For new mums who have just given birth or are about to, here is a safe exercise circuit that you can start soon after delivery.
Many of us want to and feel like exercising post-birth, but we are often unsure of which exercises are safe to do, especially in those first few weeks.
Here is a gentle postpartum exercise circuit that I have designed especially for new mums that will help with recovery.
First, though, you need to ensure you have mastered the essential core muscle activations and can contract your Pelvic Floor and Transverse Abdominus muscles efficiently. These gentle rehab exercises can be started within 48 hours proceeding a vaginal delivery and then 5-10 days following a birth requiring medical interventions ( Forceps / Ventouse or when stitches have been needed) and C-section. Once you can feel the muscles contract easier then you can progress to the recovery exercises below.
The 5 Exercises/Stretches included in the video will also assist with Core rehab, Diastasis Recti healing, Glute strength, and Posture.
Basic Core activations: Lying Prone.
In this position ( as opposed to lying on your back) it may feel more natural and therefore make it a little easier to contract your PF and TA muscles.
If you feel uncomfortable in this position or it brings on back pain, try a 4 point kneeling position instead or simply adopt an upright kneeling position.
Always feel and check for your TA contractions and try and keep tense neck and shoulder muscles relaxed.
Improving glute strength post-partum has many benefits. Stronger glute muscles can:
- Improve Pelvic Floor Muscle Function.
- Decrease back and pelvic pain,
- Improve postnatal posture
At first aim for 6-8 reps on each side, you can then build to 10-12 reps and repeat 2-3 times, if you have the time.
During this exercise, you shouldn’t feel your lower back or hamstring muscle dominate.
Try not to lift to high, this exercise is just to get you moving nicely through your vertebrae while contracting your core muscles.
Try to include 2-3 stretches every day as it can help ease the tension of aching breastfeeding muscles.
X- Over stretch
This is perhaps my most favoutie stretch and I suggest that all our mums do it! If you manage to do nothing else during the day then try and do this one exercise.
While holding this particular stretch also think about your posture…Ribs stacked on top of Hips!
At first just complete one or two rounds of the exercise set or you can do each individual exercise throughout the day. Remember that something is alwasy better than none, just do what you can.
Remember to progress to our Birth2FitMum program which can be started from 7 days post-birth and is a 12 week program that you keep forever.