Hey there, super mums! Congratulations on bringing a little bundle of joy into the world. We know that being a new mum is like embarking on a thrilling superhero adventure, complete with sleepless nights, diaper changes, and a whole lot of love. But amidst the excitement, it's crucial to prioritize your own well-being and give your body the care it deserves.
In this blog post, we're diving into the world of postpartum recovery and introducing you to the "perfect rehab for new mums" routine to help you bounce back and unleash your inner Wonder Woman. So, let's strap on our capes and get started!
What Causes the Issue:
After giving birth, your body goes through a whirlwind of changes. From hormonal shifts to abdominal muscle separation and weakened pelvic floor muscles, your body needs time to heal and regain its strength. It's common for new mums to experience postpartum issues such as back pain, pelvic discomfort, and reduced core stability. But fear not, because we've got your back (literally)!
Exercises to do at home
Supermum Squats:
Stand with your feet shoulder-width apart and place your hands on your hips. Keep your chest lifted and your gaze forward. Lower your body as if sitting back into an imaginary chair. Rise back up to the starting position and repeat for 10 reps. Supermum squats help strengthen your lower body and core while improving overall stability. (Tip you don't need the baby on your shoulders ;) )
Baby-Loving Bird Dogs: Get down on all fours, with your hands directly below your shoulders and your knees aligned with your hips. Extend your right arm forward while simultaneously extending your left leg backward. Keep your core engaged and your back straight. Hold for a few seconds, then return to the starting position. Repeat on the opposite side. These help improve your core strength, balance, and coordination.
Diaper Bag Deadlifts: Find a sturdy, weighted object like a (clean) nappy bag or a jug filled with water. Stand with your feet hip-width apart, holding the object in front of you. Hinge at your hips, keeping your back straight, and lower the object towards the ground. Engage your glutes and hamstrings as you rise back up to a standing position. Diaper bag deadlifts strengthen your posterior chain and promote proper lifting mechanics.
Self-Care Tips at Home:
Embrace the Power of Rest: Sleep when your little one sleeps. Rest and recovery are vital during the postpartum period, so prioritize getting enough sleep to rejuvenate your body and mind.
Nourish Your Body: Focus on a nutrient-rich diet to support healing and energy levels. Incorporate plenty of fruits, vegetables, lean proteins, and healthy fats into your meals.
Delegate and Seek Support: Don't be afraid to ask for help. Whether it's your partner, family, or friends, accepting assistance allows you to take care of yourself and your little one more effectively.
How Osteopathy Can Help:
Osteopathy is a holistic approach to healthcare that focuses on optimizing your body's structure and function. Our experienced osteopaths understand the unique challenges faced by newly postpartum mums and can provide personalized treatments to address your specific needs. From relieving back pain and improving posture to enhancing pelvic floor strength, osteopathy can support your postpartum recovery journey.
Remember, mama, you're doing an incredible job. Take a moment each day to celebrate your strength and resilience. With a little self-care and the guidance of our skilled practitioners, you'll be well on your way to feeling like the superhero you truly are.
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Stay strong, super mums! We're here to support you every step of the way on your postpartum rehab journey.
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