Postnatal Core Strengthening Exercise Guide

Uusi äiti, huomioi nämä asiat

Et varmasti malta odottaa, että saat kropan kuntoon synnytyksen jälkeen. Ennen kuin ryntäät tekemään tavallista vatsalihastreeniä, tässä on kuitenkin muutamia asioita, jotka uusien äitien tulee ottaa huomioon:

  1. Aloita hitaasti ja pienin askelin
  2. Tarkkaile verenvuotoa tai odota mieluummin sen loppumista kokonaan
  3. Tarkkaile lantionpohjaa
  4. Korjaa mahdollinen vatsalihasten erkauma ensin
  5. Jos synnytit sektiolla, anna leikkaushaavan parantua rauhassa
  6. Nivelet voivat olla tavallista löysempiä, sillä raskaushormoni relaksiini säilyy kehossa jopa 8 viikkoa synnytyksen jälkeen
  7. Huolehdi riittävästä nesteytyksestä
  8. Muista lepo!
  9. Jos tunnet kipua, lopeta välittömästi ja soita tarvittaessa neuvolaan

Light restorative exercises for the postpartum period

For the first 6 weeks postpartum, you should focus on very light movement such as walking, stretching and restorative exercises for your pelvic floor. Try these simple exercises to start healing your core:

  • Kegels

    To activate your pelvic floor, imagine you are stopping the flow of urine. Hold muscles for 10 seconds (don’t hold your breath) and slowly release. Do 20 holds 5 times a day. This exercise can be done while sitting or standing—even when nursing!

  • Pelvic tilts

    Lie on your back with your knees bent as in a glute bridge stance. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Tighten your abdominal muscles by pulling in and imagining your belly button moving toward your spine. Hold your bridged position for a couple of seconds before easing back down.

  • Abdominal Bracing

    Abdominal bracing is simply tensing (contracting) the abs as if you are about to be hit in the stomach. Bracing involves contracting your deep abdominal muscles by gently drawing in the abdominal muscles below your belly button toward your spine and up slightly, holding this position for as long as you comfortably can. Make sure not to pull in the muscles too hard. If you notice yourself holding your breath, check your technique and ensure you keep breathing comfortably during the exercises.

  • Abdominal bracing in a chair

    One exercise that places minimal strain on your back is to sit on a chair, bracing your abdominal and pelvic floor muscles as you slowly lift one leg (not too high). Try not to move your hips or body and be sure that you feel no downward strain on your pelvic floor. Breathe normally as you do this, and then lower. Build up to 10 repetitions on each side, making sure you do each one well.

For a more in-depth guide for exercising safely after pregnancy, check out our blog about safe postpartum exercises: