Bits & Bobs Vlog
Core rehab videos
How to find your Core Muscles
Just a short video on how to engage the deep core or Transverse Abdominal muscles! . It’s important to get the hang of engaging the lower tummy to start with rather than bracing everything. This can be done in standing or lying down and I find that when you are starting out, place your hands just inside your pelvic bones at the front to feel for the contraction. . Keep your breathing going as you hold, this will come in handy for when you are adding in movement! . Aim for 10-12 second holds, short rest then repeat 10 times for 3 sets. If you are early post natal following a C-section delivery then perform the exercise in line with comfort. . This exercise forms the foundation of most core exercises and also helps to support your spine and bump during pregnancy so a key exercise for the mums to be out there too!
Core Exercises - Level 1
These exercises are aimed at early post natal or post surgery. They build on my 1st video of how to engage your TrAb correctly. . 1. TrAb engagement with pelvic tilts to ensure correct positioning. This is a nice warm up exercise in itself! . 2. Heel lifts - a simple way to start to challenge your core with movement, looking out for any pelvis movement as you go through. . 3. Leg slides - these are great because you can adapt them depending on your function. The trick is to take your time! You can start with slowly straightening the leg but not fully straight, progressing to a straight leg or straightening with the leg off the floor. . 4. Dead bugs - a nice progression from leg slides with added arm movement. Again you can make this easier by not fully extending the arms and legs of just one not the other! To make it more challenging add a small weight in the hand and build this up. . 5. Bridging - a good exercise to also recruit the pelvic floor and mobilise the spine. Try not to over extend at the top! You can add a resistance band around your thighs for extra glut recruitment. . All of these exercises can be performed 10-12 times for 3 sets. Keep an eye on your position and form! It can be helpful to see your tummy if you have a diastasis so that you can monitor for any bulging/doming etc. Don’t forget to engage the pelvic floor gently with each movement 😊. . These exercises are safe to perform from 2 weeks post birth with vaginal deliveries if you are recovering well starting with 1 and 2. For c-section births exercise 1 can be started in the early stage as long as it’s comfortable then exercise 2 from 4 weeks. Exercises 3 onwards from 6 weeks as a guide with the shorter range of movement but everyone recovers at different speeds so be guided by your own body and guidance from your physio. If anything doesn’t feel right during an exercise or you develop pain then stop. The exercise will just need modifying!