POSTPARTUM EXERCISE GUIDE - RECONNECT
I am so excited to be moving with you throughout your postpartum journey! I want to introduce here some great fundamentals to start incorporating into your postpartum recovery program. The first few weeks should really be focused on rest and breathwork. And by breathwork I mean strong, purposeful, diaphragmatic breathing. These tools will really help ensure you are on the right track for the most confident, smooth and safe postpartum adventure. And I say adventure because it truly is! There are bumps and jolts and highs and lows but it is an amazing adventure. So lets get going!
What is diaphragmatic breathing? Its a big, deep, full breath that ensures that the diarprahm is working in unison with the pelvic floor and the engagement of the transverse abdominals…engagement is a key word here! The goal here is to use all of our breath, a full 360 breath with a big inhale to fill the lungs with air and expand our diaphragm which pushes air down into our abdomen causing expansion of our transverse abdominals and then further extends down to our pelvic floor causing it to lengthen. Upon an exhale your pelvic floor contracts back to normal and your transverse abdominals contract by wrapping up and inwards causing your diaphragm to relax back into natural state.
What does breathwork look like? It can be done standing, sitting, laying down…whatever feels easiest for you at this time. Most people find it simpler laying down but hey, do you! Try to work it into your day for 5-10minutes and then build up to a few times a day. It takes time, be patient with yourself :)
Assume the position that feels right for you
Deep breath in, letting air fill your lungs, expand the rib cage, expand out your back body and out the sides of your obliques. Think of it as a 360* breathe - filling all around and won to your pelvic floor.
On your exhale think about contracting up and in like a little wave rolling up (ie. LIFTING) from your pelvic floor to your abdominal wall. We arent sucking in and holding. If you can, imagine you are picking up a grape with your vaginal wall and holding it up and in. Try to limit squeezing your glutes and digging your feet into the ground. The contraction should come from your pelvic floor/abdominal wall.
You can also start to incorporate some light movement like leg slides and the prone/quadruple series into your routine near the end of week 4.
Example: What does a leg slide look like?
Laying on your back with your legs stretch out long and your hands by your waist take a deep 360* inhale breath and as you exhale using the contraction that you’ve been practice draw your left heel in towards your bum until it sits on the ground. Inhale here.
On your exhale let the heel slide back out to rest your leg flat on the ground. Inhale here.
Repeat the other side.