3 Exercises You Can Start Immediately After Birth

*Always check with your doctor to make sure it is ok for you to exercise. Everyone heals differently after birth and some may be ready to get back to exercise sooner than others. Take it slow and listen to your body.

Did you know there are 3 exercises you can start immediately after birth?! Yes thats correct. Right after. These exercises are very beneficial and can be done almost anywhere!

Shoulder Stretch

During pregnancy and postpartum, posture is compromised by all the changes happening to your body. The natural curve in the lower back may start to become exaggerated, known as lordosis. The shoulders roll forward and you many be suffering from back pain. These issues don’t just magically go back to normal postpartum. You need to be aware of them and correct them! This simple stretch forces your shoulders back and also opens up and stretches your pectoral muscles which become very tight if you find yourself with rolled shoulders. To perform this stretch simply put your arm up against the wall as pictured and push forward until you feel the stretch.

shoulder stretch rolled shoulders tight pectorals bad posture

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Hollowing

This exercise helps strengthen your core and repair any separation caused by diastasis recti by activating your transverse abdominals. (Does not always heal diastaseis recti, some separations are too severe and you may need to see a physical therapist). I LOVE this exercise, you can feel your core actually get a little tired out from doing this. I had a little trouble doing this right after birth since I had a c-section, my abdomen was so sore, but after a few days I was able to do this no problem! Take a deep breathe in and let your belly fill up with air, exhale and bring your belly button in towards your spine tightening your core. You can do these wherever! While breastfeeding, in the car, whenever you think about it, do these!!

hollowing belly breathing tighten your core abs engagement

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Kegals

Kegals are great at healing the pelvic floor that went through so much trauma from pregnancy and birth. These are great to do if you find yourself peeing while sneezing, coughing, or laughing during pregnancy or after birth. These are great to do if you had a vaginal birth but also very beneficial even if you had a c-section. Just because your baby didn’t come out of the birth canal, doesn’t mean your pelvic floor is fine. Your pelvic floor supported that baby for 9 months! It definitely could use some TLC. The best way to do these is in a seated position. Think of your pelvic floor as a piece of printer paper and imagine that you’re pulling that piece of paper up towards your belly button by squeezing as if you are stopping a flow of pee. These can be hard to figure out but once you get it, do this ALL THE TIME.

kegals legal pelvic floor

*Always check with your doctor to make sure it is ok for you to exercise. Everyone heals differently after birth and some may be ready to get back to exercise sooner than others. Take it slow and listen to your body.

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