When to start pelvic floor exercises after giving birth
Post Pregnancy Pelvic Floor Exercises
so this next exercise routine is really
important post partum especially when
we're trying to engage through those
deeper abdominal muscles and the pelvic
floor remember to take it easy and just
stay with your own level and only do as
many reps as is comfortable for you so
working first without pelvic tilts so
holding onto our pelvis just to assist
with this movement allowing out back to
arch and then allowing our back just
flatten down to the ground
so just arching and flattening arching
and now when we flatten think about the
tailbone tucking slightly under engaging
through that pelvic floor and then
releasing one more like that
think about that pelvic floor engage and
then release come back in just to a
neutral position and release the hands
out by the side I have those feet come
closer and the knees towards each other
hands as Wireless is comfortable for you
and we're just going to release the
knees to one side and then use those
abdominal muscles to draw those knees
back into the center and again over to
the other side and then use those
abdominal muscles to draw the knees to
the side nice and slow and only go as
far as is comfortable for you and that
you know that you can draw those knees
back into Center so two more each side
up relax the shoulders not pressing the
hands into the ground one more each side
here out to the side back into the
center using those obliques those
twisting abdominals and then coming back
in feet again hip distance hands by the
sides leg slides lengthening one leg out
along the ground and then slide it all
the way back again sliding that leg out
and drawing all the way back in this is
a little bit harder on a grip man so if
you want to do it just off the
then that might be a little bit easier
for you as well lengthening the leg out
and sliding thinking about that power of
ik floor drawing up so you can almost
imagine that's the power of ik floor is
drawing that leg back up really engaging
through let's just do asked one more
remembering you can do as little or as
much this is comfortable but don't push
yourself too far we're now just going to
do the same exercise but lengthening and
lifting that leg so that leg just hovers
above the ground right to the side back
in lengthening out still engaging
drawing the belly back thinking about
the pelvic floor lengthening out and
back in keeping the shoulders nice and
soft and still breathing lengthen out
and back in let's just do one more here
each side and then from here we're going
to go into our single leg lift so
lifting up and then slowly lower hinging
at the hip lifting up and lower
lifting keeping the belly drawing back
gauging through pelvic floor let's just
do two more each side now little lifting
up control that movement on the down
face breathe it in and exhale and back
down one more each side breathing in
exhale and down breathing exhale and
down last exercise we lift then we
extend out long 45 degrees back in and
then we lower we're gonna lift that leg
for now back in and lower so just going
for each side remembering just staying
with your own limits keeping those
shoulders soft breath still flowing
jasc are two more eight side lift and
lengthen lift and lower lift and
lengthen back in and one more each side
flowing with that breath still engaging
pelvic floor deep abdominal muscles and
then from here just lower down rocking
the knees gently from side to side and
then rolling all the way over to the
side stay here just for a moment and
then making your way all the way back up
through to a seated position
you
