This week’s exercise is a progression of your post-partum core exercises that requires increased stabilization and control. By focusing on appropriately engaging the pelvic floor and core musculature, this exercise can help improve coordination of the strained abdominal and pelvic floor muscles as well as increase endurance. This exercise is great for rebuilding core strength and endurance that is required for so many of our motherly duties, pre-baby exercise demands, work tasks, household chores, and recreational activities.
Instructions: Begin in hands and knees position with toes tucked under. Take a deep breath in and as you breathe out engage the pelvic floor and deep core muscles (see Post-Partum Core and Pelvic Floor Contractions for more-detailed instruction). While maintaining core engagement, push through the hands and toes to lift the knees off the floor 2-4 inches. Hold 5-30 seconds making sure you maintain a neutral spine and continue to breathe.
Note: If you are unable to maintain a neutral spine, have any doming in the abdominal region, or have any pain/pressure, then this exercise is not appropriate for you. Also if this feels really easy, you are probably not doing it correctly.
Because each woman’s post-partum recovery is different, it is best to get evaluated by your Doctor of Physical Therapy to make sure you are doing the correct treatment for your needs, using the correct form with each exercise, and progressing your rehab appropriately. New mom life is hard enough, don’t let your post-partum recovery add to that stress! Reach out to Life Changes Physical Therapy today and let us help you navigate your recovery so you can be the best mom you can be!