You have had your 6 week GP check.

If at this point you have not become reacquainted with your pelvic floor please refer back to the week 1-6 section.

The Realign Phase

Working on introducing functional movement while controlling deep tummy muscle activation as you continue to recover. Here are a couple of exercises you could get started with. REMINDER all these exercises should be painfree - you are still healing!

Glute Bridge

A great exercise to get those glutes and hamstrings working. Lying on your back, take breath in to relax and then on the out breath tilt your pelvis back and gently peel your spine up off the floor so that you hips are level. Hold it there for another breath in and then on the breath out slowly lower yourself back down to the floor.

Repeat 8-10 times.

Supermama

In a 4 point kneel position find a neutral spine where your back is nice and flat.

On the breath out extend the opposite arm and leg whilst keeping the back flat. Return to the starting position.

Repeat 8-10 times on each side.

There are so many more exercises we can add at this stage as your strength improves and you continue to recover but it is best to be fully assessed so you know exactly which exercises are suitable for you and most importantly check that you are doing them correctly.

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.