POSTPARTUM - RECONNECT 3
Congratulations beautiful mommas! Take a look at the original blog post for a recap on recommmendations.
This is a little introduction to some mindful movement that can start in the early days of your postpartum healing! Yes, you read that right - the early days! ***Please note that this depends on your delivery and recovery - as always take it slowly, adjust accordingly. If you experienced a c-section or traumatic birth please note that your timeline to return to movement may differ*** It’s ok to move our bodies, so long as we are doing so mindfully, with purpose, intention and with the right goals in mind. I will also say that these moves are based on my own experience, and what may have felt right for me may not for you! I had 2nd degree tearing with Bastian and these are some of the things that worked for me to be able to move my body. If you are experiencing ANY pain, dizziness or nausea please stop immediately and consult your healthcare professional. Be gentle with yourself, take it as easy as you need to, dont push anything we have time to put this work in. But this work is important for your healing, your rehab and connecting back to your core.
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, breathwork and light movement. 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.