EARLY CORE REHAB
This is an example of exercise in the early weeks – appropriate post vaginal or c-section birth.
❌️ THIS IS NOT ABOUT “BOUNCING BACK” OR “SNAPPING BACK” ❌️
It is about gentle movement that supports:
1️⃣ reestablishing optimal breathing patterns
2️⃣ reconnecting the breath to movements to support healing of inner core, diastasis and improve function of the pelvic floor (leaking, constipation, lower back and hip pain, pelvic pain, etc)
3️⃣ regaining coordination and control of muscles
Early postpartum can leave the core feeling like mush and like we’re disconnected in our own body. Supine Knee Fallouts are a great exercise that prioritizes the 3 goals mentioned above.
The key to getting the most out of this exercise is getting the breathing down.
》 Inhale as knee lowers: feel the lower ribs, back, sides and belly gently rise.
》Exhale through pursed lips like blowing out a candle as knee returns to midline. Connect deeper with abs by imagining zipping the pubic bone up to belly button.
* make sure hip bones stay still during movement. avoid shifting the hips – “don’t rock the boat!” *
《 HOW MUCH & HOW OFTEN? 》
With core rehab, frequency is important so aiming to spend a few minutes daily is ideal for improvement. This movement is gentle enough to do daily, starting with 1 set of 8-12 reps per side…working your way up to 2 sets.