P O S T P A R T U M  essentials

What you'll need

Phases one and two don't require any props or equipment beyond a mat. For phase three, you'll need a small 4-8 inch stability ball. You can find them here from theraband, here from amazon, and if you'd like one that also does myofascial massage I recommend this Yamuna ball. Coordinating playlists available via Spotify (hellobodypilates).

Guidelines

Begin the breath exercises as soon as you feel up to it, there's no required wait time. Phase One can be started  as early as two weeks postpartum after a low-risk, vaginal delivery with no sutures or complications.  The best way to gauge if you are ready to start is if you are up and about, moving normally, without discomfort or bleeding. Regardless of how great you feel, please consult your doctor before starting. In the case of cesarean, sutures, blood loss or other complications, please wait until you are completely cleared by your doctor to exercise. Phase Two can be started at 6-8 weeks postpartum, after clearance from your doctor to exercise and after completing two weeks of Phase One. It is recommended to spend at least two weeks on each phase, waiting to progress to the next until you've gained proficiency in the previous phase. It is also recommended to master the breath pattern, core connection, & wait until at least 12 weeks postpartum before progressing to more strenuous exercise.

 

PHASE 1 | HOW & WHY

PHASE 1 | MOVE

 

PHASE 2 | HOW & WHY

 

PHASE 3 | HOW & WHY

 

PHASE 2 | MOVE

 

PHASE 3 | MOVE

 

Note:

Every exercise is not suitable for every body. Please use good judgement and move with mindfulness. Participation in this program is at your own risk.This program is not meant to treat disease, diagnose disease, or take the place of medical advice. Do not participate in this or any exercise programs if you are not cleared to do so by your healthcare provider. Please consult your healthcare provider to ensure this program is suitable for you. If you experience any pain, new or worsening symptoms, stop and consult your healthcare provider.

 

 

EXTRAS

POSTPARTUM BASICS

 

WHERE TO START | THE BREATH

 

WHERE TO START | SQUATS

 

HEALTHY FOUNDATIONS | THE FEET

WHERE TO START | AB PROGRESSION

 

WHERE TO START | HIP FLEXOR STRETCH

 

USING THE FOAM ROLLER & THERAPEUTIC BALLS