This week’s exercise is our final Pallof progression for working on that core strength and stability – and this one is going to get those hips and glutes as well! This progression uses full body movement away from the anchor point to increase the amount of resistance and create a greater demand for the trunk to resist movement. If you were able to perform last week’s exercise with no symptoms – pain, pelvic pressure, abdominal bulging – then your post-partum core restoration may be ready for this progression!
INSTRUCTIONS: Begin by anchoring the resistance band in a door at chest height. Hold the free end of the band with both hands and stand perpendicular to your anchor point. Step away from the anchor point until you feel tension on the band. When you find the appropriate amount of tension, find your starting stance with feet hip-width apart, hands in at the chest, and pelvic floor/deep core muscles engaged by pulling up and in through the core.
Press your arms out until they are fully extended. Then, maintaining stability at the trunk and hips, take two steps slowly away from the door. (Make sure your trunk does not lean or rotate as you step.) Pause for a moment, then take two steps slowly toward the door while maintaining the same trunk and hip stability. Repeat 10x per side for 2-3 rounds.
As always, remember we all progress at our own pace based on all the factors of our pregnancy, birth, and post-partum experience. I encourage all new moms to consult with a Doctor of Physical Therapy to ensure this exercise is appropriate for you and that you are using good form to get the benefits of the activity. Call Life Changes Physical Therapy to make us a part of your pregnancy and post-partum team!