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Movement for Upper Back Pain Relief from a Physical Therapist
You need both mobility AND strength! 👏 Many of my patients come to see me for back pain specifically between the shoulder blades after they deliver their baby. This typically comes from the increased demand placed on these muscles while caring for your baby. While mobility work and stretching can feel good in the moment — strengthening will provide you with long term relief 💪 Aim for 2-3 rounds of this circuit completing each exercise for 60 seconds per side. ✨ In my Movement Through Early Postpartum program exercises like these are already integrated within the weekly workouts so you don’t have to think about it.
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Movement for Week 5 Postpartum | Cesarean Specific Physical Therapy
The theme is scar mobility and deep core stability 👇 Even though your scar may be closed and almost healed from a visual standpoint — your scar continues to remodel for at least 2 years! I recommend continuing with hands on scar massage above, below and on your scar once it has healed for 5 minutes 3-4x per week. The goal with these movements is to incorporate hip extension and abdominal lengthening which will both indirectly help to mobilize your scar even without touching it!
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Movement for Week 4 Postpartum | Workout Video | Women's Health & Fitness
Full circuit ⬇️ 1. Quadruped diaphragmatic breath with core contraction — 2x6 2. Thread the needle —2x8 each 3. Legs only bird dog — 2x10 each 4. Modified side plank — 2x10-15 seconds each 5. Seated row — 2x12 6. Wall hinge — 2x10 Remember, everyone’s journey looks different. Some may progress faster while others may progress a little slower. It is all about performing movement slowly with control and correct muscle use during this time.
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Movement for Week 6 Postpartum | Physical Therapy for Moms
You don’t have to wait 6 weeks before engaging in healing, gentle movement 🤍 That’s why I created my Movement Through Early Postpartum rehab program that you can begin as early as day 1 postpartum with both vaginal and cesarean tracks! Did you wait 6 weeks before starting any healing movement?
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More Movement for Week One Postpartum from a Pelvic Floor Physical Therapist
Movement can be healing 🖤 As a pelvic floor physical therapist, I regularly prescribe movements like these week 1 postpartum to help with reconnecting to your breath, core and pelvic floor. No bounce back culture here ❌ You don’t have to wait 6 weeks to start moving which is why you can begin my Movement Through Early Postpartum 12 level rehab program week 1 postpartum because movement is medicine ✨ www.drmaehughes.com
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Movement for Week 6 Postpartum from a Pelvic Floor Physical Therapist
Your pelvic floor is designed to work with your diaphragm, low back, glutes, and a few others, which is why performing 1000 kegels a day can still leave you with leakage, diastasis or prolapse. Plus, many women actually have a lot of pelvic floor tension, so too many kegels can actually make your symptoms worse because you are just continuing to create tension rather than allowing the pelvic floor musculature to both ascend and descend. Join my Movement Through Early Postpartum 12 level rehab program to help you recover, reconnect and rebuild your full body postpartum 🖤 www.drmaehughes.com
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Movement for Week 3 Postpartum from a Pelvic Floor Physical Therapist
Get my free pelvic floor and core recovery guide with information that applies to both vaginal and cesarean deliveries at www.drmaehughes.com Try each of these movements for 10-15 reps and see how you feel! Remember, everyone’s healing is different so give yourself some grace if you need more time before performing these ❤️
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I feel my best when I squeeze in a 5-10 minute gentle, movement flow daily during this early postpartum season. Perform each movement for 10-15 reps and feel the aches and pains start to melt away 🤞 And remember. This is not about “bouncing back”…it’s about properly rehabbing your body from a major physical event to reduce leakage, low back pain, hip pain, etc. You can find all of these movements and more in my 12 week Movement Through Early Postpartum rehab program to help you reconnect with and rebuild your pelvic floor, core and full body 🖤 www.drmaehughes.com
