While I can't be the one to diagnose you with prolapse (like for real, PLEASE make sure you seek out a pelvic floor PT before diagnosing yourself with prolapse!) I CAN help you with making symptoms better!
What CAN help with symptoms:
1. Building strength!
Our daily life as a mom demands hinging, squatting, pressing overhead, carrying, rotating, rowing, and more. With a lack of strength, these daily activities become harder. And if they're harder, they can place additional pressure on the pelvic floor + prolapse. We want to be strong enough to be able to handle the demand!
2. We want to approach training with intention.
Unfortunately, there is no list of safe or unsafe exercises for prolapse. And even more unfortunately, it's different for every single mama. So what works for you, may not work for others. So it's SUPER important to pay attention to how YOUR body responds and YOUR body awareness. Which exercises irritate it? Which ones don't?
3. We want to try and load more than our daily life demands.
Meaning: if you're picking up a 25 pound toddler all day, let's strive for working with at least a 25 pound weight!
4. Manage pressure:
We can do this by focusing on and adjusting breathing. Make sure you're not bearing down, but rather controlling your breaths and not holding your breath. What can help is exhaling through exertion (watch video for example.)
5. Shorten range of motion:
Instead of a full squat, add a box underneath to make it a box squat, shortening the eccentric phase. Another example would be doing a floor press instead of a bench press.
6. Strengthen hips, adductors, and glutes:
If you aren't planning on doing it already, this is me STRONGLY suggesting you do my Booty After Baby Postpartum Workout Program for this reason.
Follow my Booty After Baby program in my Fittest Core APP, sign up here: fittestcore.co...
7. Prioritize single leg movements and adduction movements with the ball.
8. Begin with supported exercises: hold onto something, use a box, etc.
Please remember, mama:
YOU ARE NOT BROKEN! Organ prolapse is common!
Follow a workout program or challenge in my Fittest Core APP, sign up here: www.fittestcor...!
Please remember that we are all at different fitness levels and that you can make this your own workout -- take longer breaks and use less weight when necessary. Always use weights and exercise equipment safely and appropriately.
My Equipment List (with links):
Set of dumbbells of "average" weights (for reference, I typically use 10 pounds)
Long band: www.amazon.com...
Short band: www.amazon.com...
Incline (can also use household item like cooler, ottoman, footrest, etc): www.amazon.com...
Pilates ball (or small pillow): www.amazon.com....
Birth ball: www.amazon.com....
Subscribe:
/ @fittestcore
Instagram: / fittestcore
TikTok: www.tiktok.com....
We understand the challenges of navigating postpartum fitness, which is why this routine emphasizes proper form, breath control, and modifications for various fitness levels. Whether you're a new mom easing back into exercise or someone looking to specifically target postpartum recovery, this workout provides a supportive and encouraging environment to help you on your journey to a stronger, more resilient body.
Don't forget to like, subscribe, and share with fellow moms who are on their postpartum fitness journey. Let's support each other every step of the way!
Thanks for watching! #homeworkouts #postpartumfitnessjourney #pregnancy #pregnancyworkouts #postpartumfitness #pregnancyfitness
8 сен 2024
