Our first post-partum exercise of the week focuses on restoring the neuromuscular activation and coordination of the core musculature. Regardless of method of delivery, the abdominal and pelvic floor muscles go through major changes during the birth process. These tissues are stretched, often times cut or torn, and lose the internal force from the uterus providing support for the over-stretched muscles making your core feel similar to a wet noodle. This exercise encourages these strained muscles to turn on and off under conscious control and in coordination with one another prior to adding resistance, overload, or more complex demands.
INSTRUCTIONS: 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. There should be minimal movement but if you place your hands just above your hip bones or just inside your sit bones, you should be able to feel the muscles contracting. Start this exercise laying down with knees bent up and progress to hands and knees when you feel like you are able to control the contraction for 10 repetitions of 5-10 second holds.
The timeline for beginning core and pelvic floor contractions will depend on your degree of injury during the birthing process and your pain level. Personally, I began formally performing these contractions about 10-14 days after giving birth with no pain. Because there are many factors that go into your timeline for post-partum rehab and it can often be difficult to determine if you are performing the exercise correctly, 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.