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1 Week Postpartum



My first pregnancy was vaginal & my twin pregnancy was a c-section —> I have experienced both recovery stages


I focus on 3 things during the first 2 weeks:


1. 360 breathing —> core activation, pelvic floor engagement & diaphragm working correctly


2. Posture —> decrease tension in low back muscles & correct alignment


3. Very short walks —> helps you mentally and gets your body moving

We need to appreciate & respect everything our pregnant bodies have been through:


- pelvic floor handled an enormous amount of pressure

- ab muscles stretched out

- back muscles became overactive to compensate for the growing belly

- diaphragm got push up

- relaxin caused all that ligament laxity

- hormones

- lack of sleep

- stress


Important notes:


1. before you begin any type of activity you should always get the OK from your doctor


2. find a reputable pelvic floor physical therapist in your area, especially if you had trauma or tearing


3. in this phase it’s all about mental health


4. patience is key


5. set realistic expectations


6. be aware of your posture throughout the day to correct your overall alignment and help you feel strong and decrease aches and pains


7. getting your diaphragm working will get those abs fired up and help strengthen your pelvic floor


Exercises:


1.All 4’s 360 Breathing

-inhale and expand your front, back, sides and down into pelvic floor

-exhale and connect to your abs, contract your core & engage pelvic floor


2. Side lying 360 breathing

-Support abdominals

-Inhale and expand your front, back, sides and down into pelvic floor

-Exhale and connect to your abs, contract your core & engage your pelvic floor

-Relax your head, neck and shoulders


3. Short leisurely walks

-Take it slow

-Neutral alignment

-practice good posture

-Don’t overdo it

-Bond with baby and your family




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