Rebuild Phase

If you haven't completed the previous two stages, go back, take a look and then come back here in a few weeks time. This stage is all about advancing to work on stability and strengthening exercises. These exercises are here as a suggestion only. It is always best to have an assessment so you know if you are ready to progress.

Back lunge

In standing with feet hip-width apart lunge back with one leg into a lunge position then return to standing. Once completed on one side change legs. Keep your front knee in line with the foot.

Remember: breath in on the way down and out on the way up, this will help with your pelvic floor contraction. If you need more stability place hands on hips as you carry out movement.

Modified side-plank

On your side with your knees slightly bent and in line with your spine, put the weight onto the elbow. Lift your hips up off the ground hold this position. Don't hold your breath, take some nice relaxed breaths when holding the position.

Hold for 20 seconds, repeat 3 -5 times.

Restored

This is a really fun stage as you have built up lots of confidence in your body! Its now time to start testing yourself and lets see what we can achieve! Here we progress to dumbbells and strengthening exercises and preparing you for the return to high intensity and impact. There are heaps of exercises for this stage which many of you will be familiar with. These exercises include single leg glute bridges, squats and lunges with dumbbells, modified press-ups, full press-ups, planks, squat jumps (if you have confidence and ability to jump - if not that's something we can work on), deadlifts, the list is endless!

When can I return to running?

This is such a commonly asked question. It's not a simple one to answer as everyone is so different. There are some tests we can do to check if you are ready but these are best to be done alongside a postnatal specialist physiotherapist. If you'd like to book in with me for this take a look at the booking page or you can give me a call and we can have a chat.

Disclaimer: This is not individual advice and if you are experiencing any pain or discomfort or have any concerns about your postnatal recovery please seek advice from you GP, midwife or book a full assessment with me.