Lengzie

There’s a reason DR recovery fails for most mamas — they skip straight to movement Before your body can heal, it needs to feel again.

That means knowing where your gap is, relearning how to breathe with your core, and building the breath-core link that birth disrupted - before you add any load.
This sequence works because it respects the order your body actually heals in.

These 4 steps are what I walk every Radiant Return Programme client through before we ever touch a single exercise.
Start here. Your body will thank you.
DM me DIASTASIS and to find out more.

大多数妈妈腹直肌分离恢复失败是有原因的——她们直接跳到了动作训练。
在你的身体真正愈合之前，它需要重新感受。
这意味着：先了解你的分离间隙，重新学习如何用核心呼吸，建立因分娩而被破坏的呼吸-核心联结——然后再增加任何负荷。
这个顺序之所以有效，是因为它尊重身体实际的愈合节奏。
这4个步骤，正是我在“光彩回归计划”中指导每一位客户完成的，之后我们才会开始任何动作训从这里开始。你的身体会感谢你。
私信我发送”DIASTASIS”了解更多。

Tight neck, new mom? Don’t brush it off.

Your body’s been in survival mode — feeding, carrying, hunching over a crib. The tightness is real, and it’s fixable.

Try these:
→ Seated thread-the-needle
→ Standing wall stretch
→ Chin tucks

Save this for your next feed break.
DM to join Radiant Return 🌸

颈部紧绷，新手妈妈？别不当回事。

你的身体一直处于生存模式——喂奶、抱娃、弯腰俯身看婴儿床。这种紧绷感是真实存在的，而且是可以改善的。

试试这些：
→ 坐姿穿针式
→ 站立靠墙拉伸
→ 收下巴练习

下次喂奶间隙时存下这个。
私信加入 Radiant Return 🌸

We often assume that if we’re not where we want to be, we just need to work harder.

So we become more disciplined.
We learn more.
We stay busy.
We push ourselves even further.

But what if the real limitation isn’t your work ethic?

Sometimes, it’s the invisible beliefs you’ve carried about yourself for years.

If deep down you don’t believe you’re worthy of greater success, more income, or bigger opportunities, you may unknowingly make choices that keep you within what’s familiar.

You might undercharge.
Stay silent when you should speak up.
Avoid taking opportunities that stretch you.
Or dismiss your wins as luck instead of owning your value.

This isn’t because you’re lazy or incapable.

It’s because our actions often reflect what we believe we deserve.

The good news?

Beliefs aren’t permanent.

The moment you become aware of them, you can begin to question them.

And as your relationship with your self-worth changes, your decisions begin to change.

You stop proving your worth through overworking.

You start acting from the belief that you’re already worthy.

Sometimes that’s the shift that opens the door to new opportunities, better income, and a fuller expression of your potential.

Have you ever noticed an invisible ceiling in your own life?

Losing yourself doesn’t feel dramatic. It feels like small overrides — a yes you didn’t mean, an opinion you softened, a signal you brushed off because it was inconvenient.

Stack those long enough, and you stop performing as you. You start performing as who you think you’re supposed to be.

That’s not sustainable. And it’s definitely not your best — because you can’t bring your sharpest thinking or your real energy from a self you’ve quietly disconnected from.

You don’t shine by managing how you come across. You shine by actually being you.

Round ligament pain? Try these 3 gentle movements that many moms find relieving.

the stretching, pulling ache on the side of the belly is common as pregnancy progresses — these moves are gentle enough for any trimester and don’t need any equipment.

save this for the next time it flares up 🤍

随着孕期推进，腹部一侧出现那种拉伸、牵扯的酸痛感是很常见的——这些动作足够温和，适合任何孕期阶段，而且不需要任何器械。

收藏起来，下次再疼的时候试试 🤍

Lower back pain in the second trimester? Try this 90-second reset.

As the belly grows, the lower back often takes the extra load especially after sitting or standing too long. This quick reset moves through standing pelvic tilts, a wall angel with breath, and a supported forward fold to ease the tightness and get the spine moving again.

Wall angel :
Stand with back against the wall, feet stepped out 6-8 inches. Head, shoulder blades, and glutes touch the wall — but leave a small gap at the lower back, don’t force it flat. Arms in a goalpost shape, backs of hands on the wall. Inhale, slide arms overhead. Exhale, slide back down. Repeat 8-10 breaths.

No mat, no floor time needed, just a wall and a minute and a half.

Follow for more pregnancy-safe moves 🤍 DM to join a class.

孕中期腰背酸痛？试试这个90秒快速缓解法。

随着肚子逐渐变大，腰背常常承受额外负担，尤其是久坐或久站之后。这套快速放松操包括站立位的骨盆倾斜、配合呼吸的靠墙天使，以及有支撑的前屈动作，帮助舒缓紧绷感，恢复脊柱的灵活性。

靠墙天使：
背对墙壁站立，双脚向前迈出约15-20厘米。头部、肩胛骨和臀部贴墙——但腰部后方留出一个小空隙，不要强行贴平。双臂抬起呈“门柱”姿势，手背贴墙。吸气，双臂向上滑过头顶。呼气，滑回原位。重复8-10次呼吸。

无需瑜伽垫，不占用地面空间，只需一面墙，一分半钟。

关注获取更多孕期安全动作🤝 私信加入课程。

The move I shared with moms to do every night at 34 weeks when the shooting pain down the leg wouldn’t let them sleep.

Sciatica in the third trimester is so common but nobody warns you how much it can throw off your sleep. It’s usually your piriformis (a small muscle deep in the glute) getting tight and pressing on the nerve as your body shifts to make room for baby.

These 3 moves take under 5 minutes and work together: figure-4 opens the hip, the ball release eases the tight spot directly, and the clamshell rebuilds the glute strength that takes pressure off the nerve long-term.

Go gentle. If pain is sharp, shooting, or doesn’t ease up, check in with your OB or a pelvic health physio.

Save this for week 30+ — future you will thank you. 🤍
这个动作组合，是我分享给孕妈们的——怀孕34周时，每晚因腿部刺痛无法入睡时，就可以做这几步。

孕晚期坐骨神经痛非常普遍，但没人提前告诉你，它有多影响睡眠。通常是因为梨状肌（臀部深处的一块小肌肉）随着身体为宝宝腾出空间而变得紧张，压迫到神经。

这三个动作加起来不到5分钟，配合起来效果更好：4字拉伸打开髋部，球上放松直接缓解酸痛部位，蚌式开合重建臀部力量，长期帮助减轻神经压力。

动作要轻柔。如果疼痛剧烈、呈放射状，或没有缓解，请及时咨询产科医生或盆底康复物理治疗师。

收藏好，30周以后用得上——未来的你会感谢现在的自己。🤍