Post Natal Core Restore – Phase 2 0
Posted on 30, March 2016
in Category Uncategorized
Post Natal Core Rehabilitation
Phase 2 – Body Weight Loading
Now you are confident with breathing correctly (read and are able to do my Core Restore – Early Days exercises for rehabilitation) and engaging your pelvic floor whilst lifting your baby and general things at home we can move onto a little more challenging things for your body in order to restore you to a new body where you can feel happy and confident about your body image especially post baby.
Start with these 4 exercises:
Squatting – Aim to do 3 sets of 12 reps
- Start with feet hip width apart (if you prefer a wider stance that is fine)
- Breathe in to sit back as if to sit onto a chair
- Keep a neutral back
- Knees follow over toes
- Breathe out to engage pelvic floor
- Press feet into the floor
- Squeeze butt to stand back upright in a good alignment (read article from Phase 1)
Half Press ups – Aim to do 3 sets of 8 reps
- Starting on your knees and hands under shoulders
- Knees, hips and shoulders in one alignment
- Breathe in to bend elbows wide
- Lower chest towards the floor
- Keep head aligned with spine
- Breathe out to lift naval
- Press hands into floor
- Return to start position
Kneeling to standing lunges – Aim to do 2 sets of 12 reps each leg
- Starting in a split kneeling position (both knees at 90 degrees)
- Inhale to prepare, lift pelvic floor and engage core connection
- Breathe out to press into front foot and stand upright
- Return same leg to kneeling
- Exhale on exertion
Standing Reverse flyes using a band
- Start standing in a good neutral alignment
- Hold a band out in front of you at chest height about shoulder width apart
- Breathe out to lift pelvic floor and engage core connection
- Pull band wide keeping elbows straight
- Feel the work between your shoulder blades
- Slowly return the band to start position as you breathe in
These should not take you any longer than 15min to do so try find a space in your day to fit them in.
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