First week postpartum involves mostly sitting and/or laying down.
Recovery is the most crucial part to postpartum rehab. We have to give our bodies time to rest before we begin rehab. During my first week postpartum, I’m focusing diaphragmatic breathing—really working on that 360 breathing and working on reconnection. Lots of mobility work to keep my spine moving with forward, backward, rotational, and lateral movements—making sure I cover all 3 planes of movement. With all the sitting and hunched over breastfeeding positions, I want to keep these movements to help avoid that upper back pain.
Im also focusing on opening up my chest because, again, breastfeeding can really take a toll on our backs. Lastly, I’m working on hip mobility to get some length to my pelvic floor.
I suggest doing this routine as often as you feel necessary. That may be everyday, twice a week, or just once a week for a few weeks. You also may feel it best to wait until week two or three postpartum to begin it, which is TOTALLY fine as well. This is YOUR postpartum journey, so take it at YOUR pace. These are here for you when you're ready :)
Keep in mind that REST is priority. Movements are small and slow. And reconnection to our core and pelvic floor throughout diaphragmatic breathing is the most important thing right now!
- 3 sets of 3-5 360 breaths
- You can try this lying down or seated, just be sure to keep it supported
- You can also increase these reps as you feel like it this week, but remember: this is not a race!
- 3 sets of 3-5 thoracic cat/cow
- This is to get the spine moving since we’re mostly laying in bed. Moving spine with forward, backwards, and rotational movements. This can help avoid upper back pain from all the hunched over breastfeeding/bottle feeding positions
- 3 sets of 3-5 rotational crossovers
- 3 sets of 3-5 lateral reaches for lateral movement
- 3 sets of 5 chest openers (can also do this supine)
- 3 sets of supine pretzel stretch (each leg)
- 3 sets of 6-8 supine hip switches