6 Safe Movements To Start Doing Week 1 Postpartum

… Plus a tip to decrease body tension

Did you just have a baby? If so, are you wondering what you can do to safely begin re-strengthening your body while you’re laying there recovering… even at week 1 postpartum?

Well, I got you covered with 6 easy movements you can do starting week 1 postpartum. And they can be done even if your feeling completely exhausted, helpless and weak. (…Speaking of being exhausted… in my video, they are a little out of order 😉)

Your abdominals and pelvic floor were just stretched to the max (or cut via C-section) from growing and delivering a baby.  So, these very basic, yet effective movements are needed.  They will help you start your journey in rebuilding your pelvic floor and abdominal muscles, by decreasing tension, and by re-activating supporting muscle groups. This will lead you to less postpartum issues such as incontinence, diastasis recti, pelvic floor prolapse, etc., as you proceed to re-strengthen your body.

To continue your journey of restoration, healing, and rebuilding, please look into my 8 Week Momma Pelvic Core Rehab Program.

To Review- The 6 Movements … plus a body check:

WEEK 1

• Tension Body Checks – Look for areas of tension in your body (where your muscles are engaged). Then focus on relaxing them. Be aware of those areas, as you may have to actively relax them again within a few minutes.
• 360° Breathing – Full deep breaths where the lower ribs, stomach, and back expands. Slow and deep. Repeat 5 + breaths. (More info on 360° Breathing here)
• Kegels – Pull vagina and anus up into the body. Work fast-twitch muscle fibers with a fast contract and relax rhythm. Then work the slow-twitch muscle fibers by engaging, holding for 3-10 seconds, and then relaxing. Repeat 3-20x as you build strength. (More info on Kegels here)
• Transverse Abdominal Hugs (TA Hugs) – Engage the deep abdominal muscle by pulling the hip bones together or by hugging your belly button. Again, work the fast-twitch muscle fibers with a fast contract and relax rhythm. Then work the slow-twitch muscle fibers by engaging, holding for 3-10 seconds, and then relaxing. Repeat 3-20x as you build strength. (More info on TA Hugs here)

WEEK 2 & so on

• Inner Thigh Squeeze – Lay on your side with your knees bent and spine aligned. Squeeze a pillow between your legs. Add variety by squeezing and releasing and by squeezing and holding. Repeat 5-20x as you build strength. 
• Clam Shells – Lay on your side, with your knees bent and spine aligned.  Keep your feet together and open your knees up. Repeat 5-20x as you build strength. 
• Chest Opener Rhomboid Squeeze – Lay on your side, with your knees bent and spine aligned. Place your top arm out in front of you, engage your rhomboid muscles, by pulling your shoulder blade closer to your body, and bend the arm back as you continue to squeeze your shoulder blades together. Repeat 5-20x as you build strength.