MUM STRONG
Postpartum Core Rehab Programs
Restore your core strength postpartum, regardless of whether you gave birth 6 weeks ago or 10 years ago.
Realistic, simple & effective core rehab programs that can be done at home with minimal equipment, and will give you the best possible start on your core rehab journey.
The importance of core rehab is often missed, often due to a lack of education. During pregnancy, the Pelvic Floor experiences changes as it adapts to support the growing uterus. Increased pressure, hormonal changes and stretching can lead to muscle and ligament weakness. It is important to strengthen muscles and ligaments of the pelvic floor (and surrounding), to reduce the risk of incontinence, prolapse and to preserve the integrity of the pelvic floor in years to come.
Like any muscle that has lost strength, we need to rehab the muscle and build the strength in a gradual manner, adding load progressively in order for the tissue to tolerate that load and not experience injury. This program includes postpartum training principle video (especially phase 1), so you can feel really confident and empowered in your postpartum training.
When we refer to the 'core', we are referring to multiple muscles within this umbrella term. Whilst we do focus on the pelvic floor, we will also be progressively strengthening other muscles of the core, including the Rectus Abdominals, Transverse Abdominals, Obliques, Diaphragm and more.
It is important to apply rehab principles, and to progressively strengthen your core over time, starting slowly and progressing your movements in your own time. I will teach you how to effectively use your breath to manage intra-abdominal pressure (and why that is important), signs to keep an eye on that you may be progressing too fast, and how you can modify your movements according to how your body feels when you do feel ready to come back to class at CLUTCH.
PHASE 1
Weeks 1 - 4
At the start of your rehab journey, less is more, and I want to set you up for success. Each week consists of three 15 minute sessions, that you can easily do at home with just a Pilates ball. If you have the time (and the energy), simply repeat each of the 3 sessions for a total of 6 across the week. Remember, you are at the start of your journey, and you have just reached super human status after welcoming another human into the world. Be gentle on yourself & enjoy the process!
The first phase is very slow and gentle. You will not feel that signature burn through the core that you may be used to feeling, and if you are, you are probably pushing yourself too much.
At this point, if you have had your 6-week check (this is different for everyone, however generally in NZ the check is at 6 weeks) and your health practitioners are happy for you to begin basic core rehab work, then join me for Phase 1. Importantly, also know that this is a great starting point no matter how long ago you gave birth, especially if you are new to core rehab or strength training.
