things in 💭mind as you go:
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1️⃣ Break at the hips for the hinging movements and keep a little low level brace in your core.
2️⃣ The ball related movements are to be performed slowly-I have found rapid shifts can trigger pain.
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You can do these for 3 x 10 or throughout the day to help you move around.
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Does this sound like someone you know? Tag a 🙋🏻friend and show them some 😘love!
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#Prehab101

UNDERSTANDING SI JOINT PAIN & PREGNANCY
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The Sacroiliac joint (SI) is formed between the sacrum and the illium which help make up the "pelvis". It's primary purpose is to help with weight-bearing and force transmission from the spine and legs from activities such as 🚶🏻‍♀️walking, running, jumping, etc.
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There are two means that your body keeps the pelvic/SI region stable:
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🔩the natural interlocking of the joints
🔩muscular support from the core, back, glutes and various ligaments.
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In the case of pregnancy the SI joints can become susceptible to pain at any point in pregnancy, but typically around the 🗓 18th week due to:
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🤰🏻The hormone relaxing being released to loosen the ligaments so that the pelvis can expand in preparation for childbirth.
🤰🏻Growing fetus/uterus stretching and somewhat weaken the abdominal musculature.
🤰🏻Weight gain and changes in your walking patterns can also contribute to increased strain in this area.
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Some symptoms of SI joint pain are:
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❗️deep pain along the SI region
‼️may radiate to the groin and thighs
⁉️pain worse with standing, walking, getting in/out of low chairs, rolling/twisting, lifting. Feels best when lying down.
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Now that you know a little bit more your probably asking yourself what are your treatment options 🤔 especially if your pregnant? Good question!!
You have several options available to you such as:
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👩🏻‍⚕️Seeing a therapist who has experience with pregnant women who can assess and treat you.
🏋🏻‍♀️Rehab exercises that emphasize stability of the core and pelvic girdle.
💆🏻‍♀️Joint mobilization/manipulation and myofascial release.
📼Pelvic belts and kinesiotaping.
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STAY TUNED 📺 FOR MORE! This is something I have been dealing with during my pregnancy and I am putting together some videos to help out 😘 my fellow preggies.
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Does this sound like someone you know? Tag a 🙋🏻friend or 🤰🏻preggo to show them some 😘love!
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#Prehab101

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