Months have gone by, everything has
healed nicely and you are in a good routine with your baby. Some of you might
only get round to thinking of exercise at this point in your life, but where to
start? You may be a few pounds heavier than before pregnancy and introducing
exercise into your lifestyle is a really good idea.
I just have to mention it before I
get into the nitty gritty but starting with your pelvic floor exercises is a
good idea; it might not get you the flat tummy you’re after but it will give
your body a good head start into avoiding incontinence.
Now for the tummy exercises, the
pelvic tilt is a really good one to start with, it helps flatten the tummy even
if there is a gap (RAD) above your belly button. You need to tilt your pelvis
and hold for 3 seconds. Start with 10 a day and build the number up.
Another good exercise is the plank,
again this is good for the tummy muscles and again it will not cause damage to
those that do have a weaker pelvic floor. You need to hold yourself in press up
position, tightening your abdominal and glutes. When you have mastered that and
can hold for 10 seconds without too much wobbling then raise 1 hand in the air
and let your body turn and follow through. Aim to hold this position to for 10
seconds. Start less and work your way up.
Now exercise can be incorporated
into your lifestyle instead of setting time aside which can easily be pushed
off and forgotten. On that note another one of my favourites is with your baby,
and as your baby grows, so too the weight that you are using. Place your baby
over your legs when you are in a lying position and raise your legs up and
down, your baby might like this one too.
If you are suffering from any
pain and would like to book an appointment, please contact me on 0544485086 or
by email to tamaramay.physio@gmail.com. I can arrange to see you in Bishvilaych Women's
Comprehensive Medical Centre in Givat Shaul, Jerusalem or a
home visit if you live in Gush Etzion.
No comments:
Post a Comment