Newly Postpartum Mobility
A great way to get moving while newly postpartum, and it only takes 5 minutes
Dr. Ariel Edwards, PT, DPT, CSCS
As a pelvic floor physical therapist who is one week post delivery and starting to get into the swing of things, I am taking movement super slow while I recover and adding mobility as I feel up for it! This week consists of lots of walking & stretching as I’m still healing. It is important to remember that everyone’s postpartum journey is different - I’m fortunate to have had no tearing and no complications!
As we begin our postpartum journey, our body is adapting to new demands which can cause areas of pain or tightness. Due to all the feeding & carrying that follows post delivery, a common area that builds tension causing it to become stiff is the upper back. Adding elements of controlled, low-intensity mobility into our routines can be very beneficial. While your baby has their tummy time, take 5 minutes for yourself to move and stretch.
Here is what I am doing one week post delivery, specifically working on the upper back! Try 1 to 3 sets of these exercises:
Cat Cows
Gentle spinal mobility feels SO good after essentially doing a front carry for the last nine months! Start by getting into a quadruped position (on your hands and knees). Take a deep breath, and as you exhale, tuck your head and round your back towards the ceiling. As you inhale, bring your head up and arch your back. This should be a slow and controlled movement. Try performing 10 reps.
Thoracic Rotations in Quadruped
My mid back is craving some rotation! Your ribs have to expand during pregnancy to make room for the baby so now it’s time to let them readjust! While staying in a quadruped position, place one of your hands on your head. Start this movement with your elbow pointing at the ground. Open up your body by rotating which causes your elbow to now point at the ceiling. Let your eyes follow. Then come back to the starting position. Perform 10 reps on each side!
Child’s Pose with Diaphragmatic Breathing
Your diaphragm can’t descend as well during the last months of pregnancy which can impact your pelvic floor. Here we want to focus on letting our diaphragm drop to allow it to reconnect to our pelvic floor and core! Lean back into a child's pose with your arms outstretched in front of you. Practice diaphragmatic breathing - slow and deep breathing that allows the belly to expand during each inhale and contract during each exhale - for a minute!
Make sure to meet your body where you’re at, there is no need to rush anything! A mobility routine is meant to make you feel good, and to be used when you feel ready to add more movement into your daily routine! If you are unsure on where to start on your postpartum journey, feel free to book a FREE discovery call with one of our pelvic floor clinicians by clicking HERE!
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. We believe that recovery should be fast, convenient, and accessible for everyone which is exemplified in both our locations located in Haverhill, MA & Wakefield, MA. Click HERE to book a free discovery call with FIXXED!
