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Post-Natal Fitness

Post-Natal Fitness Questions:

Do you have diastasis recti? Was your birth a C-section vs. natural?
Does you have any specific recommendations/limitations from your physician?

2-6 Weeks Focus:

  • Re-awaken your postural muscles
  • Re-gain control of inner-core muscles (pelvic floor & TA particularly)
  • Typical safe exercises post pregnancy: pelvic tilts, kegel, and scapular retractions, walking

Pelvic Tilts  - Targets transverse abdominus (abdominal wall) and mobilizes spine

  • Lie on back with arms extended to ceiling, knees bent and feet flat on the ground
  • Head and neck and shoulders remain relaxed, draw belly button to spine contracting your abdominal wall.
  • While exhaling, slowly draw your pubic bone (and pelvis) upward; you will feel your low back push towards the floor.
  • Inhale while returning back to neutral position
  • Start with 5-10 controlled reps 2-3 sets

TIP: This exercise should be performed slowly and controlled with a focus on breathing in order to ensure correct form and full benefit.

After 6 weeks:

  • Progressive full body & core strength/mobility
  • Re-gain muscular balance
  • Progress CV fitness

Prone Hip/Glute Extension - Targets glutes

  • On hands and knees, tighten up your abdominal wall then lift one leg (with knee bent at 90 degrees) so that your heel moves towards the ceiling
  • 15 reps/side, 2-3 sets

TIP: to increase difficulty externally rotate hip at the top of the movement and/or place a yoga ball behind the knee joint throughout the movement

After 12 weeks:

Walkout Pushup Series - Targets: chest, shoulders, core & upper back and stretches hamstrings

  • From standing position, bend knees and lower hands to the ground
  • Walk forward with hands while keeping your core tight so that you are in a hand plank position with hands slightly wider than shoulder width (hands directly below shoulders with your body parallel to the ground).
  • Drop to your knees and perform a push up
  • Come back out of push up position and walk with hands back towards your feet until you are able to return to standing position
  • 5-10 reps/2-3 sets

TIP: Try to keep your knees as straight as possible when returning to standing position in order to stretch the back of your legs (hamstrings). To increase difficulty, complete push up from your feet.

Questions and more information:  www.iambishop.com
FITMOM pre/post natal classes, personal training: www.ThinkFitnessStudios.com

Wednesday, May 30, 2012

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