Each week we accomplish the movement called supine hip extension. It calls for your hamstrings, glutes and lower back muscles to be on duty. Plus when done correctly, it fires up your pelvic floor muscles as well.
Mummies who went through pregnancy, our abdominal & pelvic floor muscles (PFM) experienced a great deal of stretch. Amazingly the PFM are the ones that holds the whole waterbag throughout. Yes, tell me about incontinence. We can't hold that urine very well when we have that big tummy plus sneezes all because of the stretched and weakened PFM.
Remember your kegels? Yes those help activates the PFM. That is why, it has to be reminded to do them all the time right from the start of pregnancy.
So this magic movement, the supine hip extension is a must do. After giving birth when you feel comfortable moving, say ~2-3 weeks after childbirth. The time period varies with every individual.
Movement #1: start off with feet on the ground before progressing to an inclined step. Feet placed should be at hip width apart. Exhale as you lift the hips off the ground. Now keep your focus on squeezing those buns as you lift the hips. Hold it up for 3-5s then lower hips to ground before repeating. Perform the movement in the best possibly controlled manner. 5-8 repetitions as a start and gradually increase the repetitions as you get stronger. Give it a go!!
Mummies who went through pregnancy, our abdominal & pelvic floor muscles (PFM) experienced a great deal of stretch. Amazingly the PFM are the ones that holds the whole waterbag throughout. Yes, tell me about incontinence. We can't hold that urine very well when we have that big tummy plus sneezes all because of the stretched and weakened PFM.
Remember your kegels? Yes those help activates the PFM. That is why, it has to be reminded to do them all the time right from the start of pregnancy.
So this magic movement, the supine hip extension is a must do. After giving birth when you feel comfortable moving, say ~2-3 weeks after childbirth. The time period varies with every individual.
Movement #1: start off with feet on the ground before progressing to an inclined step. Feet placed should be at hip width apart. Exhale as you lift the hips off the ground. Now keep your focus on squeezing those buns as you lift the hips. Hold it up for 3-5s then lower hips to ground before repeating. Perform the movement in the best possibly controlled manner. 5-8 repetitions as a start and gradually increase the repetitions as you get stronger. Give it a go!!
Note **this movement calls for a tighter bun too**