Mothers in their postpartum phase seeking a gentle and safe recovery plan, with a specific focus on healing the pelvic floor and addressing diastasis recti.
Estimated Daily Calories
2400 kcal
Protein Target
"Always prioritize gentle activation and proper form over intensity or speed. Listen intently to your body, stopping if you feel any pain, pressure, or coning/doming in your abdomen. Consulting a women's health physiotherapist is highly recommended before starting any postpartum exercise program."
It's crucial to get clearance from your doctor or midwife, typically after your 6-week postpartum check-up. Listen to your body and start gently, focusing on foundational breathwork and gentle core engagement.
Diastasis recti is the separation of your abdominal muscles (the 'six-pack' muscles) that often occurs during pregnancy. You can self-check by lying on your back, knees bent, feet flat. Place your fingers above your belly button, lift your head slightly, and feel for a gap or 'give' between your abdominal walls. Consult a professional for an accurate diagnosis.
Yes, gentle and correctly performed Kegels are vital for pelvic floor recovery and strength. Focus on a gentle lift and squeeze 'up and in' without bearing down or clenching your glutes. Ensure you can also fully release the muscles. Seek guidance from a women's health physiotherapist for proper technique.
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