Newly Postpartum Exercise Routine
Newly Postpartum Exercise Routine
By Kris Grinovich Minear, L/PTA
Newly postpartum and feeling overwhelmed with how to move & exercise safely again? Time to take a deep breath! Good, proper breathing mechanics can help reposition ribs that have flared out during pregnancy as well as strengthen the core and pelvic floor. Breathing well (aka allowing the belly to expand and the pelvic floor to relax on each inhale and gently contracting the pelvic floor and core on the exhale) can also help improve sleep - which we can all use more of, postpartum or not!
Here are three of our favorite exercises that help facilitate proper breathing techniques and gently activate the pelvic floor and core safely. Learning how to breathe properly again after 9+ months of restricted breathing can be so beneficial to healing after birth:
**As with all things postpartum, check in with OBGYN prior to starting any new exercise routine!**
1. Child’s pose with gentle lat stretch and diaphragmatic breathing:
Add some movement to your child’s pose by placing your forearms on top of a full foam roller. Take a full breath, allowing the belly to fully inflate as the pelvic floor relaxes, and on the exhale, gently roll forward to mobilize your lats, promote better breathing, and improve your shoulder mobility.
2. Side-Lying Asymmetrical Pillow Push:
A FIXXED favorite! Lie on your side and place a pillow under your top hand. Take a full breath in to prepare and relax the belly and pelvic floor, and on your exhale, press your hand down into the pillow to feel your core and obliques activate. Try 10 on each side.
3. Supine heel slides:
Place a paper plate under one of your feet. Take an inhale to inflate the lungs and on your exhale, feel your abs and pelvic floor activate as you slide the plate away from your body. Inhale to drag it back towards your glutes, and exhale to repeat. Try 10 on each side.
Give these a try and let us know how it goes! Getting back to where you were pre-pregnancy takes time, and right now it’s about prioritizing you and your needs! Take this time to rest and recover as you care for you and your baby!
Want one-on-one help and expertise as you ease your way back into exercise safely? Reach out to kristina@fixxedstudios.com or click HERE to schedule your free phone consultation!
FIXXED is a first of its kind recovery studio offering bodywork techniques to help you move and feel your best. We offer quick and effective hands-on services in a one on one setting performed by a licensed physical therapist or athletic trainer. Click HERE to book a free consultation with FIXXED!
