Level 1
Your physiotherapist has chosen this level of exercise for you based on your individual assessment.
The types of things that may affect this chosen level of exercise include -
- Previous fitness levels
- Current fitness levels.
- Type of delivery.
- Time since birth.
- Pelvic Floor condition.
- Abdominal muscle condition.
- Your individual Goals
Below is a library of exercises that are best suited for your stage of recovery and will help you progress towards your goals.
Movement and getting stronger can really help to reduce the aches and pains that a lot of women experience when looking after their baby.
Exercise Library
When performing each exercise you should:
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Be able to breathe easily throughout. If you have to hold your breath the exercise is too difficult.
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Be aware of your lower back, dont arch your lower back too much during each exercise.
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Avoid anything that makes your belly or your perineum (around your vagina) feel like its bulging outwards.
Stop the exercises and speak to your physiotherapist if you experience:
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Any unsusal increase in pain or discomfort when performing exercise.
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Any change in sensation of your pelvic floor such as heaviness or a feeling of bulge in your vagina.
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Feeling unwell or unusally tired after exercise.
*Your physiotherapist will provide you with information if you need to avoid or adapt any of the exercises below.
Before you start
Clear the area, check your equipment, if you are using theratubing ensure that it is fastened to something solid or purchase a door anchor from our reception.
Each exercise will target more than one part of your body.
You do not have to perform all these exercises at one time. Pick a few - use any time you have.
Feeding Relief and Stretching Exercises
Use a chair if you don't have a ball or if you feel a little off balance.
These exercises can be performed each day if needed.
The stretch should feel comfortable.
Aim to hold each stretch for 5 seconds.
Aim for x10-15 repetitions on each side
Strength and Core Exercises
Doing strengthening exercises x3 times per week will make you stronger.
Let the feeling of fatigue be your guide.
Increase the number of repetitions or time holding a squat.
Discard an exercise when 30 repetitions is no longer challenging.
Remember Motion is Lotion so keep repeating exercises that make you feel free, loose and more balanced.
Cardio Exercise
Walking, Bike Riding and Swimming are great cardio options for this stage of your recovery.
Start slow - aiming for 10-20min initially.
Progress by 5min each time if you are feeling comfortable.
Be sure to gain clearance from your obstetrician or GP before you start swimming if you have had caesaren or vaginal stitches following birth.