post-birth ramp-up

Sep 13

Mother and baby in quiet, relaxed moment Exciting news! There’s been a tiny baby-boom in my little world. Eleven family members, friends and clients have all given birth in the last 2 months with more expected to arrive very soon! Although anyone can download my “roadmap to recovery” by signing up for the Skoogfit newsletter, I’ve decided to share it on my blog as an easy-access for all! Don’t forget that this is simply a generic guide and should be heeded with caution: always listen to your body. If you feel pain, strain or discomfort, STOP and heed the advice of a medical professional before proceeding!

WEEK-BY-WEEK POSTNATAL EXERCISES FOR
UNCOMPLICATED NORMAL VAGINAL DELIVERY
WEEK 1
PERFORM DAILY
  • 50 kegels
  • 10 cat-cows on hands & knees
  • 3, 10-second core engagements (make a “stomach muscle” by drawing navel to spine)
  • 2, 30-second Doorway chest & shoulder stretch
  • 2, 30-second Standing calf stretch
  • 2, 30-second Triangle wall pose (lat stretch)
WEEK 2
Continue exercises from Week 1.
  • Add a daily easy-paced 15 minute walk
WEEK 3
Continue exercises from Week 1. Increase daily easy walk to 20 minutes. Then, adding the following daily exercises to your routine
  • 20 Hip bridges
  • 1, 30-second kneeling hip flexor stretch each leg
WEEK 4
Continue exercises from Weeks 1, 2 and 3. Increase that walk to 30 minutes, still an easy pace.
Add the following daily exercises
  • 3, 10-second elbow planks
  • 10 quad peds
  • Increase daily walks to 30 minutes with baby in sling or stroller
**Ask doctor for exercise clearance**
WEEK 5
  • Continue all exercises from weeks 1-4 with the following changes:
  • Increase plank time from 10 seconds to 20 seconds, performing only 2 instead of 3.
  • Continue daily 30-minute walks, increasing intensity to moderate
  • Got clearance to exercise? Hit the gym and begin a light strength endurance & stability routine focusing on upper back and hips!
WEEK 6
  • Continue with all exercises from weeks 1-4 with the following changes:
  • Increase plank time to 45 seconds, performing it twice daily.
  • Continue daily 30-minute walks at moderate intensity
  • Continue stability endurance exercises in gym.

Leave a Reply

Your email address will not be published. Required fields are marked *

*  
  

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>