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Reconnect with your Core Postpartum

This video today is for anyone out there that is early on postpartum. And they’re looking to start to add some movement back into their lives. Or maybe they’re curious about getting back into exercise, but not really quite knowing where to start.

Reconnecting with your core and your breath is an awesome place to start. You just grew a baby for 9-10 months, and all of those tissues got really stretched out, as well as it was a lot of pressure down on your pelvic floor tissues for an extended period of time. After you have that baby, it is a good idea to start to take some time to reconnect with all of those tissues to set yourself up for future success.

We’re gonna go over three different movements today to start to reconnect with that core.
  1. So what we’re going to do first is work on 360 breathing. That means we’re going to breathe, not just out, but all the way around. And when we breathe in, we want to think about our belly, softening, our pelvic floor, lengthening & relaxing. And then as we breathe out, all we’re going to do today is just gently kind of let our ribs come down. You can gently pull your navel in towards your spine. So again, we’re going to inhale, relax our bellies. And then as we exhale, we’re going to gently pull them in. We’re going to work on this first in a side lying position. So laying on your side, you’re going to take your top hand and you’re to put it right on your ribs. As you inhale, you’re going to think about breathing into this hand. So you’re going to inhale. And then as you exhale, feel your ribs gently come down. You can pull your navel in towards your spine. Inhale all the way around. And then exhale. Relax. So you can spend some time on each side working on that breath. Maybe like six to eight breaths on each side.
  2. Then we’re going to go and take that same breath. And we’re going to come on all fours and we’re going to go into a cat-cow. So we’re going to inhale, let our bellies drop. Gaze can come up. And then exhale, round your spine, let your head and neck relax. Think about pulling that navel up away from the mat. 
  3. Then the last movement is going to be a bird-dog. So again, on all fours, we are going to inhale in the center. As you exhale, you’re going to gently pull your navel towards your spine. You’re going to reach one arm and opposite leg back behind you. So inhale the center, exhale, and reach. If it’s too hard to add on the arm and the leg at the same time, you can just do the arm. And then you can just do the leg. So you can separate it out like that.

But those are three different movements that you can start to work on to start to reconnect with your breath and your core following having your baby.

Our Mission:

Here at Peak Endurance Performance & Physical Therapy we help active adults in the Madison Area get back to the activities they love without pain or limitations. We see people of all ages, ability levels, and individuals trying to get back to a multitude of movements including: getting back into running, women postpartum, CrossFit athletes, climbers, gymnasts, wrestlers, overhead athletes, and your recreational weekend warrior. If you’re looking to get back to the activities that give you meaning, relieve stress, and make you feel like you again, feel free to reach out below and we’ll see if we’re the right fit for you.