Video of a Simple Postpartum Exercise I Did as Soon as I Got Home from the Hospital

Simple Postpartum ExerciseDuring the nesting phase for my third child, I cleaned, labeled every shelf of the fridge, and created a 16 week DAY BY DAY postnatal exercise plan. That may have been insane, but I actually followed most of it (the fridge labels, however, did not last).

In the hospital I did lots of diaphragmatic breathing and seated pelvic lifts, but the day I got home I did the Heel Slide to Pelvic Tilt.

Directions:

  1. Lay on the floor with knees bent (and try not to fall asleep). Sometimes I put a pillow under my head and shoulders, sometimes I didn’t. If you don’t use the pillow, make sure your lower rib cage doesn’t arch off the floor.
  2. Put your hands on your ribs and breathe in. Feel your ribs expand against your hands.
  3. Breathe out and lift from your pelvic floor into your inner-most abdominal muscles and then into your outer abdominal muscles. While maintaining this brace, slide one leg out and return.
  4. Breathe in.
  5. Breathe out and press your lower back into the floor (this is the Pelvic Tilt).
  6. Return your lower back to its starting position and repeat Steps 2–5 with the other leg.

You’ll notice I do this exercise very slowly. You want to focus on the breath and on contracting the pelvic floor and abs before moving the leg.

It is a small motion, but might feel difficult right after birth.

This exercise isn’t only for new moms. I still do it from time to time. It’s especially good for anyone suffering from diastasis recti or pelvic organ prolapse.

You might have a couple questions about the video, so I’ll answer them ahead of time.

No, you don’t have to do the exercise on a dirty hardwood floor. But you do need the ability to slide your feet.

Yes, I’m aware of that pile of cords to the side. My youngest is like a little cat.

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