{"id":970,"date":"2018-06-12T20:47:04","date_gmt":"2018-06-12T19:47:04","guid":{"rendered":"http:\/\/esicygh.cluster028.hosting.ovh.net\/?p=970"},"modified":"2018-06-12T20:48:54","modified_gmt":"2018-06-12T19:48:54","slug":"postnatal-core-pelvic-floor-rehabilitation-why-specialist-postnatal-knowledge-exercise-prescription-matters-look-at-the-results","status":"publish","type":"post","link":"https:\/\/www.coreprogress.co.uk\/?p=970","title":{"rendered":"Postnatal Core &#038; Pelvic Floor Rehabilitation \u2013 Why Specialist Postnatal Knowledge &#038; Exercise Prescription Matters. Look at the Results&#8230;"},"content":{"rendered":"<p>What a difference 4 month\u2019s make when the most effective and appropriate exercises are prescribed for a lady 7 month\u2019s postnatal. These photos were taken 4 months apart. The results speak for themselves.<\/p>\n<p>It\u2019s not easy finding time for yourself with a baby, one is often sleep deprived, energy deficient and without the drive to exercise. My client \u2018Y\u2019 provides the proof that just 15 minutes of prescribed postnatal exercise every day can positively change and sculpt your body post birth.<\/p>\n<p>We certainly aren\u2019t talking about high impact exercises but slow and controlled, rhythmic movements using resistance\/mini bands, soft Pilates balls and hoops. To begin my attention is focused upon strengthening the abdominal muscles from the inside out. Building a strong foundation upon which functional exercises can be layered without setbacks further down the line. Progressions are slow but that\u2019s the point. Get this wrong in the early stages of postnatal recovery and your setting yourself up for future pelvic floor\/core\/lower back issues which can\u2019t be ignored or brushed under the carpet as symptoms will worsen over time.<\/p>\n<p><strong>So, what have I done to help?<\/strong><\/p>\n<p>By combining the synergistic relationships between pelvic position, the breath and imagery I teach clients to correctly engage their pelvic floor both consciously and unconsciously and strengthen their deepest abdominal muscles. It is no longer or simply about \u2018vaginal squeezing\u2019 or \u2018sucking in your tummy\u2019!<\/p>\n<p>Once core tension has improved integrated \u2018functional\u2019 exercises can be introduced known as the \u2018Motherhood Movement Patterns\u2019. These include the;<\/p>\n<ol>\n<li>Squat<\/li>\n<li>Lunge<\/li>\n<li>Push<\/li>\n<li>Pull<\/li>\n<li>Bend to extend<\/li>\n<li>Rotate<\/li>\n<li>Balance<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<p>The term \u2018functional\u2019 exercise has recently become a buzz word in the fitness industry. For the postnatal client this means exercise prescription that helps one to perform \u2018Activities of Daily Life\u2019 (ADL) as she recovers from birth.<\/p>\n<p>When one consciously combines and integrates the components of the \u2018core\u2019 including respiration we move to the land of integrated functional movement and <strong><em>HEY PRESTO<\/em><\/strong> you drop the pounds, get fitter, stronger and leaner just like client Y!<\/p>\n<p>Key mummy ADL\u2019s include walking and pushing the pram of which the functional exercise choice equivalent would be single leg work, lunge and horizontal pushing. Secondly, wiping small children\u2019s noses = bend-to-extend, and finally picking up toys from the floor whilst hoovering = squat, bend-to-extend, push and pull. The stronger you become the easier it is to carry out these ADL\u2019s whilst consciously being mindful of core activation and engagement on the exhale so not to weaken or create excessive intra-abdominal pressure leading to what\u2019s referred to as the \u2018mummy tummy\u2019 or \u2018postnatal pooch\u2019.<\/p>\n<p>Ladies if you want to start exercising post birth but have concerns about pelvic floor dysfunction, a weak core, diastasis recti (abdominal muscle separation) or even prolapse please, please, please avoid traditional exercises and high intensity fitness classes but come and see me for a private consultation.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft size-medium wp-image-971\" src=\"http:\/\/esicygh.cluster028.hosting.ovh.net\/wp-content\/uploads\/2018\/06\/KM-Feb-May-2018-Before-After-300x300.jpg\" alt=\"\" width=\"300\" height=\"300\" srcset=\"https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2018\/06\/KM-Feb-May-2018-Before-After-300x300.jpg 300w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2018\/06\/KM-Feb-May-2018-Before-After-150x150.jpg 150w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2018\/06\/KM-Feb-May-2018-Before-After-768x768.jpg 768w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2018\/06\/KM-Feb-May-2018-Before-After-1024x1024.jpg 1024w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2018\/06\/KM-Feb-May-2018-Before-After.jpg 2048w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>What a difference 4 month\u2019s make when the most effective and appropriate exercises are prescribed for a lady 7 month\u2019s postnatal. These photos were taken 4 months apart. The results speak for themselves. It\u2019s not easy finding time for yourself with a baby, one is often sleep deprived, energy deficient and without the drive to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[1],"tags":[],"class_list":["post-970","post","type-post","status-publish","format-standard","hentry","category-uncategorised"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p99bnz-fE","_links":{"self":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/970","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=970"}],"version-history":[{"count":3,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/970\/revisions"}],"predecessor-version":[{"id":991,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/posts\/970\/revisions\/991"}],"wp:attachment":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=970"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=970"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=970"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}