Your seated and standing posture is crucial in these early weeks. When your posture is aligned, the deep core muscles fire automatically. You may be feeding baby for 8 hours a day, so this time can literally ‘make or break’ your healing progress.
Healing Nutrition: Eat energy dense food with lots of good fats for cell regeneration and muscle recovery: avocados, salmon, chia seeds, flaxseeds, slow cooked stews, lightly cooked vegetables.
Drink lots of filtered water and avoid caffeine. You want your diet to be as anti inflammatory as possible. Hot water and lemon and herbal teas will aid healing by helping you avoid constipation and promote detoxification.
This is especially important if you have had any medical intervention like episiotomy, forceps or cesarean delivery as the pelvic region will be extra swollen and tender.
Get out walking when you feel strong enough – especially for mental health and a change of scene. Let your partner push the buggy to start off so you don’t put undue strain through your weakened core.
A few months after birthing you may be ready to join a social exercise group like Buggy Fit. Just make sure you already know how to engage pelvic floor, deep core and gluteal muscles plus keep your aligned posture when you’re pushing buggy around!
The big message is take it slow and steady. You’ll heal so much better for the long run.
Then, soon after birth, reconnect the pelvic floor and then the deep TA (transverse abdominal) muscles with diaphragmatic breathing. This is an essential step towards healing any separation of the recti muscles (known as diastasis recti).
Once you’re feeling strong in aligned posture, you have no pelvic pain and your pelvic floor muscles are firing well; once you are having a good block of sleep at a time (and I mean 6 hour, not 1-2!), then, go for it with building up slowly with running/dancing – whatever you do!
If you try to lose weight and exercise too hard to quickly post partum, you are very likely to weaken and stretch already tender ligaments and muscles and possibly cause yourself long term damage.
If there is any urine leaking or stress incontinence, thats a red flag that prolapse is a near possibility. Never ignore these early signs to take action.
Your pelvic floor & core should be treated as you would a bad sprain or even a break – gently resting, hydrating, massaging, nuturing, then building up strength bit by bit
We know that weakened pelvic floor and weak core muscles after birthing can wreck havoc on your life. Sore, easily ‘tweaked’ back, coughing and running ‘accidents’ and possibly organ prolapse. Often, core weakness is coupled with misaligned posture which in turn mucks up your breathing and leads to chronic shoulder and neck tension amongst many other problems!
Learning to engage your core in a safe way that supports your pelvic organs is critical for long term pelvic health, supporting your back and living a pain free life.
So no matter how old your babies may be, learning how to activate your core the proper way is always a good thing!
- Posture – alignment tips
- Breathing – slow it, stretch it, direct it!
- Reconnect pelvic floor & deep core with your breath
- Aligned Squats for all-body toning
You can try joining Zoom group classes from the comfort of your own home on Mondays 7.45pm and Thursdays at 12.15pm. Otherwise, why not gift yourself a 1:1 and get a specially tailored home programme to suit your individual needs, or look at my online Core Restore course.
Have a look HERE for class details & to book in.