The "Can Do's" of the First 6 weeks Postnatal

We often hear in the first 6 weeks after having your baby to “sleep when the baby sleeps” & “do nothing other than lift the weight of your baby”! But as new Mum - that advice is near impossible to follow, and to combat some of the aches and pains of motherhood (nursing and feeding postural fatigue is a big one here!) is difficult to do without some movement.

It’s important to note that your body is still in the ‘acute’ phase of healing after delivery, but we also know that specific pelvic floor and abdominal exercises can help aid recovery in the first 6 weeks.

So, if you’re a brand new mum, or having your 2nd or 3rd (or 4th!), I’m about to change how you approach the first 6 weeks of motherhood. These exercises will get you feeling less stiff, reduce those aches, and safely start to introduce some core rehab.

That means, when it comes time for your 6 week check up and clearance to return to exercise, you’ve already done the ground work and are feeling stronger and more able, to get back to the activity you love!

Although these exercises are safe and re-introduce the principles of core stability, everyone’s pregnancy and postnatal journey is individualised and it’s important (for your own body and pelvic health) to seek professional guidance when returning to activity.

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Stretches to counteract the sustained nursing and feeding postures - combatting a stiff and aching upper and/or lower back.

Thoracic Rotations

Keeping your hips stacked on top of one another, open up through the chest, trying to get your shoulder blade to touch the ground behind you

Thoracic Extension

Connect lower ribs to hips and extend the upper back over a rolled up towel

Glute stretch

Cross ankle over the knee and hug knee to chest. Keep the foot on the ground for a less intense variation. Can also be performed sitting.

Cat Camel

Push through hands and knee to round the upper and lower back. Reverse the arch and think of pulling knees and hands toward one another along the mat, drawing shoulder blades down the spine, as you gaze forward.

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Safe core exercises to assist with Diastasis Recti (aka Abdominal Separation) and Pelvic Floor rehab.

We know that day 1 - week 8 is the most influential time for natural physiological healing of Diastisis, so incorporating specific core rehab exercises during this time can only help recovery, right? You bet cha!

Bent Knee Fall out

Gently draw your naval inward to active your core. Without letting your body rock, let one knee fall out to the side and return to the centre.

Bridge

Press through the heels and squeeze the glutes to lift the bottom off the mat.

Place a ball between the knee's and gently squeeze to incorporate inner thigh activation.

Clams

Stack you hips on top of one another so your knees are inline. Squeeze your heels together and lift your top knee without letting the hips rock back.

Bird dog

Press through the hands and knees to lift your pubic bone, naval and ribcage from the mat, finding a flat back. Maintain this posture as you reach the opposite arm and leg LONG (not high).

Core Breaths

Place your hand where you can feel your ribs and belly move with your breath.

Inhale and feel the ribs & belly expand as you relax your core and pelvic floor.

Exhale and feel the ribs and belly deflate as you gentle squeeze and lift your pelvic floor and draw your naval inward.

Although these exercises are safe and re-introduce the principles of core stability, everyone’s pregnancy and postnatal journey is individualised and it’s important (for your own body and pelvic health) to seek professional guidance when returning to activity.