This week’s exercises are progressions from last week’s simple contractions. These progressions add movement to the core and pelvic floor contractions increasing the demand on the coordination and endurance of these muscles as well as their ability to engage throughout a range of movement. This is a great early post-partum progression because the hooklying (laying on your back with the knees bent up) position continues to provide plenty of support while still allowing you to safely work your body.
INSTRUCTIONS:
March – Take a breathe in allowing the belly to rise. As you breathe out, squeeze and lift the pelvic floor as you pull the belly button in and up toward the spine. Maintain this contraction to provide stability to the core while you slowly lift one foot off the ground 6-12 inches and slowly lower then slowly lift and lower the other foot. You should feel movement of the leg but the trunk and pelvis should be stable as you March the leg up/down. When first starting out, take a break and re-engage the core and pelvic floor muscles after each repetition. As you progress, try to maintain your core/pelvic floor contractions while doing 5-10 repetitions.
Bent Knee Fall Out – Take a breathe in allowing the belly to rise. As you breathe out, squeeze and lift the pelvic floor as you pull the belly button in and up toward the spine. Maintain this contraction to provide stability to the core while you slowly lower one knee down to the side and slowly raise back up then repeat on the opposite leg. When first starting out, take a break and re-engage the core and pelvic floor muscles after each repetition. As you progress, try to maintain your core/pelvic floor contractions while doing 5-10 repetitions.
Don’t forget to breathe while you do these exercises!
Many factors contribute to your appropriate timeline for post-partum rehab and it can often be difficult to determine if you are performing the exercise correctly, therefore I encourage all post-partum women to seek the expertise of a Doctor of Physical Therapy. Life Changes Physical Therapy offers telehealth or in-home visits to allow for the greatest convenience to you as you transition into new motherhood.