*NFL_Wife*

Re: *NFL_Wife*

• NFL_Wife

  December 2009

  Walking is great, keep it up! Also, try to start doing some kegels (they are even more important post baby!). I know you said your pelvic floor is a bit sore, so take it easy with them, but this will help increase blood flow to the area and also start to strengthen again.

  After you can comfortably do a few kegels (give it a week or so at least!) you can add in an abdominal contraction- so as you lift your pelvic floor, also pull your belly button in tight and close. Think of trying to get your belly button to touch your spine, while doing a kegel as well. Activating the pelvic floor first helps you to get a deeper activation of the transverse abs (the super deep ab muscles)

  Supermans are another good one for you core- start on hands and knees, and lift one foot off the floor (extending the leg back), then lower and switch. Once this feels comfy, you can lift the opposite arm as well. Keep switching sides, this is great for your core.

  Also, you want to keep your upper body strong, especially the upper back, since you will now be lifting a lot more weight on a daily basis (carseats, diaper bags, DS... it all gets heavy!)  You can do lots at home with nothing- push ups, tricep dips, grab some soup cans and do some bicep curls. Also, a few times a day think about activating your upper back by squeezing the shoulder blades together and holding for a few seconds. This area gets super sore on lots of new moms, since we are constantly leaning forward and rounding the back to feed and snuggle with baby!

  Most important thing is to take things slow. Be sure you are getting plenty of rest, lots of water, healthy food, etc. Go easy on yourself, you may not be as strong as you were pre-baby but it will build up again quickly.

  I hope this helps, if you have any questions please let me know!
  
  Nikki

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