Post Natal Exercises for after a C-Section
When training after giving birth it can be a very good idea to seek advice from a good personal trainer. Here I give you a simple and effective workout plan for you to do the first 8 weeks after having your baby. Once this is complete please get in touch for more.
These exercises work equally well for non C-section births.
MOVING AROUND AFTER A CESAREAN
The first and most important thing you need to be aware of is that any movement is going to feel very difficult after a c-section. Take help from any friends and family to get you up in those first few days. Don’t be shy asking the nurses for help venturing from your bed either, especially the first trip to the bathroom. The sooner you get moving, the faster you will start healing so try to take your first short walk within 24 hours after surgery.
RECOVERY
The recovery of an unplanned c-section can, unfortunately, be difficult. Your muscles and body may have laboured for hours and then those same muscles went through surgery.
Dissolvable stitches will be placed on the inside layer of muscle and fat and can be expected to dissolve within the first month or two post surgery. Staples will be used for the layers of skin and will be removed by the time you are ready to leave the hospital. Within 4-6 weeks the incision site will begin to turn white and resemble a normal flat scar. If, by chance, you develop a keloid on your scar don’t worry this can be decreased or possibly completely removed in any subsequent c-sections. The area surrounding the incision will feel tingly and/or numb for weeks or sometimes months after surgery. Fortunately, this area experiencing abnormal sensation should get smaller as time goes on.
GETTING FIT AND GETTING PHYSICAL
Recovery time for a c-section is just as long as it is with a vaginal birth. After a c-section it is best to wait 6 weeks and be cleared by your doctor to begin working out however I will give you some exercises you can do from the get go that will speed up your recovery.
The goal of these workouts is to begin the slow process of healing after a c-section. The sequences are done three times a week and focus on three critical aspects of recovery:
Restoration of the Abdominal Muscles
Breathing exercises
Re-conditioning the Body With Regular Walking
These workouts are intended for women who are still in the first eight weeks of recovery post-cesarean. You can start the routines as early as two days after your c-section. The goal of this cycle is to get you to a point where you are comfortable walking up to one hour at a moderate to brisk pace with a stroller.
There are four two-week phases and you will gradually increase the length of walks and amount of exercises during each week.
If you experience pain at the incision site at any time during these exercises, stop immediately. Feel free to modify the workouts as needed and increase or decrease the intensity as you feel comfortable.
This lasts 8 weeks in total but please remember every body has a different body I recently trained a client 5 weeks after her c-section and put her through some tough exercises, she had trained with me before and during her pregnancy so I was confident of how her body would react. Please If you find this to hard please scale it back or If you are experienced and find it to easy then you can scale it up. After 8 weeks I recommend you see a personal trainer and get them to do a body analysis on you and prescribe you an appropriate workout plan.
Also Try doing this every day, It is a form of meditation but easier to grasp, trust me it works you do need to commit to this to get the true benefits. Sit in a quiet place and take five deep breaths to centre yourself. Close your eyes and visualize your baby. Think about the things you love most about him or her - the movements, the faces, the noises. Breathe deeply for five minutes and simply feel gratitude, for a safe delivery, healthy baby, and whatever is on the horizon
Congratulations on the birth of your baby and best of luck in your recovery!
Phase 1: Week 1, Day 1
Phase 1: Supine Exercise and Walking Focus This two-week phase focuses on reconnecting with the transverse abdominal muscles with simple supine exercises you can do in bed. You will also work up to twenty minutes of walking each day. In meditation the focus is processing your birth experience and addressing any fears or anxiety you might have about your birth experience and life with a new-born.
A. Supine Exercises
Belly Breathing x 10 breaths: Breathe deeply and focus on expanding through the diaphragm. When you exhale, draw your navel in toward your spine.
Leg Slides x 5 per side - Lie in bed with your knees bent. Slowly slide one leg out until it is fully extended, then draw it back to the starting position. Repeat on the other side.
Pelvic Tilt x 10 - With your knees bent, raise your pelvis off the bed and lower right away. Repeat.
B. Walking
Walk for 3 minutes, then rest for 2 minutes. Walk for 3 more minutes. Repeat at least once more later in the day.
Week 1, Day 2
A. Supine Exercises
Belly Breathing x 12 breaths: Breathe deeply and focus on expanding through the diaphragm. When you exhale, draw your navel in toward your spine.
Leg Slides x 8 per side: Lie in bed with your knees bent. Slowly slide one leg out until it is fully extended, then draw it back to the starting position. Repeat on the other side.
Pelvic Tilt x 12: With your knees bent, raise your pelvis off the bed and lower. Repeat.
Rolling Over x 3 per side: You want to avoid the jackknife movement after a c-section to get out of bed. Instead, practice rolling from side to side. Lie on your back and place a pillow over your incision site. Slowly shift your weight to the right and stack your legs on top of each other. Push your upper body up with your lower elbow, then relax. Rest here for a minute, then repeat on the left side.
B. Walking
Walk for 3 minutes, then rest for 2 minutes. Walk for 3 more minutes. Repeat at least once more later in the day.
Week 1, Day 3
A. Supine Exercises
Belly Breathing x 12 breaths: Breathe deeply and focus on expanding through the diaphragm. When you exhale, draw your navel in toward your spine.
Leg Slides x 8 per side: Lie in bed with your knees bent. Slowly slide one leg out until it is fully extended, then draw it back to the starting position. Repeat on the other side.
Pelvic Tilt x 12: With your knees bent, raise your pelvis off the bed and lower. Repeat.
Rolling Over x 3 per side: You want to avoid the jackknife movement after a c-section to get out of bed. Instead, practice rolling from side to side. Lie on your back and place a pillow over your incision site. Slowly shift your weight to the right and stack your legs on top of each other. Push your upper body up with your lower elbow, then relax. Rest here for a minute, then repeat on the left side.
B. Walking Walk for 4 minutes, rest for 2 minutes, then walk 4 more minutes. Repeat at least once later in the day.
Week 2, Day 1
Phase 1: Supine Exercise and Walking Focus This two-week phase focuses on reconnecting with the transverse abdominal muscles with simple supine exercises you can do in bed. You will also work up to twenty minutes of walking each day. In meditation the focus is processing your birth experience and addressing any fears or anxiety you might have about your birth experience and life with a newborn.
A. Supine Exercises
Belly Breathing x 15 breaths: Breathe deeply and focus on expanding through the diaphragm. When you exhale, draw your navel in toward your spine.
Leg Slides x 10: Lie in bed with your knees bent. Slowly slide both legs out until they are fully extended, then draw them back to the starting position. Repeat.
Pelvic Tilt with Bracing x 12: Inhale and with your knees bent, raise your pelvis off the bed and lower. As you lower, exhale and draw your navel to your spine. Repeat.
Rolling Over x 5 per side: You want to avoid the jackknife movement after a c-section to get out of bed. Instead, practice rolling from side to side. Lie on your back and place a pillow over your incision site. Slowly shift your weight to the right and stack your legs on top of each other. Push your upper body up with your lower elbow, and hold this top position for 10 seconds. Relax and rest here for a minute, then repeat on the left side.
B. Walking
Walk for 5 minutes, rest for 3 minutes, then walk 5 more minutes. Repeat at least once later in the day.
Week 2, Day 2
A. Supine Exercises
Belly Breathing x 15 breaths: Breathe deeply and focus on expanding through the diaphragm. When you exhale, draw your navel in toward your spine.
Leg Slides x 15: Lie in bed with your knees bent. Slowly slide both legs out until they are fully extended, then draw them back to the starting position. Repeat.
Pelvic Tilt with Bracing x 15: Inhale and with your knees bent, raise your pelvis off the bed and lower. As you lower, exhale and draw your navel to your spine. Repeat.
Rolling Over x 8 per side: You want to avoid the jackknife movement after a c-section to get out of bed. Instead, practice rolling from side to side. Lie on your back and place a pillow over your incision site. Slowly shift your weight to the right and stack your legs on top of each other. Push your upper body up with your lower elbow, and hold this top position for 10 seconds. Relax and rest here for a minute, then repeat on the left side.
B. Walking
Walk for 5 minutes, rest for 2 minutes, then walk 5 more minutes. Repeat at least once later in the day.
Exercise for Strong, Loving Arms: Sit cross-legged on the floor (use support if needed) and stretch your arms out to the front of you. Press your palms together and keep your arms parallel to the ground. Inhale and open your arms, feeling your lungs expand. Stretch as far as you can comfortably go. On the exhale, bring your arms back to center. Continue for ten deep breaths.
Week 2, Day 3
A. Supine Exercises
Belly Breathing x 20 breaths: Breathe deeply and focus on expanding through the diaphragm. When you exhale, draw your navel in toward your spine.
Leg Slides x 20: Lie in bed with your knees bent. Slowly slide both legs out until they are fully extended, then draw them back to the starting position. Repeat. Rest as needed.
Pelvic Tilt with Bracing x 15: Inhale and with your knees bent, raise your pelvis off the bed and lower. As you lower, exhale and draw your navel to your spine. Repeat.
Rolling Over x 10 per side (when you wake up and before you go to sleep): You want to avoid the jackknife movement after a c-section to get out of bed. Instead, practice rolling from side to side. Lie on your back and place a pillow over your incision site. Slowly shift your weight to the right and stack your legs on top of each other. Push your upper body up with your lower elbow, and hold this top position for 10 seconds. Relax and rest here for a minute, then repeat on the left side.
B. Walking
Walk for 5 minutes, rest for 1 minute, then walk 5 more minutes. Repeat at least once later in the day.
Phase 2: Week 3, Day 1
Phase 2: Upright Exercise and Walking Focus This two-week phase focuses on reconnecting with the transverse abdominal muscles while also transitioning into upright exercise. You will work up to 35 minutes of walking each day. In meditation the focus is healing, accepting the changes that come with the birth of a new baby, and reconnecting with your breath.
A. Upright Exercises
Do all the following exercises with as little pause between them as is comfortable.
Belly Breathing x 20 breaths: Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine.
Leg Raises x 20 (10/side): Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Leg Circles x 40 (20/side): Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.
B. Walking
Walk for 10 minutes, rest for 5 minutes, then walk 10 more minutes.
Walk for 5 minutes, rest for 2 minutes, then walk 5 more minutes.
Week 3, Day 2
A. Upright Exercises
Do all the following exercises with as little pause between them as is comfortable.
Belly Breathing x 25 breaths: Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine.
Leg Raises x 15/side: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Leg Circles x 20/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.
B. Walking
Walk for 10 minutes, rest for 3 minutes, then walk 10 more minutes.
Walk for 6 minutes, rest for 2 minutes, then walk 6 more minutes.
Week 3, Day 3
A. Upright Exercises
Do all the following exercises with as little pause between them as is comfortable.
Belly Breathing x 25 breaths: Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine.
Leg Raises x 15/side: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Leg Circles x 20/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.
B. Walking
Walk for 12 minutes, rest for 3 minutes, then walk 12 more minutes.
Walk for 10 minutes, rest for 3 minutes, then walk 10 more minutes.
Week 4, Day 1
A. Upright Exercises
Do all the following exercises with as little pause between them as is comfortable.
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 10: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
Leg Raises x 20/side: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Leg Circles x 25/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counterclockwise direction. Repeat on the left side.
Pelvic Rocking x 1 minute: Place your palms on your thighs and do gentle pelvic tilts for one minute, resting as needed.
B. Walking
Walk for 12 minutes, rest for 3 minutes, then walk 12 more minutes.
Walk for 5 minutes, rest for 3 minutes, then walk 5 more minutes.
Week 4, Day 2
A. Upright Exercises
Do all the following exercises with as little pause between them as is comfortable.
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 12: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
Side Leg Abduction x 20/side: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Leg Circles x 25/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counter clockwise direction. Repeat on the left side.
Pelvic Rocking x 1 minute: Place your palms on your thighs and gently tilt your pelvis forward and backward for one minute, resting as needed.
B. Walking
Walk for 15 minutes, rest for 5 minutes, then walk 15 more minutes.
Walk for 5 minutes, rest for 3 minutes, then walk 5 more minutes.
Week 4, Day 3
A. Upright Exercises
Do all the following exercises with as little pause between them as is comfortable.
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 15: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
Side Leg Abduction x 25/side: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Leg Circles x 25/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counter clockwise direction. Repeat on the left side.
Pelvic Rocking x 1 minute: Place your palms on your thighs and gently tilt your pelvis forward and backward for one minute, resting as needed.
B. Walking
Walk for 15 minutes, rest for 3 minutes, then walk 15 more minutes.
Walk for 5 minutes, rest for 2 minutes, then walk 5 more minutes.
Week 5, Day 1
Phase 3: Walking Focus 1 During this phase you will begin walking with baby in the stroller, assuming you have your doctor's approval. If not, walk without the stroller. Take it slow and rest as needed.
A. Upright Exercises
Do all the following exercises with as little pause between them as is comfortable.
2 Rounds:
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 15: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
Side Leg Abduction x 25/side: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Leg Circles x 25/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counter clockwise direction. Repeat on the left side.
Bridge x 10: Lie on the floor on your back with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support.
Pelvic Rocking x 1 minute: Place your palms on your thighs and gently tilt your pelvis forward and backward for one minute, resting as needed.
B. Walking
Walk for 15 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace.
Week 5, Day 2
A. Upright Exercises
Do all the following exercises with as little pause between them as is comfortable.
2 Rounds:
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 15: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
Leg Circles x 25/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counter clockwise direction. Repeat on the left side.
Bridge x 10: Lie on the floor on your back with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support.
Downward Dog x 30 seconds: Come into Downward Dog and hold this pose for 30 seconds, breathing deeply throughout. Rest in Child's Pose if you need to break this into smaller increments.
Pelvic Rocking x 1 minute: Place your palms on your thighs and gently tilt your pelvis forward and backward for one minute, resting as needed.
B. Walking
Walk for 20 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace.
Week 5, Day 3
A. Upright Exercises
Do all the following exercises with as little pause between them as is comfortable.
2 Rounds:
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
Leg Circles x 25/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counter clockwise direction. Repeat on the left side.
Bridge x 15: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support.
Downward Dog x 45 seconds: Come into Downward Dog and hold this pose for 30 seconds, breathing deeply throughout. Rest in Child's Pose if you need to break this into smaller increments.
Pelvic Rocking x 1 minute: Place your palms on your thighs and gently tilt your pelvis forward and backward for one minute, resting as needed.
B. Walking
Walk for 25 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace.
Week 6, Day 1
Phase 3: Walking Focus 1 During this phase you will begin walking with baby in the stroller, assuming you have your doctor's approval. If not, walk without the stroller. Take it slow and rest as needed. Meditation exercises focus on energizing stagnant energy and revitalizing your core.
A. Upright Exercises
Do all the following exercises with as little pause between them as is comfortable.
3 Rounds:
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
Leg Raises x 20 Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Leg Circles x 15/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counter clockwise direction. Repeat on the left side.
Bridge x 10: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support.
Modified Bird/Dog x 5/side: Start on your hands and knees Raise your right arm for 10 seconds, then lower. Repeat on the left side.
B. Walking
Walk for 25 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace.
Week 6, Day 2
A. Upright Exercises
Do all the following exercises with as little pause between them as is comfortable.
3 Rounds:
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft
bend in your knees when you do this exercise.
Side Leg Abduction x 20 Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Leg Circles x 15/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counter clockwise direction. Repeat on the left side.
Bridge x 10: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support.
Modified Bird/Dog x 5/side: Start on your hands and knees Raise your right arm for 10 seconds, then lower. Repeat on the left side.
B. Walking
Walk for 25 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace.
Week 6, Day 3
A. Upright Exercises
Do all the following exercises with as little pause between them as is comfortable.
3 Rounds:
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft
bend in your knees when you do this exercise.
Side Leg Abduction x 20 Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Leg Circles x 15/side: Moving back to the right leg, raise your leg about 5 inches off the ground and make 10 small circles in a clockwise motion. Rest if needed, then continue in a counter clockwise direction. Repeat on the left side.
Bridge x 10: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support.
Modified Bird/Dog x 5/side: Start on your hands and knees Raise your right arm for 10 seconds, then lower. Repeat on the left side. If you feel comfortable you should try and the opposite leg simultaneously to the arm.
B. Walking
Walk for 30 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace.
Phase 4: Week 7, Day 1
Phase 4: This two-week phase concludes the restorative cycle with longer walks, energizing meditations, and exercises to build endurance and stability.
2 Rounds:
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
Side Leg Abduction x 20: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Bridge w/knee to chest x 10: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support. If you feel ready, draw your right leg into your chest when you raise your hips, and lower with your hips. Repeat with the left side.
Modified Bird/Dog x 5/side: Start on your hands and knees Raise your right arm for 10 seconds, then lower. Repeat on the left side. If you feel comfortable you should try and the opposite leg simultaneously to the arm.
Wall Plank Hold x 30 seconds
Downward Dog x 30 seconds
B. Walking
Walk for 45 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace. You can break this long walk into two sessions if necessary.
Week 7, Day 2
Phase 4, Week 7, Day 2
2 Rounds:
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
Side Leg Abduction x 20: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Bridge w/knee to chest x 10: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support. If you feel ready, draw your right leg into your chest when you raise your hips, and lower with your hips. Repeat with the left side.
Modified Bird/Dog x 5/side: Start on your hands and knees Raise your right arm for 10 seconds, then lower. Repeat on the left side. If you feel comfortable you should try and the opposite leg simultaneously to the arm.
Wall Plank Hold x 30 seconds
Downward Dog x 30 seconds
B. Walking
Walk for 45 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace. You can break this long walk into two sessions if necessary.
Week 7, Day 3
2 Rounds:
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
Side Leg Abduction x 20: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Bridge w/knee to chest x 15: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support. If you feel ready, draw your right leg into your chest when you raise your hips, and lower with your hips. Repeat with the left side.
Modified Bird/Dog x 10/side: Start on your hands and knees Raise your right arm for 10 seconds, and then lower. Repeat on the left side. If you feel comfortable you should try and the opposite leg simultaneously to the arm.
Wall Plank Hold x 30 seconds
Downward Dog x 30 seconds
B. Walking
Walk for 50 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace. You can break this long walk into two sessions if necessary.
Phase 4: Week 8, Day 1
Phase 4: This two-week phase concludes the restorative cycle with longer walks, energizing meditations, and exercises to build endurance and stability.
3 Rounds:
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
Side Leg Abduction x 20: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Bridge w/knee to chest x 15: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support. If you feel ready, draw your right leg into your chest when you raise your hips, and lower with your hips. Repeat with the left side.
Modified Bird/Dog x 10/side: Start on your hands and knees Raise your right arm for 10 seconds, and then lower. Repeat on the left side. If you feel comfortable you should try and the opposite leg simultaneously to the arm.
Wall Plank Hold x 45 seconds
Downward Dog x 45 seconds
B. Walking
Walk for 50 minutes with baby in the stroller. Rest as needed and maintain a comfortable pace. You can break this long walk into two sessions if necessary.
Week 8, Day 2
3 Rounds:
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
Side Leg Abduction x 20: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Bridge w/knee to chest x 15: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support. If you feel ready, draw your right leg into your chest when you raise your hips, and lower with your hips. Repeat with the left side.
Modified Bird/Dog x 10/side: Start on your hands and knees Raise your right arm for 10 seconds, and then lower. Repeat on the left side. If you feel comfortable you should try and the opposite leg simultaneously to the arm.
Wall Plank Hold x 45 seconds
Downward Dog x 45 seconds
B. Walking
Walk for one hour with baby in the stroller. Rest as needed and maintain a comfortable pace. You can break this long walk into two sessions if necessary.
Week 8, Day 3
3 Rounds:
Belly Breathing x 25 breaths (fast): Stand tall with your feet a hip width apart. Place one hand on your abdomen as you inhale deeply. Focus on expanding through the diaphragm. When you exhale, draw your navel in gently toward your spine. Do this quickly.
Broomstick Good Morning x 20: Hold a broomstick or PVC pipe behind your neck and across the shoulders. Inhale and as you exhale, slowly hinge from the hips and keep your upper body parallel to the floor. Keep a soft bend in your knees when you do this exercise.
Side Leg Abduction x 20: Hold on to the wall or other support as you gently raise your right leg to the side, then lower. Repeat 10 times, then do the same on the left leg. Focus on extending through the spine and activating your deep core muscles.
Bridge w/knee to chest x 15: Lie on the floor with your knees bent. Gently raise your hips toward the ceiling, then lower. Keep your hands at your sides, palms facing down, and use them to provide support. If you feel ready, draw your right leg into your chest when you raise your hips, and lower with your hips. Repeat with the left side.
Modified Bird/Dog x 10/side: Start on your hands and knees Raise your right arm for 10 seconds, and then lower. Repeat on the left side. If you feel comfortable you should try and the opposite leg simultaneously to the arm.
Wall Plank Hold x 45 seconds
Downward Dog x 45 seconds
B. Walking
Walk for one hour with baby in the stroller. Rest as needed and maintain a comfortable pace. You can break this long walk into two sessions if necessary.
Try doing this every day, It is a form of meditation but easier to grasp, trust me it works you do need to commit to this to get the true benefits. Sit in a quiet place and take five deep breaths to centre yourself. Close your eyes and visualize your baby. Think about the things you love most about him or her - the movements, the faces, the noises. Breathe deeply for five minutes and simply feel gratitude, for a safe delivery, healthy baby, and whatever is on the horizon.
