https://www.optformama.com/blog daily 0.75 2026-02-09 https://www.optformama.com/blog/valentines-day-postpartum-daze-babies-teach-us-about-love monthly 0.5 2026-02-09 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/1770660495254-9HYL2B7Y5NZ2QQW7FFTN/_DSC8143.jpg Blog - Valentine’s Day During the Postpartum Daze: What Babies Teach Us About Love - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optformama.com/blog/10-things-i-did-differently-to-make-my-third-c-section-recovery-my-best-yet monthly 0.5 2026-02-09 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/822b2b26-6715-44da-8ec8-ae5e9a253113/leigh+workout+1.jpg Blog - 10 Things I Did Differently to Make My Third C-Section Recovery My Best Yet - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optformama.com/blog/exercise-during-3rd-trimester monthly 0.5 2025-12-09 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/53b0628e-ddaf-428b-a3f0-50b5cdf710f8/Untitled+design.jpg Blog - 3rd Trimester: Pregnancy-Safe Core Exercises - Congratulations on reaching your Third Trimester! You're in the final stretch of your pregnancy journey, and your body is working harder than ever to support your growing baby. As your bump becomes more pronounced, your core muscles continue to stretch and adapt, making this a critical time to maintain appropriate core strength while prioritizing safety and proper technique. https://www.optformama.com/blog/exercise-during-2nd-trimester monthly 0.5 2025-11-10 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/973a3e2f-9a17-407a-bc37-3d152d579e8e/IMG_0306.jpg Blog - 2nd Trimester: Pregnancy-Safe Core Exercises - Congratulations on entering your second trimester! This phase of pregnancy – often called the "golden period" – typically brings renewed energy and less nausea. However, it also introduces new considerations for your core workouts as your bump becomes bigger. Let's explore how to safely maintain and build core strength during this transformative time. https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/16b0a3fa-9845-41c8-b6f1-84c5874b7bb3/Screenshot+%2831%29.png Blog - 2nd Trimester: Pregnancy-Safe Core Exercises - Signs It's Time to Modify How do you know when to adjust your core routine? Watch for these indicators: "Doming" or "coning" – a ridge forming along the midline of your abdomen during exercises Feeling discomfort in your abdominals Difficulty maintaining proper form Discomfort when lying flat on your back (which can compress major blood vessels) Pelvic floor pressure or discomfort during movement Any of these signs indicates it's time to modify your approach. https://www.optformama.com/blog/immune-support monthly 0.5 2025-09-10 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/89065914-8992-4102-8430-293e5fe4f854/prenatal+vit+image.png Blog - 5 Simple Ways to Support Your Immune System This Fall - As the weather cools and the days get shorter, it’s natural for our bodies to feel a little more vulnerable. On top of that, if you have young kids, you know how sicknesses seem to rear their ugly heads this time of year. Fall is beautiful, but it’s also the season when colds, flu, and other bugs start circulating. Instead of waiting until you feel run down, this is the perfect time to be proactive and give your immune system some extra love. https://www.optformama.com/blog/dad-blog monthly 0.5 2025-09-10 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/1748022924726-X30P2YTJ2TY8IK8H0GOU/IMG_8527.JPEG Blog - A Dad's Birth Prep Guide: 6 Essential Steps That Actually Matter - Let’s face it, most dads won’t start packing until mom’s water breaks. That being said, here are some basic items, tasks, and conversations that I had prepped, sort of, before the big day! https://www.optformama.com/blog/breastfeeding-and-motor-milestones monthly 0.5 2025-08-01 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/b349529a-0528-4435-9255-8040aa57cf69/Pyramid+of+Development.png Blog - The Hidden Connection: How Breastfeeding Shapes Your Baby's Movement Milestones - As a pediatric occupational therapist specializing in infant development, I've seen firsthand how the earliest experiences shape a child's movement journey. Many parents don't realize that development is built like a pyramid, with each skill forming the foundation for the next. https://www.optformama.com/blog/virtual-pelvic-floor-pt monthly 0.5 2025-06-10 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/af60de8d-5d1a-4c79-bc25-867ebbc46344/OptForMomma_2-19.jpg Blog - Virtual Pelvic Floor PT: The Time-Saving Solution for Busy Moms - Pregnancy and childbirth are transformative experiences that bring immense joy—and significant changes to your body. Among these changes, pelvic floor health stands out as critically important yet often overlooked. While in-person pelvic floor physical therapy has traditionally been the standard of care, virtual options are revolutionizing how perinatal women access this essential service. https://www.optformama.com/blog/pinterest-perfect-nursery monthly 0.5 2025-06-24 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/6015dd30-9a3c-4826-846b-c745e88d2d60/Nursery+Image+-+calm+organized+neutral+tones Blog - Prioritizing Birth Preparation Over Aesthetics & A Picture-Perfect Nursery: - In today's social media-saturated world, expectant mothers face mounting pressure to create Instagram-worthy nurseries. Perfectly coordinated color schemes, custom furniture, and trendy decor have become the expected norm rather than the exception. But while we're busy selecting the perfect shade of wall paint, are we neglecting something far more important: preparing our bodies and minds for the actual birth process? https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/7341155c-d2e6-481d-9182-897130debd1f/ChatGPT+Image+Apr+23%2C+2025%2C+09_32_19+AM.jpg Blog - Prioritizing Birth Preparation Over Aesthetics & A Picture-Perfect Nursery: These statistics (above) highlight a crucial need for better birth preparation and education. Yet many expectant mothers spend significantly more time designing nurseries than learning about labor positions, pain management techniques, or pelvic floor exercises. https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/ba3db63c-b1ec-41b7-b5f5-55fcc14f4c4f/ChatGPT+Image+Apr+23%2C+2025%2C+10_04_07+AM.png Blog - Prioritizing Birth Preparation Over Aesthetics & A Picture-Perfect Nursery: - Consider these alternative approaches: Set a time limit on nursery preparations and dedicate equal time to birth education and physical preparation Embrace minimalism by focusing on what baby truly needs rather than aesthetic perfection Join a birth preparation class or work with a birth professional to ensure you're physically and mentally ready Create a birth plan that reflects your informed choices and preferences Practice pelvic floor exercises and labor positions that can help optimize your birth experience https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/9092bbd8-fca4-4581-8133-3d9e1be5cc11/Nursery+Image+-+animal+theme+neutral Blog - Prioritizing Birth Preparation Over Aesthetics & A Picture-Perfect Nursery: - The perfect nursery can wait. In fact, many parents find that their initial nursery plans change dramatically once they understand their baby's specific needs and preferences. What cannot wait is preparing yourself for one of the most physically and emotionally demanding experiences of your life. https://www.optformama.com/blog/feeding-senses monthly 0.5 2025-05-19 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/f64e1513-11aa-4895-a195-5928fc472af7/Insta+Reel+Covers+%2811%29.jpg Blog - Feeding Your Baby's Senses: Essential Nutrition for Sensory Development in the First 20 Weeks - The first 20 weeks of pregnancy represent a remarkable period of development for your baby. From a tiny cluster of cells to a recognizable little human, your baby's growth during this time is nothing short of miraculous. What you eat directly influences this development, particularly when it comes to your baby's rapidly forming sensory systems. Let's explore the essential nutrients your baby needs during these crucial weeks and how support sensory development. https://www.optformama.com/blog/morning-sickness-relief monthly 0.5 2025-04-25 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/7c820f02-f757-4508-960b-cdc1e870b8dd/ginger.jpeg Blog - Beyond Crackers: Evidence-Based Approaches to Morning Sickness Relief - Morning sickness – which, as you likely know, can strike at any time of day – affects at least 70% of pregnancies. While the traditional advice of nibbling on crackers before getting out of bed has its place, there's a whole world of evidence-based approaches that can provide more comprehensive relief. Let's explore strategies that go beyond the basics to help you manage this challenging pregnancy symptom. https://www.optformama.com/blog/exercise-during-1st-trimester monthly 0.5 2025-10-30 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/0bba3a08-ca21-481e-98a1-f096f64f7bf3/unsplash-image-hDuzP7wZl3Y.jpg Blog - 1st Trimester: Pregnancy-Safe Core Exercises - Congratulations on your pregnancy! If you've just discovered you're expecting, you might be wondering how to maintain your fitness routine – especially when it comes to core exercises. The good news is that the first trimester is generally a safe time to continue exercising without major modifications. In fact, it's the perfect opportunity to strengthen your deep core connection that will support you throughout your entire pregnancy journey. https://www.optformama.com/blog/tummytime-for-all monthly 0.5 2025-04-23 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/61b04d71-df5a-4118-8519-0f2feb1b82ca/Tummy+Time.png Blog - Surprising Benefits of Tummy Time at Every Age - TLDR: Tummy Time is not just for Babies..! https://www.optformama.com/blog/partner-co-regulation monthly 0.5 2025-04-25 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/1737754628619-K1J01S5R0D3DHG6QJ5UE/IMG_0412.JPG Blog - Partner Co-Regulation - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optformama.com/blog/postpartum-guide-weeks-0-2 monthly 0.5 2025-08-01 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/1736270699839-X5XZEMFTEXDDQF9EM41H/unsplash-image-vTknj2OxDVg.jpg Blog - Optimizing Weeks 0-2 Postpartum - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optformama.com/blog/crawling monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/fc90fff0-74a3-49a0-bd6f-0af0cdd1e93d/unsplash-image-JqDNL8vBsHs.jpg Blog - Why Crawling Matters: 5 Critical Development Benefits the CDC Overlooked - The Centers for Disease Control and Prevention (CDC) removed crawling as a milestone in 2022, but we think this was a mistake… The change made by the CDC is due to the fact that not all infants crawl in the traditional sense, and some may skip crawling altogether. However, they fail to explain why some babies skip crawling or what potential downstream impacts this has on development. https://www.optformama.com/blog/anti-inflammatory-foods monthly 0.5 2025-04-01 https://www.optformama.com/blog/guppy-stretch monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/80335725-fad7-436e-be67-176c4f9517ed/IMG_2351.jpg Blog - The Infant “Guppy” Stretch - The “guppy” stretches the front of the neck, chest, and shoulders. It promotes tongue mobility, improves feeding skills, and increases tummy time success! https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/1107e735-9391-41c9-a819-10c173bfe6c1/IMG_2350.jpg Blog - The Infant “Guppy” Stretch - Ways to modify? The “guppy” is a highly versatile stretch, meaning there are many modified versions you can try. For example, a newborn can easily be stretched in your arms. With a small infant, hold them with one hand supporting the neck and their back/trunk and bottom/hips resting along that same forearm. Your other hand can then hold the back of their head and gently guide it backwards to open the neck. The guppy can be complete with a boppy pillow (pictured above), across your lap with head laying on the floor or couch (see below), over your bent knees (pictured to the left), using a couch pillow or cushion, or with a yoga ball or a peanut ball. https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/296ffef3-3cf4-48e0-865f-0dc4a437ddc0/IMG_3657.jpg Blog - The Infant “Guppy” Stretch - A deeper stretch with feeding benefits! As the head is extended, encourage your little to stick out their tongue. This can be done by gently stimulating the tongue, making playful sounds, or sticking out your own tongue for them to copy. Engaging the tongue provides a deeper stretch because the root of the tongue is connected to the hyoid bone, a small, U-shaped bone located in the neck. The hyoid bone provides support and stability for the tongue. An infant requires tongue mobility to successfully draw milk from a breast of bottle. Further stretch is also achieved by stabilizing the baby’s shoulders or chest during the hold. Try it for yourself: Light neck stretch: lift your chin up and away from your chest. Deeper neck with tongue engagement: (1) Suction your tongue to the roof of your mouth. (2) With your tongue suctioned, lift your chin away from your chest. Do you feel the difference?! https://www.optformama.com/blog/constipation-management monthly 0.5 2025-04-21 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/1728967231857-9ASVPAV13TK77HFPXPQT/unsplash-image-xzqQRayYdVI.jpg Blog - Constipation Management - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optformama.com/blog/what-is-functional-medicine monthly 0.5 2024-12-09 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/1725726148328-CTNPT42CPVMD6HUNZ90Z/unsplash-image-JYFmYif4n70.jpg Blog - What IS Functional Medicine? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/a9e37682-fa7d-404a-907b-5ba4761a3785/headshot+5.jpg Blog - What IS Functional Medicine? - Dr. Leigh, PT, DPT, IFMCP My journey into Functional Medicine began after dealing with frustrating postpartum symptoms that conventional medicine deemed as “normal”. This experience led me to pursue a certification in Functional Medicine, allowing me to uncover and address the root causes of my symptoms while taking a deeper dive into my health. By focusing on nutrition, proper exercise, and lifestyle adjustments, I was able to balance my hormones and truly heal my body. I joined the OPT for Mama team to share my knowledge of Functional Medicine with other women facing similar challenges like chronic fatigue, hormonal imbalances, digestive issues, and more. I’m thrilled to be a part of this team and to offer holistic care throughout the perinatal journey; whether you are trying to conceive, pregnant or navigating postpartum. If you have any questions about my services - please don’t hesitate to set up a free 15 minute phone call. I am so excited to work with you all! https://www.optformama.com/blog/return-to-exercise-postpartum monthly 0.5 2024-12-09 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/1723315071119-HICBIBP5AJDN9P6UB3L6/unsplash-image-GY3Xs0DbSDY.jpg Blog - Return to Exercise Postpartum. - Post-baby, it can be tempting to jump back into your normal exercise routine once you get the “all clear” at your 6-week checkup. But - where to begin? How do you know if you’re truly ready? Unfortunately, the majority of us are left with more questions than answers after the 6-week checkup and absolutely no guidance around how to return to exercise. Getting the green light to exercise from your birthing provider just means you do not need immediate medical attention. It does NOT mean you are fully healed. Your abdominal and pelvic floor muscles get stretched, weakened and perhaps injured during pregnancy and childbirth. Full healing can take 6-18 months. https://www.optformama.com/blog/pacifiers monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/1723310419286-LQ258LWDIVADD4VIUHGZ/unsplash-image--iXWVwbucUE.jpg Blog - Pacifiers - Friend or Foe?? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optformama.com/blog/tummy-time-guide monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/1706914885147-ZJY8O1INRTNWGENW662V/image-asset.jpeg Blog - Optimal Tummy Time Guide - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optformama.com/blog/prolapse monthly 0.5 2025-04-11 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/82911b8b-43bf-4321-9365-978da814cd1b/1671112484366.jpg Blog - Prolapse: am I at Risk? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/6c6c12ee-8410-46c0-8f7d-f5f216e88f46/PROLAPSES_V2-768x538.jpg Blog - Prolapse: am I at Risk? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optformama.com/blog/perineal-massage-is-it-worth-it monthly 0.5 2025-04-23 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/5e2e7527-cbf3-4722-8aae-9fd24c86b727/perineal-massage-Restore-pelvic-physical-therapy-ellicott-city-MD-1024x576.jpg Blog - The Essential Step-by-Step Guide for Perineal Massage: Protect Your Perineum During Birth - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/561f702a-b9e0-48b0-812c-d6c58c318db5/Picture-1.png Blog - The Essential Step-by-Step Guide for Perineal Massage: Protect Your Perineum During Birth - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optformama.com/blog/diastasis-recti monthly 0.5 2025-04-11 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/dfb53365-ad3d-4d3e-a0d9-dd15717392e8/diastasis_recti_exercise_post_pregnancy_enb3baddef216161e0e3cf4142b61843d1.jpg Blog - Do I have Diastasis Recti and what can I do about it? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/2aa2815f-e6df-438a-8f06-6c11c6e64f79/WhatsApp-Image-2021-06-17-at-09.43.17.jpeg Blog - Do I have Diastasis Recti and what can I do about it? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/a83d7111-38b0-40c2-80a5-b0d496a1e01a/626b99d41bfe11770769aab0_reclaimdrcheck.png Blog - Do I have Diastasis Recti and what can I do about it? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/729c1101-3bc9-4047-adb2-b8b78b63c088/IMG_8455-300x170-1.jpg Blog - Do I have Diastasis Recti and what can I do about it? - Abdominal Doming often looks like a small football is bulging out of the midline of your abdomen. For some it can be quite obvious, for others it can be more subtle. Abdominal Doming https://www.optformama.com/blog/blog-containers monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/bb778bc7-1357-4d18-82e7-6bd8760fe45e/Container+Babies.png Blog - Baby “containers” and where to put my baby?? - What is a baby “container”? Containers are any devices that inhibit movement. Containers include car seats, strollers, infant lounger, bouncers, activity center-walker combos, jumpers (doorway jumpers, jolly jumpers, exersaucers with bungee cords), and other seating devices (bumbos, “sit-me-ups”, infant floor seats). In 2020 it was reported that on average, infants spend almost 6 hours per day in such containers. https://www.optformama.com/blog/cesarean-massage monthly 0.5 2025-04-23 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/1707103619242-5DQOPJ4GIASAT38Z80W1/image-asset.jpeg Blog - Cesarean Scar Massage - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/3afc6155-cd3b-47fd-8bfc-5fb002fb6ad1/Screenshot+2024-02-04+7.21.50+PM.png Blog - Cesarean Scar Massage - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.optformama.com/blog/urinary-urgency-frequency monthly 0.5 2025-04-23 https://images.squarespace-cdn.com/content/v1/6355d0945bb76905741e79cd/1707102605244-B6WQL7HVUY4GXUFHLFO9/image-asset.jpeg Blog - Calling my “Small Bladder” Friends. - Make it stand out Do you struggle with a “small bladder” or feel like you have to pee all the time? Are you getting a sudden urge to pee without much warning? Does this urgency come with anxiety or perhaps even some leakage on the way to the toilet? Do you pee more frequently than every 2 hours? https://www.optformama.com/blog/tag/c-section monthly 0.5 https://www.optformama.com/blog/tag/Postpartum+Pain+Relief monthly 0.5 https://www.optformama.com/blog/tag/Pelvic+Floor+Physical+Therapy monthly 0.5 https://www.optformama.com/blog/tag/Sensory+Development monthly 0.5 https://www.optformama.com/blog/tag/Pelvic+Floor+Heath monthly 0.5 https://www.optformama.com/blog/tag/%23HolisticPregnancy monthly 0.5 https://www.optformama.com/blog/tag/Dehydration monthly 0.5 https://www.optformama.com/blog/tag/Prenatal+Nutrition monthly 0.5 https://www.optformama.com/blog/tag/infant+development monthly 0.5 https://www.optformama.com/blog/tag/%23PelvicFloorHealth monthly 0.5 https://www.optformama.com/blog/tag/Postpartum+Relationship monthly 0.5 https://www.optformama.com/blog/tag/Pregnancy+Fitness+Program monthly 0.5 https://www.optformama.com/blog/tag/Second+Trimester monthly 0.5 https://www.optformama.com/blog/tag/Bladder+Irritants monthly 0.5 https://www.optformama.com/blog/tag/fitness monthly 0.5 https://www.optformama.com/blog/tag/Pelvic+Floor+Prep monthly 0.5 https://www.optformama.com/blog/tag/postpartum monthly 0.5 https://www.optformama.com/blog/tag/%23MindfulPregnancy monthly 0.5 https://www.optformama.com/blog/tag/%23BeyondTheNursery monthly 0.5 https://www.optformama.com/blog/tag/Valentine%27s+Day monthly 0.5 https://www.optformama.com/blog/tag/cesarean+scar+massage monthly 0.5 https://www.optformama.com/blog/tag/constipation monthly 0.5 https://www.optformama.com/blog/tag/Baby+Feeding monthly 0.5 https://www.optformama.com/blog/tag/Core+Exercise monthly 0.5 https://www.optformama.com/blog/tag/immune+support monthly 0.5 https://www.optformama.com/blog/tag/cesarean+shelf monthly 0.5 https://www.optformama.com/blog/tag/pregnancy monthly 0.5 https://www.optformama.com/blog/tag/2nd+Trimester monthly 0.5 https://www.optformama.com/blog/tag/baby+stretching monthly 0.5 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