Have you just had a baby?
Maybe theyre already off to college!
Here are a few tips to help you get back into shape after giving birth.
Here is another jot down of pelvic floor exercisewhere you need a chair to sit on.
verify your feet do not touch the floor.
Sitting on the edge of a stool or higher chair let one leg hang off.
Imagine your pelvic floor has the hands of a clock on it 12, 3, 6, 9.
Do this a few times and in both directions.
This one will help reset your lower back from birth trauma.
Sitting on the floor you should feel bones touching the ground on both sides.
They may not feel even, which is generally the problem with low back pain.
5 steps forward then 5 steps back and reset.
Do this a few times until you feel it has been loosened or before it gets sore.
DO NOT do this exercise before 6 weeks postpartum.
Then, slide your arm up as to slowly lower yourself down.
Its called the sit and slide.
The obturator internus is also important and best reached side lying.
This does not have to be a deep technique and should feel like slight burning, not necessarily painful.
I hope these have been helpful tips, remember to be safe and know your body.
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ContributorRebecca Kitchen is a Registered Massage Therapist and Acupuncturist.
She is trained in myofascial release, doula support, contemporary cupping therapy, and postpartum care.
Herpracticeis in Woodstock, ON Canada, where she lives with her husband Greg, and their toddler Harvey.
you might follow her onFacebook here.
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