#Docli

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#Docli Reel by @doclisboa.iff - 5 sessões. 22 filmes. Autores emergentes, primeiras obras e o início de um gesto de cinema. Estes são os Verdes Anos. 📍 Em Outubro, o mundo inteiro
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@doclisboa.iff
5 sessões. 22 filmes. Autores emergentes, primeiras obras e o início de um gesto de cinema. Estes são os Verdes Anos. 📍 Em Outubro, o mundo inteiro cabe em Lisboa. Bilhetes disponíveis em doclisboa.org #doclisboa25 #doclisboa2025 #doclisboa #cinema
#Docli Reel by @doclizziedpt (verified account) - The mom butt?! (I hate using the term honestly…but most of us have heard of it this way!) SHARE this post with a friend for a super quick way to pr
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The mom butt?! (I hate using the term honestly…but most of us have heard of it this way!) SHARE this post with a friend for a super quick way to prevent the pancake booty 🍑 So what’s the deal with this?! Why does this happen?? The “mom butt” has gotten its term due to many women losing shape and muscle mass in their glutes during pregnancy and postpartum. Why does this happen? 👉🏼 POSTURE - if we are leaning into our low back and sticking our lower belly out, it leaves us hanging out on our joints and not engaging the glutes at all. Which over time, can lead to a loss of muscle mass. 👉🏼 HOW WE MOVE - so often pregnant women will waddle toward the end of pregnancy. And this is more of a side to side motion and we don’t get full hip extension. The glutes are made to do hip extension…so when we don’t do this during our daily tasks, we can lose muscle mass back there. Bottom line: 👉🏼 Watching how we carry and stand can make a difference in how we use our glutes. Try the forward and back motion as this allows us to use our glutes better and hip stabilizers rather than just relying on our joints. 👉🏼 ultimately working on building glute strength through PROPER strength training is so key in building your glutes back up and having more shape in your 🍑 we need PROGRESSIVE OVERLOAD 👉🏼 lastly….we forget that fueling our body is important too…and we need to eat enough to gain muscle mass!! So keep that in mind too 👍🏻 ⁉️ Did you deal with the pancake booty during pregnancy or postpartum?! Let me know below!! ⬇️ ⬇️ ⬇️ . . . #glutes #mom #momstrong #postpartum #postpartumfitness #pregnancy #fitpregnancy #postpartumjourney #pregnancyjourney
#Docli Reel by @doclizziedpt (verified account) - Does it freak you out to touch your scar⁉️ You are not alone. Share this with a C-SECTION mama who needs it!! 💕 Touching your scar doesn't come eas
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@doclizziedpt
Does it freak you out to touch your scar⁉️ You are not alone. Share this with a C-SECTION mama who needs it!! 💕 Touching your scar doesn’t come easily to everyone. I’ve had many many clients who tell me it makes them have the heebie jeebies or even nauseous to touch this scar! You’re not alone in this feeling! There are many things we can do without touching the scar if you’re not ready yet. Part of the issue there is desensitization. And by working AROUND the scar and doing full body mobility, we can begin to decrease that sensitivity and that “weird feeling” you might be having. HANDS ON scar work is typically not recommended prior to 6 weeks postpartum. There are some things we can do prior though if you feel ready! The exercises here are something you can try for hands off scar tissue mobility. (If you’re newly postpartum I would recommend waiting 4-6 weeks before trying some of these. Refer to my c-section highlight for more guidance!!) I hope this is helpful!! 👍🏻 . . . #csectionrecovery #csection #postpartum #postpartumbody #postpartumhealing #pelvicfloorexercises #pelvicfloor #pelvicfloorphysicaltherapy #pelvicfloorpt #pelvichealth #womenshealth #postpartumfitness
#Docli Reel by @doclizziedpt (verified account) - Don't even bother getting out of bed for this one. Who has been there…? You get all cozy in bed and then *ping* you remember you didn't do any of th
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@doclizziedpt
Don’t even bother getting out of bed for this one. Who has been there…? You get all cozy in bed and then *ping* you remember you didn’t do any of the mobility or exercises you told yourself you would do more of for better pelvic floor health and overall feeling better. Don’t worry - I gotch you 😘 These exercises are perfect end to the day to help you: ✅ Reconnect to your core and pelvic floor ✅ Mobilize your pelvis and hips ✅ Release tension that has built up from the day All while laying in your bed! Give these exercises a go and let me know how it went for you!! ✨ Figure 4 + Hamstring floss - make sure to pull the leg up toward you so you feel a stretch in the glute. Then extend the other leg and flex the foot at the top for nerve flossing. ✨ Lumbar Rotations - try to get your knees to both go to the bed..this will increase the mobility in the low back and pelvis. ✨ Leg Extensions - exhale gently lifting the pelvic floor and wrapping the deep core; inhale releasing as you come back. ✨ Bridges - exhale gently lifting pelvic floor and wrapping deep core as you go up; inhale releasing on the way down. ✨ Happy Baby - deep relaxing breaths elongating the pelvic floor and activating the parasympathetic nervous system (rest and digest!!) ⁉️ Tell me - what’s something you have LOVED doing as part of your wind down routine?? Let me know below! ⬇️⬇️⬇️ . . . #pelvicfloorexercises #pelvicfloor #postpartum #pregnancy #fitpregnancy #postpartumjourney #postpartumfitness #womenshealth
#Docli Reel by @doclizziedpt (verified account) - 🚨MOMS! Don't get out of bed! ⬇️ Mindful movement can happen anywhere, including your bed! If you're tired and ready to get off your feet then do it
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@doclizziedpt
🚨MOMS! Don’t get out of bed! ⬇️ Mindful movement can happen anywhere, including your bed! If you’re tired and ready to get off your feet then do it AND do these movements. Here’s why👇 ✅Good sleep is crucial when you’re pregnant! Tossing and turning from discomfort is not what you or your baby needs! ✅Working on your mobility can bring you relief as you fall asleep, but also prepare your body for labor down the line. ✅This is a great habit to get into now to make it a little easier to fit in when a little one is needing you often. ⁉️Also, I have to know, what’s a crucial step in your nighttime routine?! #momlife #pregnant #pregnancy #momtobe #nighttimeroutine #pregnancyexercises #pregnancybedtime #pregnancybedtimeroutine #pregnancystretches #womenshealth #fitpregnancy #pelvicfloorphysicaltherapy #pelvicfloor #pelvicfloorexercises #pelvicfloorhealth #pelvicfloorpt
#Docli Reel by @doclizziedpt (verified account) - No need to get up for these!! SAVE and SHARE with a friend who might need these! 🩷 These exercises are perfect end to the day to help you: ✅ Reconn
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@doclizziedpt
No need to get up for these!! SAVE and SHARE with a friend who might need these! 🩷 These exercises are perfect end to the day to help you: ✅ Reconnect to your core and pelvic floor ✅ Mobilize your pelvis and hips ✅ Release tension that has built up from the day All while laying in your bed! Anytime we can take a moment to just CONNECT with our body is so helpful. Especially at the end of the day to down regulate our nervous system and release pelvic floor tension that may have built up during the day. Hope you enjoy these! ⁉️Do you find you forget to do your exercises by the time you’re in bed??
#Docli Reel by @doclizziedpt (verified account) - Can we really prevent it?? There is a lot we can do to prevent it yes! Or decrease severity. Evidence has shown this (keep reading below!!) But also
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@doclizziedpt
Can we really prevent it?? There is a lot we can do to prevent it yes! Or decrease severity. Evidence has shown this (keep reading below!!) But also know that sometimes we can do ALL the things and still tear, and that’s okay! There are a lot of factors that come into play. Holding your breath and pushing with maximum force during labor can strain your pelvic floor and increase the risk of tearing. Instead, let’s focus on evidence-based strategies for a smoother birth: 🌬️ Breathe your baby down: Use deep, controlled breaths during pushing to reduce pressure on your pelvic floor and to work WITH your body. Holding our breath not only is extremely taxing, but it also can decrease the oxygen flow and even tense up the pelvic floor (the opposite of what we want during this time!) 
🤸‍♀️ Change positions: According to the latest evidence, upright or side-lying positions can ease baby’s descent and reduce perineal strain. 
🛑 Slow the crowning phase: I know this sounds like…excuse me…??? But I promise…this is a super important time to lean into your body and not force things!! Let baby stretch the perineum. Gentle guidance from your provider and perineal support during this stage can help minimize tearing. 
💆 Prepare in advance: Evidence tends to lean toward perineal massage from 34 weeks and pelvic floor exercises improve elasticity and control. Although this evidence was found mostly in first time vaginal births rather than subsequent vaginal births. ✨✨ Know that if you DO hold your breath because it feels right or you DID hold your breath…that’s okay! Birth is definitely a time to lean into what feels natural TO YOU. What I am sharing here is just the basic biomechanics of birth paired with the latest evidence on perineal support. 🚨 In MBC there is a full program on perineal tearing so you know exactly how to aid your healing and recovery optimally 🙏🏻 ✨check out my newest YouTube video discussing ALL of this!! ⁉️Tell me - were you told to hold your breath and push?? Did you feel confident going into your birth knowing you can listen to your body??
#Docli Reel by @doclizziedpt (verified account) - Times are changing.. And finally!! Share ✉️ this with a mama friend! First of all, know that if you birthed on your back or you WANT to birth on you
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@doclizziedpt
Times are changing.. And finally!! Share ✉️ this with a mama friend! First of all, know that if you birthed on your back or you WANT to birth on your back, that’s totally cool! But being educated and knowing your options and the evidence behind it can give you peace of mind in your decision and even more so, have the autonomy to advocate for yourself during your birth! The lithotomy position (birthing in your back) has been around for ages. And it’s been said to be the safest position for baby to be delivered because it’s easier for the doctor to see the baby and get their hands there. But let’s just rewind what I wrote…. “It’s easier for the DOCTOR to get their HANDS down their.” A couple things on this: 1. OB’s are fantastic and I personally LOVE my OB. But birthing is about the MOM and BABY. Mom should feel 100% comfortable and 100% safe in order to be vulnerable in birthing a child. And that means birthing in a position that feels good! 2. It’s been studied that the “hands off” approach actually leads to less trauma such as perineal tears. I’ll save you from seeing my birth photos, but if you DID see them, you would see my doctor changing HER position to accommodate my hands and knees position. Now THAT is patient led 🤍🤍 ‼️Can I do any other position with an epidural though?? YES, YES YOU CAN! There are still options, and although standing positions and some upright positions might not be feasible, there’s sidelying, assisted hands and knees, upright sitting, etc. Educate yourself on your options!! The biggest reason there is discussion on this is because, although we need more research, there is evidence that upright positions help by: ✨ having gravity on your side ✨ less pressure in AORTA (better blood flow to baby) ✨ baby can get into a better position ✨ uterus can contract more strongly and efficiently ✨ the pelvic outlet can become wider (Gupta et al., 2017), (Thies-Lagergren, 2013) There needs to be more research, that’s for sure. But the bottom line is, there are SO many other Birth position options besides on your back (with epidural, with low dose epidural, or unmedicated). Do your homework ahead of time 🤍 you’ve got this mama!! 🫶🏼
#Docli Reel by @doclizziedpt (verified account) - So you're saying I DON'T have to push on my back?? Sure am! But also tips for birthing on your back if that's what you want!! SAVE 📚 this post and S
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@doclizziedpt
So you’re saying I DON’T have to push on my back?? Sure am! But also tips for birthing on your back if that’s what you want!! SAVE 📚 this post and SHARE ✉️ with a mama friend! Birthing on your back is not “bad”. I feel like there’s been a lot of negative talk around it. But you may feel comfortable birthing on your back! And that’s cool 😎 So here are some tips if that’s you, and also other positions you can talk to your provider about! 1️⃣ the sacrum is meant to go backwards and MOVE during birth. As baby comes out, it allows for room, so freeing up that space by placing a TOWEL at the top of your scrum can help allow for more room and less pressure on the sacrum 2️⃣ remember as baby is working their way down, knees are out and ankles are in to create EXTERNAL ROTATION….this helps make room for baby to get into the pelvis. ***when baby is in the pelvis and starting to make their way out — Knees In, Ankles Out as baby is coming out. This creates INTERNAL ROTATION which opens up the pelvic outlet. Other positions to try! ⭐️ assisted lunge ⭐️ upright/standing ⭐️ sidelying (someone helping hold leg up) *with having an epidural, you can still change up positions! The nurses or those who are assisting your birth can help position you safely and comfortably. Now standing might not be an option as this would require full functioning legs, but just know — you DO HAVE OPTIONS either an EPIDURAL! ❗️If you’re willing - tell me what was helpful for you during pushing!! Did you have a position your body preferred? ⬇️ ⬇️ Mine definitely preferred upright all 4s and assisted lunge! 👍🏻 . . . . #laborprep #laboranddelivery #pregnancytips #pregnancy #fitpregnancy #fitpregnancyjourney #pregnancyfitness #pelvichealth #pelvicfloorexercises #pelvicfloor #pelvicfloorphysicaltherapy #pregnancyworkout #momtips
#Docli Reel by @doclizziedpt (verified account) - 🤰Labor Prep🤰 Save 📚 this post to refer back to later when labor is approaching! The weeks leading up to labor are a special time. 🤗 You are anxi
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@doclizziedpt
🤰Labor Prep🤰 Save 📚 this post to refer back to later when labor is approaching! The weeks leading up to labor are a special time. 🤗 You are anxiously awaiting this new babe and things are about to change! Yay!! Labor is a MARATHON 🏃🏽‍♀️ - regardless of the direction it heads (unmedicated, medicated, c-section, home birth, etc.). And you wouldn’t just jump right into a 26 mile run now would you?? I mean you could…but your body might be a little angry with you. ❌ So we train. For a marathon we progressively start to increase our distance. We eat nutritious food. We cross train to keep the body and joints strong. 💪 So why should birth be any different! Our bodies need to be prepared to do the dang thing! So here are some exercises to get your body going for labor: 1️⃣Ball bouncing - simply bouncing on a ball can help with baby positioning and also just prepares your body for the event. 2️⃣Pelvic tilt and circles on ball - general pelvic mobility will help baby get down the canal during labor (so practicing is good!) This also keeps our hips, low back and pelvis mobile and prepared for the day itself. 3️⃣Deep squat - especially when working on pelvic relaxation and deep inhales into the pelvic floor. Our pelvic floors need to know how to RELAX during labor and more specifically during the pushing stage. So practicing before hand will not only prepare the muscles themselves, but also your mind. (Labor is a HUGE mental game too!!) 4️⃣Internal Rotation Rock Back - working internal rotation is so so important. When baby is crowning, if we get our hips into internal rotation, it opens up the pelvic outlet, allowing for baby to get out easier. So keep those hips mobile! 5️⃣Lunge Rock backs - a great position to labor/push in if possible or comfortable and also helps with general hip/pelvic mobility. Add these to your exercise routine or carve out 10 minutes a day to really focus on preparing your body! You are strong and you ARE CAPABLE mama!! . . . #laborprep #laboranddelivery #pregnancytips #pregnancy #fitpregnancy #fitpregnancyjourney #pregnancyfitness #pelvichealth #pelvicfloorexercises #pelvicfloor #pelvicfloorphysicaltherapy #pregnancyworkout #momtips
#Docli Reel by @doclizziedpt (verified account) - 🔥 READ CAPTION 🔥 - Mom Pooch Part 3! Alright, after this I'm going to show more on how to improve it! ***hint hint - it has a lot to do with just a
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🔥 READ CAPTION 🔥 - Mom Pooch Part 3! Alright, after this I’m going to show more on how to improve it! ***hint hint - it has a lot to do with just awareness during your day and ability to engage deep core/pelvic floor!*** STAY TUNED 👀 ‼️ But for this post we are focusing on MOBILITY! How could this cause a pooch? Glad you asked 😉- if we don’t have mobility through our upper back and ribs, how can we expand there with our breath?!? The answer is, you can’t, or it makes it really hard to! So let’s get it more mobility so your breath isn’t forced forward and into your lower belly 👌🏻 These 3 simple moves I show are great ways to start working thoracic mobility (rotational, Flexion/extension, and also with your breath). If you notice you’re super tight with these moves, this could be a part of your problem!! So give these moves a go and stay consistent. You won’t change your mobility with 1 session. It takes some time 🤍 but pairing this with doing proper core work and you are well on your way to better pressure balances and a strong core! 💪 Do you feel like this is your problem?? Let me know in the comments! ⬇️⬇️⬇️ And don’t forget to tag 🎯 and share ✉️ with a friend who could find this helpful! . . . #mombod #mombodlove #fitmom #fitmommy #fitmomlife #mombody #breathingtechniques #breathwork #coreexercises #postpartumtips #postpartumexercise #postpartumbody #postpartumjourney #womenshealth #pelvichealth #pelvicfloor #pelvicfloordysfunction #pelvicfloorphysicaltherapy #pelvicpt #posturecorrection #mobility #functionalmobility #mobilitywork
#Docli Reel by @doclizziedpt (verified account) - 🤔 Kinda confusing right..?? Pregnancy: "Don't lay on your back as it can cut off blood flow." Birth: "But during birth (one of the hardest/taxing
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@doclizziedpt
🤔 Kinda confusing right..?? Pregnancy: “Don’t lay on your back as it can cut off blood flow.” Birth: “But during birth (one of the hardest/taxing events of your life where we NEED blood flow and oxygen) laying on your back is safest.” Make it make sense. FIRST OFF - if you birthed on your back or WANT to birth on your back, that is totally fine!! But being educated on what the research shows and other possibilities is necessary and allows the PATIENT to make an informed decision. This is called ⭐️PATIENT AUTONOMY⭐️ It goes against any code of ethics for a care provider to not allow a patient into specific labor or delivery position or pressure them into a certain position. Your doctor is a medical provider. They are very educated on the human body and birth! However, even ACOG (American College of Obstetrics and Gynecology) states that it is NORMAL for a person to change positions during birth and there has not been a proven position to be BEST or SAFEST. ❗️Only YOU know your body. They are there to give you medical ADVICE so you can make the right decision for YOU❗️ ⭐️ Epidural or not, you can choose a position that you want and that your body can get into (maybe with some assistance). Evidence has been pointing to side-lying positions with epidurals to generally be assumed. I’ll save you from seeing my birth photos, but if you DID see them, you would see my doctor changing HER position to accommodate my hands and knees position and suggesting other positions if I wanted! Now THAT is patient led 🤍🤍 ✅ Bottom Line: Educate yourself on birth. Know your options. Talk with you birth team so they are ON BOARD. And realize, no matter how you end up giving birth…You are a ROCKSTAR mom!! ‼️Did you feel confident in choosing positions you wanted? I’d love to hear your thoughts! ⬇️ ⬇️ . . . #birth #birthing #birthpreparation #birthprep #pelvichealth #pelvicfloor #pregnancy #pregnancytips #laborprep #laboranddelivery

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