*Disclaimer: This does vary, depending on your delivery and how your body is feeling. Ensure you are listening to what your body is telling you and rest as much as possible in the first 6 weeks (at least!) Postpartum. If your body is feeling ready to perform some movement, keep reading 🙂
There is one thing you can work on as soon as your body feels ready to after delivery and before your 6-week check in. This is your core breath (image below). Reconnecting to your pelvic floor as soon as you feel able will help with your recovery later one (just ensure you are focused on the relaxation part as well!). I recommend starting in a seated position with this, so you do not need to add any excess pressure on your PF going up and down from lying. If you do go into a lying position, ensure you are rolling in and out of it, just like when you were pregnant, so you do not put pressure on the abdominal wall or pelvic floor.
Two movements you can add in a bit later if they don’t increase pain or symptoms are core breath with heel slides as well as the glute bridge (see below).
Core breath with heel slide:
Once ready, start adding that core breath into movement again. This will help your brain connect to your deep core muscles (trasnversus abdominus) and your pelvic floor at the same time. Both of which have gone through a lot while carrying that little one and delivery.
Hip bridges are not absolutely necessary, but they are a gentle and safe movement that can be added as long as you do not feel any increase in back pain or symptoms during or after the movement. This will get your glutes firing again, which can help solidify the core work and can help decrease the chances of back pain.
Never hesitate to contact me with any questions at all!
Courtney Claggett BKin
Practicing Kinesiologist
Certified Pre and Postnatal Coach
Rebalance Rehab
(604)799-3080
[email protected]