Angie Waldman, Ann Arbor, MI (2026)

12/26/2023

Just keepin things real here on Christmas Day. This was the reality of our family photo op on Christmas morning 😅

I hope you had a fantastic day celebrating with your families! I’d love to hear your favorite family tradition on Christmas - tell me about it below!

10/17/2023

Symphysis p***s dysfunction (SPD)

🌿What does it feel like?

Pain in the front of your pelvis or radiating pain around to the back of your pelvis, in your lower abdomen, back, perineum (between your v***a and a**s), thigh or leg

🌿Why does this occur?

Poor alignment within the pelvis.

Poor coordination of the muscles of the pelvis - allowing too much movement within the joints of the pelvis which causes discomfort.

A hormone released during pregnancy, called relaxin, which increases joint laxity and can result in more movement of the pelvis. This extra mobility of the joint can lead to pain in some women.

🌿Is it common to experience SPD pain during pregnancy?

It’s estimated that at least 30% of women experience SPD pain during pregnancy.

🌿What movements cause the pain?

You may notice the pain occurs more with certain movements. Some of these include: walking, squatting, bending over forward, getting into and out of the car or bed, ascending or descending stairs, or lifting a single leg.

🌿How does exercise help improve SPD?

Core and pelvic floor connection and strength will help keep your abdominals, back muscles and buttock muscles working which can prevent SPD pain.

Some exercises focus on the asymmetry of the pelvis and can help with stabilization to prevent SPD pain.

✨Avoid movements that cause pain. These include opening your legs and single leg movements like walking, pivoting, lunging, etc. When you can’t avoid movements that aggravate your pain, take them slow and be very mindful of your posture and alignment. Apply ice to the area and rest. When repositioning in bed, place a pillow between your knees and when getting into and out the car, try to keep your knees as close together as possible. If you’re exercising and notice the pain, modify to prevent the pain - decrease range of motion, avoid opening your legs as wide, skip single leg movements with wide ranges of motion, etc.

🌿What exercises can be done to help relieve this pain?
-Pelvic tilts on a stability ball
-Seated ball squeeze
-Bird dogs
-Glute bridge
-Kneeling hovers

***sdysfunction ***s

10/15/2023

🌿Pregnancy & Infant Loss Remembrance Day🌿

It often feels like I don’t have the words when I sit down to write about this topic. There’s so much to say but words never seem to be enough.

🤍More than anything, I am so sorry for your loss(es). I’m thinking of and praying for each of you who is remembering your baby(s) today too.

Feeling grateful for this rainbow baby of mine and for hope in the future🌈

05/10/2023

🌿Diastasis recti🌿

This is one of those things that gets talked about a lot but there is still a lot of unknowns and misinformation circulating. Don’t worry about closing the gap width-wise. Focus on your ability to generate tension in your linea alba (the connective tissue) between your two large vertical muscles (re**us abdomens) of your abdomen.

✨A diastasis IS A NATURAL PART OF PREGNANCY. Need I say that again? It’s natural! Don’t sweat it if you notice that your belly is soft along the midline. What you should watch out for more is soft coning/doming. This reveals a mismanagement of pressure within your abdomen.

Sometimes this can be managed with decreasing the weight used, decreasing your range of motion, or modifying your position. Other times, it’s best to choose a different exercise that targets the same muscles without putting pressure on your abdominal wall.

A diastasis can heal naturally if given appropriate time and not stressed in the meantime. Stay tuned - I’m providing some great movements to help heal a diastasis over the next few days!

If you believe you have a diastasis and are having a hard time managing pressure and generating tension, reach out to a pelvic floor physical therapist for one-on-one help!

Address

Ann Arbor, MI

Website

http://www.mamavine.com/

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Angie Waldman