It’s great to feel your body getting back into some kind of post baby shape, but you need to take post-natal exercise slowly at first. YogaBubs Baby Yoga is a really safe way of getting some post-natal exercise in Norwich straight away, and DiscoBubs is great, fun and effective too after a few weeks.
Post-natal Exercise From Birth
Post-natal Exercise in the first few days or weeks after birth is limited to some safe belly breathing and pelvic floor exercises.
- Belly Breathing. Sit cross legged and begin to relax the body. Keep tall with chest lifted and relaxed shoulders, neck and jaw in particular. Place your hands on your belly and begin to breathe into your belly, inflating it like it’s an ‘inner balloon’. On the out breath hollow the belly towards you, i.e. draw your belly button towards your spine. Repeat for 5 minutes, 3 times a day.
- Pelvic Floor. As above sit comfortably with relaxed belly and lifted chest. Focus on the pelvic floor, squeeze it (close it) and lift up. Keep it lifted for 5 breaths – breathe in and out of the chest – then slowly release with good control. Repeat 5 times, 5 times a day.
Post-natal Exercise from 6 weeks
Movement now is good, gentle aerobic exercises. In DiscoBubs you will get just the right amount of safe exercise and its along to music which always lifts the spirits!
In YogaBubs we will be focusing on core strength and back bends to strengthen and release tension.
- Cat/ Cow. On all fours with hands under shoulders and knees under hips, as you breathe out slowly tilt your tailbone under and bring your belly button towards the spine as you push into your hands and arch your back into ‘cat’. On the inbreath arch the back the other way, starting with the tailbone and rolling through the spine to lift the chest and last the head into ‘cow’. Repeat using your breath 5 times.
- Safe Boat. Starting on your back, arms straight down your body, with palms facing your legs, first have your knees bent and feet on the floor. A safe boat is breathing in and lifting the chest towards the knees. After a few weeks, you can lift one leg, then the other and eventually both legs together once your tummy muscles are less than 2cms closed. Breathe x 5. Repeat 3 times.
- On your back, arms by your side and palms flat on floor. Bring your feet towards your bottom, bending knees. Make sure feet are hip distance apart. Then push into your feet and lift your pelvis up, at the same time your pelvic floor, so your torso is lifting, head on floor, and back straight. Push into the feet, and raise sternum more if comfortable. Breathe x 5. Repeat 3 times.
Post-natal Exercise from 6 months
Now you can get back to your exercise regime all being well. Maybe check out YogaBuds classes, an effective yoga class with some strong core strength exercises to encourage strong abdominals, protect your back, and boost your energy.
Note, always check with your health visitor or GP if you are concerned and always listen to your own body to show you the way…