Movement in these early stages post birth is about healing, reconnecting to the breath, pelvic floor and core, increasing strength, mobility and becoming pain free.
Think of birth as a contact sport, when an athlete suffers an injury they have a team of professionals to help them heal, reconnect, recondition and integrate back to being back at the elite level, emotionally and physically.
They have a focus on mindset, recondition, nutrition, hydration, rest and recovery.
This is the same for you.
These are all pieces of the healing puzzle, and are the key to you returning to things that you love safely.
I am at the second stage of conditioning for the real demands of being a mama. The first stage was all about alignment, reconnecting to the pelvic floor using the breath, gentle activation of the pelvic floor and integrating it into all the mama life movements with a newborn.
At this stage of my post natal journey there is a focus on freeing work and mobilisation to encourage hydration to the tissue to promote healing, continuing to reconnect the breath to the diaphragm and pelvic floor in movement, and incorporating strategies to move towards healing and not away from it, like nutrition, hydration, stress management, good quality sleep and mindset.
I am also focusing on integrative strength, that will help prepare my body for the carrying, lifting, feeding, bathing and shifting a newborn. I am also strengthening the core system so that it is functioning as it should and preparing myself for more challenging movement in the weeks to come.
As I am only 6 weeks post csection, with a compromised pelvic floor and still have a separation at the umbilicus where it is still soft without the tension in the tissue needed for more load than a newborn, I am using mobilisations to get my rotation and three dimensional movements then move into linear patterns that I know my body can handle right now.
I have attached the videos below of the movement session that I completed today, that is actually Movement Session One from the Strengthen and Evolve (Level Two Post Natal), within the Mama Movement Membership.
The breath and pelvic floor was used throughout to protect, keep things slow and rhythmical and only completed three rounds at 45 seconds each, after checking in and seeing what I needed today.
Not suitable before six weeks unless been checked by a Women's Health Physiotherapist and are cleared for movement, I would also advise going and seeing a WHP for clearance for exercise.
Complete as a circuit resting and zone breathing in between!