Postpartum Core Recovery Program, Tips, & Stretches
Congratulations! You are officially postpartum! No more crazy pelvic pressure, discomfort after eating 3 bites of food, and frequent potty breaks! However, you and your body are dealing with a lot! You may be feeling exhausted trying to figure out how to be a mama to a newborn, keep the house clean, and find time for yourself! I feel ya, mama, and I want to share what helped me get moving again after having my son.
Tips to Focus on During Recovery
Neutral Alignment
This is important to minimize stress on the linea alba tissue which functions to stabilize and brace the core muscles so that it can heal. Always remember ear-shoulder-hip alignment when seated and during Activities of Daily Living (ADLs). Since so much time is spent sitting and feeding your baby, set up a chair with good back support, so you can be comfortable and supported while remaining in neutral alignment.
360° Breathing
Resume 360° Breathing as soon as possible following delivery. Practice it several times a day. In the shower, before bed, and while your baby is doing "tummy time" are all great opportunities. I started while I was still at the hospital!
Gentle Pelvic Floor Activations (PFAs)
Resuming pelvic floor work as soon as possible after delivery helps increase circulation in the area to expedite healing. I started the day after giving birth while feeding my son. Of course, for episiotomies or tearing, let comfort be the guide. Begin with gentle connections to the Pelvic Floor (PF) attachment points, then slowly re-introduce PFAs. Incorporate a few sets of PFAs (6-8 PFAs Slow + 8 – 10 PFAs Fast = 1 Set) every time you sit down to feed your little one. Aligning PFAs with an activity makes them easier to remember!
Sleep...well try
It cannot be emphasized enough the degree to which sleep impacts physical and mental health. Sleep deprivation can cause tissue breakdown (catabolism) – the opposite process of what is needed for recovery – and can increase the risk of postpartum psychological issues. Unfortunately, sleep deprivation is pretty much a guarantee when it comes to new parenthood. Rely on support – from a partner, friend, family member, babysitter, night nurse, or postpartum doula -- to provide some necessary sleep opportunities whenever possible during the day or night. In addition, when the baby is sleeping, if it comes down to a choice of taking a nap or responding to emails, cleaning the house, or running some errands, choose sleep (at least some of the time). The long-term impact on recovery FAR outweighs a slightly cleaner house or inbox.
Walking
Walking provides a host of physical and mental benefits – including increasing circulation (essential for the healing process), boosting energy, promoting better sleep, relieving stress, and potentially decreasing the risk of postpartum depression. Try to take your little one out in the stroller at least once a day when the weather permits. This was my sanity those first weeks postpartum (and to this day)! Though now I run, I did put Jaxson in a stroller every day to help me move, clear my head, and allow both of us to have outside time. When possible, going without the baby is great too, for a little mental break.
Mobility Work
Breastfeeding – and feeding baby in general – tends to pull several parts of the body into flexion (hips, neck, shoulders, elbows, wrists). Below are stretches you can start right away as well. I started the exercises below (not all at once) on day 5 after my son was born. Perform these stretches for 20 seconds at a time, 2-3 sets. Breaking it up throughout the day was more helpful for me.
8-Week Core Recovery Program
I'm giving you full and free access to my 8 week core recovery workout! It progresses and builds throughout the 8 weeks. The goal of the program is to have the 1st Stage (Foundation) in progress so that by the time I meet with you (a client) 6-8 weeks postpartum (and cleared by doctor or midwife) we can add the 2nd Stage (Strength) in and eventually progress to the 3rd Stage (Performance) where clients are able to perform and maintain the activities they are passionate about!