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Bringing a new life into the world is a beautiful journey, but it can also bring about changes in your body. Postpartum, engaging in exercises is crucial for recovery and regaining strength.
This technique involves focusing on breathing deeply, allowing the diaphragm to move downward as the lungs fill with air. This exercise promotes relaxation, reduces stress, and helps in improving core strength, which is often affected during pregnancy and childbirth. It can also help in reducing postpartum anxiety and depression. Diaphragmatic breathing can also be beneficial for new mothers who are experiencing postpartum pain or discomfort, such as soreness from breastfeeding or c-section incisions. Practicing diaphragmatic breathing can help new mothers maintain better posture and body awareness, which is important for preventing and managing common postpartum issues such as diastasis recti and pelvic floor dysfunction. Diaphragmatic breathing can also be a great way to connect with your baby. As you focus on your breath, visualize sending love and positive energy to your baby, who is constantly connected to you through the umbilical cord. This can be a powerful bonding experience for both mother and child.
Pelvic Floor Exercises
Pelvic floor exercises also referred to as Kegel exercises, target the muscles that support the pelvic organs. These exercises involve contracting and relaxing the pelvic floor muscles, which can significantly benefit postpartum women. These exercises can help with urinary incontinence and give you more control over your bladder. They can also aid in reducing the risk of pelvic organ prolapse, which is when one or more of the pelvic organs drop from their normal position. Pelvic floor exercises can also be beneficial for pregnant women. As the uterus grows during pregnancy, it puts pressure on the bladder and weakens the pelvic floor muscles. Performing these exercises throughout pregnancy can help strengthen the muscles and reduce the risk of urinary incontinence after delivery. These exercises can improve bladder control and prevent or treat urinary incontinence, especially after prostate surgery.
Transverse Abdominis Exercises
The transverse abdominis is a deep-lying muscle in the abdomen, often referred to as the body’s natural corset. Transverse abdominis muscles may become weakened, contributing to back pain and a weak core. Engaging in specific transverse abdominal exercises can aid in strengthening these muscles, providing essential support to the spine and promoting better posture. One of the most effective transverse abdominis exercises is the vacuum exercise. This exercise involves drawing in and contracting the abdominal muscles while keeping your spine in a neutral position. This can be done in a standing, seated, or lying down position and is beneficial for both men and women. Another transverse abdominal exercise is the plank, which not only targets the transverse abdominis but also works on other core muscles such as the rectus abdominis and obliques. By incorporating transverse abdominis exercises into your postpartum workout routine, you can work towards restoring abdominal strength and regaining your pre-pregnancy fitness levels.
Incorporating these exercises into your postpartum routine can be transformative. By investing time in these exercises, you not only enhance your physical well-being but also nurture your mental and emotional health during this beautiful phase of life.
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