Lifestyle Mom Fitness/Wellness

Posted on January 15, 2017

This blog is intended to supplement the Lifestyle Mom Fitness/Wellness talk given to the HOME Group of amazing mommas hosted at Northwest Hills Community Church.  It will continue to grow with resources with time.  Please don’t hesitate to comment with any questions or post them to our Facebook or Twitter!  This is all here to help you be able to move and feel better as a mom!

Fundamentals of Health/Wellness/Fitness

  1. Spirituality/Faith
  2. Movement/Exercise
    • Cardiovascular, Flexibility, Strength, Endurance, Motor Awareness/Control
    • The sum of these = SKILL
  3. Nutrition
    • Well balanced, same/less calories than you burn ON AVERAGE
  4. Stress management
  5. Sleep

Mom Problems that you CAN change – Not saying it’s easy, though!

  • Urine leaking of any kind (after first 6 weeks of birth)
  • Pain with urination
  • Pain with sex (after first 3 months of birth)
  • Diastasis recti
  • Headaches/Migraines
  • Jaw, Neck, and shoulder pain
  • Low back pain
  • Pain anywhere in the body
  • Sciatica
  • Carpal tunnel
  • Depression
  • Anxiety

Mom Movement/Posture Needs

A lot of this is nicely summarized in two of our blog series linked below:

Below are the primary movement and posture needs we see in the mother’s we treat.  Many are linked to previous blog posts and/or videos that go into more detail.  As a group they are addressed in the You Tube playlist below.  After that, they are addressed more individually.



  • Pelvic tilts


  • Pelvic Floor activation


  • Transverse abdominus activation


  • Glute activation

    • Make sure to squeeze your glutes coming up from lower surfaces or if sustaining an upright posture while holding your kid or other objects


  • Hip hinge

    • Bend more from your hips > knees/ankles > back (neutral if able)
    • Return using your glutes instead of your low back


  • Squat

    • Neutral spine and avoiding knee collapse


  •  Lunge

    • Neutral spine and avoiding knee collapse



Ways to Improve Movement and Create Lifestyle Fitness/Wellness as a Busy Mom

  • Don’t forget about the other fundamentals! – See the first heading at the top
  • Improve movement with the tasks you’re already doing
  • Intentionally perform workout movements/positions with the tasks you’re already doing
    • Cardiovascular
      • Perform tasks intentionally at faster pace, make extra trips with tasks
    • Stretching
      • Lying, seated, ½ kneel, standing
    • Strengthening
      • Standing, hip hinge (deadlift), squat, lunge, ½ kneel, quadruped (hands/knees), fwd plank, side plank
  • Play with your kid(s)
  • Workout with your kid(s)
  • Workout with your spouse during nap time, before or after bed time
  • Schedule time for yourself to workout and have an “accountabilibuddy”
  • Don’t forget about the other fundamentals! – See the first heading at the top
    • Yes, I put this on here a second time on purpose! It’s important!


In case that’s not enough, here are some other helpful resources:


  • Our blogs:
  • Our videos: ; You Tube: search “Corvallis Sport and Spine”
  • Facebook
    • Corvallis Sport and Spine
    • Albany Sport and Spine
  • Twitter
    • @css_pt, @albanysportspt @womens_PT, @JulieWiebePT, @SandyHiltonPT, #PelvicMafia
  • Other Websites
  • Our Community
    • Corvallis and Albany Sport and Spine Physical Therapy
    • Restore Physical Therapy, other PT clinics
    • Barre3
    • Orange Theory
    • Multiple gyms, crossfit boxes, yoga studios
    • Many good physicians (MD, DO, ND), chiropractors, acupuncturists, massage therapists, personal trainers, other alternative healthcare and movement providers

There, now that’s enough resources!

PS Moms, short of a couple of the female specific problems listed, Dads can benefit from all this too!  So can your kiddos as they get older as well!

Happy moving!

Dr. Dane Happeny, PT, DPT

Doctor of Physical Therapy

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