Postpartum physical recovery: Exercise for your body.

“Relax your body, then fully let the muscles around your pelvis, around your hips, your glutes really relax, and then just think about the feeling of hanging onto the toilet, like you’re rushing to the bathroom and that you want to feel that internal compression and lifting of those muscles.Then you want to completely relax them.

It’s so easy!

2. Diastasis of the rectus abdominis

AKA a good deep stretch of the stomach muscles.

Simply put, when you get pregnant, your belly stretches to make room for a baby.

After you give birth and your belly starts to come in, there is still sometimes a stretch in that tissue, but it is something that can be healed with the right exercises.

If you suspect you might have rectus abdominis diastasis, Chloe recommends confirming with a physio, but there are also a few exercises you can implement to help with recovery.

Most importantly, Chloe says to avoid any really strenuous abdominal exercise.

“No curl ups, no planks. None of that. Instead, focus on gentler abdominal activation, and then you can slowly work that back into your exercise routine.”

Chloe suggests continuing to build your pelvic muscles, strengthening your core with gentle abdominal exercises on your back and deep abdominal breathing.

3. Upper body stretches

“The first complaint I get from new moms is tightness and tightness in the neck and shoulders,” says Chloe.

“So try to make sure you incorporate upper body stretching and posture, as well as upper body strengthening to help support your body as you carry, lift and push all those activities that come with childbirth. a new baby.

“The most important thing to remember when returning to exercise is to be kind to yourself and give yourself time.

“Be patient with yourself. It’s not a race, and it’s really important to take it slowly and gradually and build that strength correctly.”

Chloe de Winter is a physiotherapist, master Pilates instructor and founder of the online Pilates platform Go Chlo Pilates. Chloe’s premium at-home Pilates classes are suitable for all levels and all stages of life. Discover the joy of movement with Go Chlo Pilates.

For more information on Pilates, subscribe to Go Chlo Pilates on demand. Access over 200 classes and new Pilates workouts every week, anywhere, anytime. Start your 14-day free trial today.

Feature image: Getty.

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