Kickstart your postpartum rehab - weeks 0-6

PostpartumExercise
Written By Renee Norman

You've just had a baby, well done, what a workout right?!

Having a baby is a big deal and really tough on the body! Pregnancy is nine months of your body undergoing amazing changes to nurture and grow a baby, labour itself can take hours and for some ladies days…

Then we finally get our babe in our arms and it’s not like we get to kick back and relax for a few days (if only!) recovery while learning to be a mum to a new babe 24/7 is exhausting! Don't get me wrong it's the most incredible thing ever and so special but it's really hard at the same time! 

In those early weeks (0-6) it goes without saying rest is the best and most important thing to be doing when you can but there are a few other things you can place focus on to kickstart your postpartum recovery!

Pelvic Floor Activations

You can begin your Pelvic Floor exercises virtually within the first few days of having babe providing everything feels well and there is no pain or discomfort. A few things to remember is to remain relaxed and do your best to isolate this magic group of muscles! A good time to do this is when you're feeding, lying down or for some in the shower can be a great place too! To start with, aim for a few activations at a time, a couple of times a day and slowly work up. Contract, lift and repeat.

When it comes to your pelvic floor exercises the key is ensuring you are doing them correctly below are a few cues that we regularly inside our postpartum workout that work well:

  • The good ol blueberry cue - Close your eyes and imagine you are picking up a blueberry with your back passage. Squeeze and lift

  • Activating the muscles around your front passage as though you were stopping the flow of urine

Deep Diaphragmatic Breathing

Deep diaphragmatic breathing. So simple but such a powerful exercise! Find some calm amongst newborn life, place your hands on your belly and practice deep diaphragmatic breathing. Big inhales and exhales through the nose.

When breathing, focus on your technique, breaths should be in your belly opposed to your chest, ribs shouldn't move too much and your shoulder shouldn't be moving up too much either. 

Transverse Abdominis Activators - TVA Breathing

This exercise is great for reconnecting to your core, it's gentle, effective and can be done in those early weeks! Relax your shoulders and body, take a big inhale and focus on your belly expanding, on your exhale do your best to gently engage your deep core, think belly button to spine, your belly should gently draw in during this phase. Inhale for five seconds, exhale for five seconds. Repeat 10 times. Slow and steady does it, this one can take a bit of practice! Tune in with your breath!

Posture and Alignment!

During pregnancy our posture can become way out of whack. Use this time for a bit of a posture check in and think about how you move during the day. Think shoulders over ribs and rips over hips. Use a mirror to help. Posture is something that should be at the forefront of everything you do, you put yourself in some pretty compromising positions during those newborn days, hunched over a bassinet, cradling a baby feeding for hours, lugging around heavy capsules. Check in with that posture regularly, shoulders back girlfriend!

Walking

If you feel up to it get out and enjoy that fresh air! At around two weeks - You should be feeling a little less tender, any bleeding should have slowed a bit, scars should be feeling less tender so adding in a few gentle walks into your week is recommended, again if you feel up to it. If you don’t - don’t feel any pressure to do so remember that we are all different and all have different birth and postpartum experiences.

If you do hit the pavement take it slow to begin, no hills, and slowly push distance out each week! Don’t just head out for a 5ker on your first walk ok. Slow and steady!

Above all rest!! Resting is hugely important in the first six weeks postpartum. There is no rush! Be proud of what your body has achieved, us women are absolutely incredible! Remember slow and steady is key (how many times have I said this!!) when it comes to your rehab postpartum, your body will thank you for it in the long run!

Jen xx

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Renee Norman
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