YOGA / PILATES FUSION (CORE FUSION)
- POST PREGNANCY FOR MUMS
Once your baby has had all you attention, and
is fully relaxed, its time for mum to work on getting back those
overstretched muscles
of
the
pelvic
floor
and
deep abdominal
muscles with some core fusion work.
Kegels
Contract the muscles around the vagina (imagine
stopping a stream of urine)
and hold
for 10 seconds; then slowly release.
Aim for 5 sets of 10 reps at a time; do 3-4 times a day. This
exercise strengthens pelvic-floor muscles and helps prevent incontinence. Tilts
and Bridges
Lying in bed or on the floor, knees bent,
feet flat, inhale and
expand
the
abdomen, then
contract abs as
tightly as possible, pulling navel toward your spine. At the
same time tilt your pelvis upward, bringing hips toward lower
ribs. Aim for at least 15 reps per day, progressing to 20-25
per day. To progress: Lift hips all the way off the floor
to a ramp position until you feel a stretch in the front of your
hips and thighs;
hold this position for 20 seconds, then lower and repeat 4-6
times.
Be sure to keep breath constant. Strengthens abdominals.
Cat Stretch
Get down
on your hands and knees with knees under hips and arms under
shoulders. Keep your back
straight; exhale
and round spine up toward ceiling, tucking tailbone underneath
you and relaxing your head and neck to stretch your back.
Inhale, returning to just past neutral, arching spine slightly,
lift
the head, looking up. Gently move through this range of motion,
inhaling
and exhaling with each movement. Repeat 4-6 times. Stretches
and strengthens back muscles.
Hamstring
Stretch
Lying on your back, bend one knee (keeping
foot flat on the floor),
then
bring the other
knee into your
chest and place both hands behind your thigh. Keeping thigh
in place,
straighten leg until you feel a stretch behind your thigh.
Hold for 15 seconds; slowly release, lowering leg. Repeat
2 times
before switching legs. Stretches hamstrings
Go
back to Post Pregnancy main page
|
