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

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 complications big or small, please wait until you are completely cleared by your healthcare provider to exercise before beginning. 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.

Where To Start | The Breath: You may begin as early as you feel up to it, there’s no required wait time.

Phase One: You may begin as early as 2-4 weeks postpartum after a low-risk, vaginal delivery with no sutures or complications.

Phase Two: You may begin as early as 4-8 weeks postpartum, after clearance from your healthcare provider to exercise and after completing two weeks of Phase One.

Phase Three: You may begin as early as 8-10 weeks postpartum, after clearance from your healthcare provider and after completing two weeks of Phases One and Two. Being the most challenging phase, it is recommended to spend a little more time gaining proficiency in this phase. Core Essentials is a great next step.

Note

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

 

 

PHASE 1 | HOW & WHY

PHASE 1 | MOVE

 

PHASE 2 | HOW & WHY

 

PHASE 3 | HOW & WHY

 

PHASE 2 | MOVE

 

PHASE 3 | MOVE

 

 

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