Shoulder stabilization exercises:
Here are some strengthening exercises to help balance out your shoulder strength and help you use more of your shoulder girdle (instead of overusing part of it). The first ones demonstrate how it is done in a gym. I think it’s important to watch those first so you know what form you are aiming for before you try it at home, which is shown in the last one. I prefer the wider hand placement for stabilization purposes, but you decide what works best for you. For the lateral pull-down at home, you will use the same exact form as the guy in the gym.
Image of latissimus dorsi muscle:
https://www.yoganatomy.com/latissimus-dorsi-muscle/
​
Silver sneakers, lat pull-downs:
https://m.youtube.com/watch?v=AOpi-p0cJkc
Lat pull-down machine:
https://www.youtube.com/watch?v=kwJeh3QyhVE
​
Assisted pull-ups (some machines have you kneeling instead of standing):
https://www.youtube.com/watch?v=H_Z5BBiJxLY
Side straight arm lateral pull-down:
https://m.youtube.com/watch?v=nQk1lA95GFU
Lat pull-downs at home:
https://www.youtube.com/watch?v=mATGJd51Es0
https://m.youtube.com/watch?v=8zv8Pray4-w
​
Door anchor:
https://www.dickssportinggoods.com/p/fitness-gear-pro-door-anchor-17fgeufgprdrnchrxeac/17fgeufgprdrnchrxeac?Product=ProductSuggest
Resistance bands:
https://www.dickssportinggoods.com/p/fitness-gear-resistance-tube-kit-19fgeufgrsstnctbkeac/19fgeufgrsstnctbkeac
Lengthening your hip flexors:
Image of hip flexors (psoas major, psoas minor and iliacus):
​
The lunge stretch:
​
Runner's lunge (she is very strong and flexible...do what works for you!):
​(Get strong doing this pose before moving on to her warrior 1 pose).
​
Warrior 1 pose (she is very strong and flexible...do what works for you!):
​
Pigeon pose (she is very strong and flexible...do what works for you!):
(Keeping your back leg active can help protect your back. Also, personally, my knees can't move those front feet out so I keep them in near the mid-line...do what works for you! It's not about getting into 'the pose', but moving towards it and responding to what your body needs).
​
What is castor oil?
Castor Oil Speeds up Recovery and Improves Immunity. (video link)
Immunomodulation Through Castor Oil Packs. (article link)
How and why do I use a Faja:
The Skinny on Postpartum Belly Binding. (NOTE: You don't need to buy an expensive version...a traditional faja will do! The health
information here is great...take or leave the weight loss parts!) (article link)
Tying a Faja. (video link)
Tying a Faja at Home. (video link)
Why vaginal steaming/bajos?
Rosita Arvigo on Yoni Steams. (article link)
Vaginal Steams for Preconception to Postpartum with Rosita Arvigo. (audio link)
Steamy Chick: Demystifying the V Steam. (video link)
Kristina Grish: A What Steam? (article link)
How to work on your cesarean scar:
C Section Scar Massage. (video link)
Other educational info by Rosita Arvigo:
Preview to movie Sastun. (video link)
Traditional Maya Healing for Fertility and Menstrual Irregularities. (audio link)
Rosita's personal website: books, articles, workshops and more! (web link)
Other educational info:
Endometriosis, Immune Dysfunction and the Microbiome. (article link)
Cultural Appropriation:
Not Your Idea: Cultural Appropriation in the Birthing Community. (article link)
A Chicano Community in San Diego is Outraged Over a White Woman's Attempt to Open a Modern Fruteria. (article link)
Photo by Nick Collister
