Wondering where your booty went after delivering your baby! let’s talk about it. During pregnancy, alot of us get stuck in a “waddle” with our toes out, leaning back with a clenched Booty.
Then we kinda hang out in this pregnancy posture post delivery due to weaken abdominals, pelvic floor and positions we tend to care for baby in. You may catch yourself in this posture doing other things like cooking or washing dishes.
Chronically being in position can create pain in the back of pelvis. chronic tension in the glutes over time can lead to lower back pain, tailbone pain, painful intercourse, leaking, increase prolapse symptoms and more. You may even struggle to connect to your glutes during exercise because they are so tight.
Let’s unpack the clenching, flat or gripping booty post baby! Flat booty usually means gripping for stability…figuring out who isn’t doing their job! Pelvic floor, core, breathing habits and more.
This is so common during pregnancy & postpartum because breathing patterns, balance and core/pelvic floor strength can change due to growing & delivering baby whether you are a vaginal or C-section mom.
Your diaphragm, core muscles and pelvic floor muscles all work synchronously when functioning optimally.
When a link in this system is not doing its job, you body will find an alternative way to continue to stabilize and support movement, standing etc.
Many times this means that the glutes become over active, shorten and gripped to stabilized the pelvis. This can also be contributed by scar tissue, C-section, trauma to the pelvic region area, chronic stress or fear of leaking, prolapse etc.
Chronic tension in the glutes over time can lead to lower back pain, tailbone pain, painful intercourse, leaking, increase prolapse symptoms and more.
We clench for fear of leaking, anxiety/stress can also contribute to pelvic floor tightness and tailbone tucking. Think of a dog tucking their tail when they get in trouble. They are protecting their most vulnerable spaces…but this tucked pelvic position also creates a straight shot out of the pelvic floor, presenting a greater opportunity for leaks and pressure down 
This is how intertwined our emotional state is with our physical body!
Release tension in the back of the pelvis gives your body space to work through and strengthen new ranges of motion that are usually locked down.
In my MomCORE program & happy hips series we work on releasing tension in the glutes & restoring internal rotation to bring more balance to the pelvis! This allows the glutes to be powerful again while we work to strengthen your connection to your core, pelvic floor and body as a whole.
During pregnancy, alot of us get stuck in a “waddle” with our toes out, leaning back with a clenched Booty.
This widens the top of the pelvic inlet. Ultimately making a very wide stable base for your baby to sit in.
But chronically being in position can create pain in the back of pelvis. Things like SI joint pain, pain sex, pressure down and more can be contributed by our legs being in this external rotation most of the time.
Restoring internal rotation can help! This creates space and allows other muscles to show up to the party! You can train this range of motion in my MomCORE program & happy hips series to help you heal post pregnancy!
What can you do?
- Set some reminders in your phone to release the cheeks(stop gripping your butt)!
- Add in a Happy Hips video (in the TLC section) into your app calendar to unwind those tight hips!
- Take a staggered stance when holding baby, doing the dishes are whenever you find yourself gripping those cheeks!
Unwinding this habit can be a game changer for your healing!!
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