Because I feel like this is still one of those things that my clients MAY mention in passing (if they do at all) but never really want to talk about.
Many people may suggest a do nothing approach after having a baby. If you don’t do anything it won’t get worse right?
Sure, doing too much absolutely can make it worse or prevent it from getting better… but you don’t have to back off of everything to see improvement.
So what should you be aware of?
? Jumping, running, and high impact – makes sense right? If things are already having a hard time staying where they need to be, this probably isn’t a great idea.
? Bearing down – It isn’t that you can’t do exercises like squats or core work, but learning how to breathe and manage your core pressure is important.
? Work your way up into deep squats and challenging low ab exercises (like double leg lifts). It hard to coordinate the engagement of our pelvic floor with the rest of our movement in these positions so it takes some practice ! Modify until you are strong enough.
? Avoid heavy max lifting. I feel like this goes without saying. If you can’t lift lighter weights effectively you probably shouldn’t be testing your 1 rep max. BUT this doesn’t mean you should be lifting 5 lb dumbbells forever. Find your happy medium.
What should you focus on?
✅ Pelvic floor exercises – breathing, kegels, inner thigh and glute strengthening, stretching tight muscles, pelvic alignment and posture
✅ Mindful movement – stop holding your breath ?
✅ Full body strengthening and functional movements – you want to be strong so you aren’t compensating during daily activities
✅ Modified core exercises – try doing exercises with your feet on the wall, or hips on a foam roller. This slight decline uses gravity to help keep your pelvic organs in the right place.
Check out my video on Wednesday with some exercises for you to try !