1 week postpartum 👉🏼after a successful VBAC delivery and I’ve been feeling great!!
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:
1️⃣ 360 breathing 👉🏼 core activation, pelvic floor engagement & diaphragm working correctly
2️⃣ Posture 👉🏼 decrease tension in low back muscles & correct alignment
3️⃣ 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 ⤵️
📍 before you begin any type of activity you should always get the OK from your doctor 👌🏼
📍 find a reputable pelvic floor physical therapist in your area, especially if you had trauma or tearing
📍 in this phase it’s all about mental health
📍 patience is key
📍 set realistic expectations
📍 be aware of your posture throughout the day to correct your overall alignment and help you feel strong and decrease aches and pains
📍 getting your diaphragm working will get those abs fired up and help strengthen your pelvic floor
Exercises:
1️⃣ 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
2️⃣ 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
2️⃣ 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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