How to do Post Partum Exercises From a Physiotherapist

The post partum belly happens to us all after giving birth.

We all plan and wish to get rid of it but the sad truth is so many don't and live with the post partum belly look.
I was lucky enough to not get stretch marks but I did have the post partum belly separation. I also had the pelvic floor tear resulting in weakness and leaking.

I am a Physiotherapist and I started on my post partum exercisesimmediately. Don't be afraid to start contracting your tummy as soon as possible. The nursing staff and your Dr. will advise you to wait for 6 weeks so you don't stress yourself. Well think about it, Once you go home you will be a full-time mum. This is such a hard job and requires strength, endurance and tone from all our muscles. Your tummy muscles will be working full load immediately. It makes good sense to get the strong and effective as soon as possible not 6 weeks later.

When to start Post Partum Exercises? Immediately.

If you don't have a C section wound then you can progress faster, but remember to respect healing time. Your tummy grew over 9 months it won't repair in just a few weeks. The muscles are all repairable so get started with the following.

The post partum belly will respond very well to contracting the Transverse Abdominal Muscle (TVA).
Once you have caught your breath after giving birth, if you are keen enough, you can start on the pure Pilates coordinating breathing technique. This will be the starting point for all of your future post partum belly exercises.

The following routine is one I give my patients and I certainly advise new mums to start on this.

THIS IS THE BEGINNING OF YOUR NEW FLAT TUMMY

o Lay on your side with knees bent up and a pillow under your head....
o concentrate on your breathing pattern, feel you chest or belly moving with your breath.....
o As you blow out draw your belly button in toward your spine.....
o Let it out as you breathe in, this will be very weak when you start and may cause pain....
o This is the opposite pattern to which you are used to.....
o Your post partum belly exercises have started, simple as that...
o Practice coordinating your breath out while drawing your tummy in.....
o This coordinating breathing action can be practiced in any position once you have the pattern correct......
o progress the post partum exercises by drawing your tummy in while breast feeding or on the toilet or just resting, try it without the breath out.

Once you are comfortable with this and yourpost partum belly is beginning to be controlled you need to test for a separation of the rectus abdominal

How do you Test for Abdominal Separation after Pregnancy?

This is an easy test that any mother can perform but probably best tested by a Physiotherapist.
The muscle separation pregnancy test must be done prior to starting any post partum exercise program other than the coordinating breathing exercise. If you have a separation of the tummy then the progression of your exercise will be slower. Remember your daily work load doesn't change just because you have a separation so be very diligent with the coordinated breathing

o Lie on your back with your knees bent and your feet flat on the floor.
o Place your hands flat on your abdomen with your fingers pointed towards your each other
o Just at and below your belly button dig your finger in deep to your belly.
o Lift your head and shoulders off the floor and feel the abdominal muscle tighten
o If you feel a gap or bulge in your abdomen, you may have an abdominal separation after pregnancy.
o Do this test 2-3 times and make sure you can feel the 2 ridges of the long rectus muscle.
o The muscle separation pregnancy test is very valid and it may be gap up to 10cm wide

So What do you do Now

If you have identified a separation go full bore on the pure pilates coordinated breathing exercise.
you do need more advice I advice to follow a program for new mother and get fit and strong from the beginning
Follow the links below and good luck