1 week Postpartum Exercises

1 week postpartum 👉🏼after a successful VBAC delivery and I’ve been feeling great!!

My first pregnancy was vaginal & my twin pregnancy was a c-section ➡️ I have experienced both recovery stages

I focus on 3 things during the first 2 weeks:

1️⃣ 360 breathing 👉🏼 core activation, pelvic floor engagement & diaphragm working correctly

2️⃣ Posture 👉🏼 decrease tension in low back muscles & correct alignment

3️⃣ Very short walks 👉🏼 helps you mentally and gets your body moving

We need to appreciate & respect everything our pregnant bodies have been through ⤵️⤵️

▪️pelvic floor handled an enormous amount of pressure

▪️ab muscles stretched out

▪️back muscles became overactive to compensate for the growing belly

▪️diaphragm got push up

▪️relaxin caused all that ligament laxity

▪️hormones

▪️lack of sleep

▪️stress

Important notes ⤵️

📍 before you begin any type of activity you should always get the OK from your doctor 👌🏼

📍 find a reputable pelvic floor physical therapist in your area, especially if you had trauma or tearing

📍 in this phase it’s all about mental health

📍 patience is key

📍 set realistic expectations

📍 be aware of your posture throughout the day to correct your overall alignment and help you feel strong and decrease aches and pains

📍 getting your diaphragm working will get those abs fired up and help strengthen your pelvic floor

Exercises:

1️⃣ All 4’s 360 Breathing

-inhale and expand your front, back, sides and down into pelvic floor

-exhale and connect to your abs, contract your core & engage pelvic floor

2️⃣ Side lying 360 breathing

-Support abdominals

-Inhale and expand your front, back, sides and down into pelvic floor

-Exhale and connect to your abs, contract your core & engage your pelvic floor

-Relax your head, neck and shoulders

2️⃣ Short leisurely walks

-Take it slow

-Neutral alignment

-practice good posture

-Don’t overdo it

-Bond with baby and your family

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