Post natal exercise routine

posted in: Blog, Women's Health | 0

Exercise doesn’t have to stop after you’ve had your baby.
Here are some exercises that you can do safely in the post-natal period as soon as you feel ready.

We recommend booking in for a Mummy MOT with one of our women’s health specialist physiotherapists, which you can have six weeks after birth.

We’ll find out if you have any post-birth issues and help you to restore your body, heal and strengthen it again.

Here’s the exercise routine to help you begin to strengthen your body again.

Breathing
Start by laying on your back and taking long, deep breaths in and out.
Feel your tummy rise and fall filling your lungs up all the way into the bottom, back and sides.
If you have started to do pelvic floor exercises and are engaging correctly, you can add in a gentle squeeze on the exhale and relax the pelvic floor on then inhale.
If you aren’t confident with this then leave it out but check in with a physio to get you started.

Bridge
Lay on your back on the floor, bend your knees and have your feet flat about hip distance apart. Gently rock your pelvis toward you and flatten your lower back into the floor.
Squeeze your butt muscles and slowly lift your hips into the air, peeling your spine up off the floor.
Keep your knees stable and push all four corners of your feet in the floor. (Picture 1)
Curl back down, dropping one vertebra at a time back down to the start position.
Repetitions: 10-15
Rest: 10 seconds in-between each set
Frequency: 2-3 times a day (or every other day at least)

Dead bug
Lay on your back with your knees bent and feet flat.
Bring your arms up so your hands are above your shoulders. (Picture 2)
At the same time, slide your heel away from your body and reach your opposite arm straight overhead.  (Picture 3)
Return to the start position by again, sliding your heel in toward your butt and bringing your arm back in line with your shoulder.
Repetitions: 10-15 on one side, then the other
Rest: 10 seconds in-between each set
Frequency: 2-3 times a day (or every other day at least)

Bird dog
Start on all fours with your hands beneath your shoulders and your knees beneath your hips. (Picture 4)
Feel as if you are pushing the floor away with your hands so you are strong in your shoulders and look to the floor.

Keeping your pelvis and back stable and your head in line looking to the floor, slowly reach opposite hand and foot away from you. (Picture 5)
Pause for a second and then come back to the start position slowly and with control.
Repetitions: 10-15 on one side, then the other
Rest: 10 seconds in-between each set
Frequency: 2-3 times a day (or every other day at least)

Clam
Lay on one side with your knees bent and your top hip slightly angled forward. (Picture 6)
Keeping your heels glued together, float the top knee up, but only to the point where the top hip starts to rock back then lower back down to the start position. (Picture 7)
This may be a small movement but that’s okay. After a few rounds of 10 you will start to feel it.
Repetitions: 10-15 on one side, then the other
Rest: 10 seconds in-between each set
Frequency: 2-3 times a day (or every other day at least)

Sit to stand
Sit on a stable chair – the lower the chair the harder this will be!
Keep your feet at about shoulder distance and arms wherever you feel comfortable, but try not to use them to stand.
Gripping the floor with your feet and driving your knees apart, start to stand straight up without rocking back to start with momentum or leaning too far forward. (picture 8)
As you stand, begin to squeeze your butt until you are fully standing. (Picture 9)
Then lower yourself back down to a seated position slowly, again, gripping the floor with your feet and driving your knees apart.
Repetitions: 10-15 on one side, then the other
Rest: 10 seconds in-between each set
Frequency: 2-3 times a day (or every other day at least)