In this series Merrithew® Master Instructor Trainer Laureen Dubeau takes a look at postnatal fitness through the lens of STOTT PILATES®.
After a regular vaginal delivery, exercising can resume – with permission from a physician and after bleeding has ceased. The exercise program should focus on restoring stability and strength. Fatigue may be a factor, so be sure to start slowly. It will take some time to get back to pre-pregnancy condition.
Considerations:
- Be sure all bleeding has stopped and stop exercising if it starts again. Energy levels may be low from caring for a new infant
- Exercises should be gentle and focus on restoring strength and stability
- Keep a constant focus on reactivation of the pelvic floor
- Avoid prone positions (lying on the stomach) as breasts may be painful if breastfeeding
- Avoid overworking the abdominal muscles if a diastasis recti has occurred (a separation of the abdominal muscles above the belly button at the midline)
Exercise: Leg Slides with Mini Stability Ball™
Starting Position:
Lying supine (on the back), pelvis and spine in a neutral alignment, knees bent with one foot resting on a Mini Stability Ball, arms long by sides.
Movement 1:
- Breathe in and roll the ball away pressing down slightly
- Breathe out and roll the ball back in
- Keep the abdominals engaged throughout
- Repeat 8-10 times on each side
Note: If you feel the lower back arching up away from the floor, do the exercise in an imprinted position – tighten the abdominals and gently press the lower back down onto the mat. Keep this position throughout the exercise
Movement 2:
- Start with both feet on top of the Mini Stability Ball™ and the spine imprinted
- Breathe in and roll the ball away, only as far as the imprinted position can be maintained
- Breathe out and roll the ball back in
- Repeat 8-10 times on each side
Additional Exercise Options:
Offering on Reformer, Side Kick Stretch on Cadillac, Footwork on Stability Chair™