So much is “new and unknown” when becoming a new mom, especially for the first time. How to optimize your recovery if you have a cesarean section though should not be unclear. This post explains what an abdominal binder is and how it may help with pain control, improve mobility status, facilitate muscle recovery, and manage symptom distress post-operatively.
Back to the Basics – A Simple Exercise Program to Help Facilitate Function and Flatten the ‘Mommy Tummy’
Moms everywhere may need to take it back to the basics to reach their fitness goals. A recent article in the Journal of Women’s Health Physical Therapy outlines a specific abdominal retraining exercise program that helped postpartum women decrease the inter-recti distance below their belly button. In decreasing the gap, they are demonstrating better pressure management and mastering of activating the abdominal muscles efficiently so they can be strengthened effectively. This will avoid putting outward pressure on the abdominal wall which inevitably prevents losing the mommy tummy. A little bit of patience and a lot of committed mindfulness for technique can go a longs way.
Most are familiar with the recommendation, “back to sleep, tummy to play”. The time your baby spends on his or her tummy is essential for developing the muscles of his or her neck, back, and shoulders in order to meet important motor milestones. What can you do to help your baby succeed at enjoying playtime on his or her tummy while giving yourself some much needed self-care at the same time? This blog covers ways for you to strengthen your own muscles while encouraging your baby to do so too during tummy time together.
By meeting the guidelines outlined in this post, you are more like to be successful at achieving a safe and effective return to physical activity in the postpartum period. There’s nothing magical about being 6 weeks postpartum. Specific test and measures and signs and symptoms should carry the majority of the weight when considering when to return to running after pregnancy.
Strengthening your abdominal muscles is so much more than endless sets of crunches. Loaded carries are a safer and more effective way to strengthen your core. They are a more functional way to exercise as a new or expecting mom.