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Post Pregnancy Exercise


Prior to beginning any post pregnancy exercise program it is important to obtain clearance from your family doctor. A cesarean birth, episiotomy, a difficult birth or other complications may require you to wait 12 weeks before beginning a workout regime.

Many physical changes that occur during pregnancy persist for 4-6 weeks after delivery so exercise intensity should resume very gradually. Consideration needs to be given to the stresses placed on the pelvic floor when choosing a post partum exercise program. After a normal vaginal delivery, non ballistic exercises can be commenced as soon as comfortable, with special attention placed on the pelvic floor and abdominal muscles. Activities that place an increased gravitational load on the pelvic floor such as running or high impact aerobics should be delayed until you receive clearance from your attending physician.
 

Post Partum Exercise Ball Exercises

Exercises here are gentle on the abdominals to start. Your pelvic floor and abdominal muscles have been over-stretched and are therefore very weak.

Exercises must
  • Isolate and strengthen the deep abdominal muscles 
  • Retrain the stretched pelvic floor muscles with kegels and gentle ball exercises
  • Stretch or strengthen the multifidus muscles
  • Re-educate the stabilizing musculature
It is very important that you are able to recruit the stabilizing musclulature prior to attempting anything more advanced.
Click on each exercise for a full description:
post partum exercise ball exercises
Abdominal Hollowing

post partum exercise ball exercises Single Leg Raise
post partum exercise ball exercises Floor Superman
post partum exercise ball exercises How to Sit
post partum exercise ball exercises Pelvic Tilt
post partum exercise ball exercises Pelvic Lateral Shift
post partum exercise ball exercises Reverse Bridge Leg Raise
post partum exercise ball exercises Foot Drops