Learn how to begin reconnecting to your deep core muscles after giving birth with these postpartum pelvic floor exercises.
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Just like any other muscle in our body, yourpelvic floor can be conditioned and strengthened.
The best approach is to start slow and listen to your body.
She recommends gradually building up to doing them daily.
Diaphragmatic breathing
This can be practiced immediately after giving birth and all through your postpartum journey.
pelvic floor physical therapist and co-founder of Empower Physical Therapy
It can be done lying down on your back, on your side, or on hands and knees.
Breathe deep into the belly, all the way down through the pelvis.
Use your fingers around your lower rib cage to help you by breathing into them on your inhale.
Continue inhaling and exhaling at an even pace.
Supine heel slides
This can be practiced beginning at roughly two weeks postpartum.
Repeat on the other leg.
Thats one rep.
Repeat 10 reps, once a day.
Then slowly lower your back down.
Repeat 10 times, once a day.
pelvic floor physical therapist and co-founder of Empower Physical Therapy
Bird dog
This can be practiced beginning roughly at four weeks postpartum.
Begin on your hands and knees with aneutral spine.
Hold the position for a few seconds, set both limbs down, and repeat on the other side.
If this is too challenging, only lift your leg, not your arm.
This is one full rep.
Repeat five times, once a day, four times a week.
Side plank with clamshell
This can be practiced beginning roughly six weeks postpartum.
Repeat 10 times on each side, once a day, four times a week.
Squats
Stand with feet shoulder-width apart and toes pointed forward or slightly turned out.
Only go as deep as you feel comfortable.
Repeat 10 times, once a day, four times a week.
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