Simple Home Exercises for Prenatal and Postpartum Women

As a new mother, finding the time to exercise can be overwhelming. With so much to do, it may seem impossible to add another task to your list. As a result, you may endure upper back pain or tight shoulders and rib cage. Fortunately, you don't have to live this way! Incorporating a few simple movements into your daily routine can have a significant impact on your physical and mental health.

 In this article, there are several exercises that can be done in just a few minutes in the doorway of your home. These exercises are specifically designed for prenatal and postpartum women. They target areas such as the neck, shoulders, ribcage, and chest, which may be tight due to breastfeeding, holding your baby, or even just scrolling through social media. By stretching and lengthening these areas, these exercises can help alleviate upper body pain and make everyday movements easier. Additionally, they can help strengthen your lats and glutes.

Make sure for all of the movements that your feet stay on the floor. It is ok to slightly go to the balls of your feet if needed. Also, remember to hug the baby or belly during your movements.

1. Gentle Hanging

1. Place your feet flat on the floor.
2. Reach up and try to touch the lip of the doorframe. It is ok if you can’t, just reach as high as possible.
3. Do a little rib wiggle. If you can reach the lip, grab on and while still keeping your feet on the floor, allow yourself to gently hang.
4. If you cannot reach the lip of the doorframe, you can use a sturdy stool.
5. Make sure to safely get on and off. You want to be at about 50% capacity for hanging.
6. While you are hanging, it is ok if your shoulders go up. If hanging is uncomfortable, skip ahead to single arm.

2. Single Arm

1. For single arm, you reach up with one arm and the other can either be behind your back or holding the doorway.
2. You want to lean a bit into the side of the arm that is reaching and look down at the opposite foot.
3. Breathe into the ribcage.
4. Do each side about 4 times.

3. Single Arm with Lunge

1. Get into a lunge position and reach up with the same arm as the leg that is back.
2. Gently lean into that side.
3. Do each side about 4 times.

Circles

1. Reach up with both arms and grab onto the lip of the door frame.
2. Do small circles with your body, only about hip distance.
3. Do both directions.

Check in- can you reach a bit higher than you did before?

4. Lateral Stretch for Torso

1. One foot in front of the other.
2. With the same arm of the leg in front, put the palm against the wall as high as you can.
3. Gently press the wall and press the hip outwards in opposition for stretch.
4. Keep the legs the same and switch hands.
5. Do some movements here.
6. Then switch feet and do it over again for the other side.
   

5. Back Core Conditioning

1. Hold on to the door frame.
2. Feet are parallel and a little wider than hip distance.
3. Lean back like you are trying to sit in a chair.
4. Be in a position where if you let go of the frame, you would fall.
5. Press into the heels.
6. Do some slight pulses and you can also play around with adduction and abduction here.
7. Do not tuck your pelvis.
8. Think armpits to the hips.

6. Spiral Stretch

1. Facing the corner of the door.
2. One foot forward.
3. The same arm of the leg that is back reaches up to grab onto the door frame.
4. Reach up and look down at the opposite foot.

 These are all perfect to do if you are pregnant or postpartum. By adding these simple movements into your daily routine, you will truly make an impact on your overall health and wellbeing.

Bio:

Coco Ocariz NCPT is a classically trained Pilates instructor, Perinatal Pilates Specialist, and trained doula. She applies her extensive experience as a Pilates instructor and her knowledge from her doula training to provide clients with non-judgemental support in order to empower them throughout their pregnancy and the postpartum period. Her unique background provides clients with a safe, effective exercise program as well as knowledge to support them during this special time.

Coco found Pilates after physical therapy for her lower back issues-- it was the only thing she found to successfully manage her pain. Because Pilates had such an incredible impact on her life, she wanted to share her passion and knowledge with others. Coco is classically trained in Pilates through Lolita's Legacy and is a 3rd Generation Classical Pilates Teacher. Though she initially was working in rehabilitative Pilates, Coco soon found herself drawn to her perinatal clients, making them her main focus. She is now known as the Pilates Doula and continues to serve as many women as possible through their perinatal period and beyond.

Website: pilatesdoula.com
Instagram: @pilatesdoula
Email: [email protected]