Expert tips by Lorraine Scapens from Pregnancyexercise.co.nz
Day 1, Have complete rest, get up as you would do during your pregnancy from resting/sleeping positions so as not to stress your very weakened abdominal muscles. Roll onto your side first and push yourself up with your arms.
Day 2, Try to make sure your bowels are working as they should.
Day 3, Try to activate your transverse abdominal muscles (T.V.A’s) don’t worry if you can’t feel them. See if you can engage the muscles when you are nursing or changing your baby and don’t forget to activate your pelvic floor muscles.
Day 4, Make sure you are eating protein (meat, fish, eggs, nuts, milk, cheese, yoghurt) at every snack and meal to increase muscle tissue and cellular repair.
Day 5, Get some fresh air, aim for a short 10-15 minute walk a trip to the shops or even just sit outside on your deck.
Day 6, Make sure your shoulders and neck muscles are relaxed when you are nursing baby to prevent muscular aches and pains.
Day 7, Aim to do 5-10 minutes of transverse abdominal activation exercises to encourage abdominal muscle activation to help stabilize your lumber spine and heal your post pregnancy abdominal muscle separation-diastasis recti
– How and why you should activate your T.V.A’S post pregnancy
– Post pregnancy Exercise Programs
What did you find was the hardest part of your recovery post birth?
Lorraine Scapens
Lorraine is a Personal Trainer and Corrective Exercise Specialist with 20 years experience training pregnant and post natal women. She has specialized in Pregnancy and Post Natal Exercise for more than 15 Years. Her websites are Pregnancy Exercise and Turning Baby, and you can read her blog here. She is also on Facebook, Twitter and YouTube. You can contact her at lorraine@pregnancyexercise.co.nz. To see all of Lorraine’s articles, click here.
Disclaimer: This information is general advice only, and you are advised to discuss any concerns you may have with your GP or midwife, or before starting a new exercise regime. Lorraine is not able to provide you with medical advice. You cannot hold Lorraine liable in any way for injuries that may occur whilst training.
