Postpartum Exercises for a Better Recovery | Birth Doula

Safe and effective exercise is very powerful for the recovering postpartum body. After 9 months of pulling, straining, and stretching it's important to retrain your core muscles to function well. In this video we cover simple and effective core exercises, how to avoid or help mend diastis recti, and how to strengthen your pelvic floor.
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DISCLAIMER
All content and information in this video is for informational and educational purposes only, does not constitute medical, psychological or health advice of any kind and I do not warrant that the information presented herein is free of any errors or omissions. I am not providing medical, health care, nutrition therapy or coaching services to diagnose, treat, prevent or cure any kind of physical ailment, mental or medical condition.
Although I strive to provide accurate general information, the information presented here is not a substitute for any kind of professional advice, and you should not rely solely on this information. Always consult a professional in the medical and health area for your particular needs and circumstances prior to making any medical or health related decisions. For your health related questions, please seek the advice of a licensed physician or any other qualified health care provider immediately.
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I am a Lamaze certified Childbirth Educator and a DONA certified Birth Doula in the San Francisco Bay Area! For more information and resources, come find me at builttobirth.com

[@jasia8158]

Bridget - I'm a pelvic health physical therapist and I love your videos! You are very educated and also a very gifted educator. You inspire me! I wish I had known about Doulas when I had my babies. Thank you for all that you do and keep doing it, girl!

[@Azia222]

Jasia, maube you have tips to suggest on how to recover after pelvic pain / joints disorder? Symphisitis?

[@luisalfredoacostaurgelles940]

hey ,if anyone else wants to discover Vaginal looseness treatment try tight magic tactic (Have a quick look on google cant remember the place now ) ? Ive heard some awesome things about it and my mate got great results with it.

[@munazzaatif8569]

Hi jasia suggest me some stretches for siatic pain.after delivery it didn't go away

[@SairaSabir1443AH]

which ones to follow with pelvic Girdle Pain started during 22second week and still here 2 weeks after birthing.

[@SairaSabir1443AH]

@@munazzaatif8569 is it still there?

[@nocturnecho7254]

Thank you Bridget for taking me through my pregnancy to now postpartum!

[@onehundredchi]

I love how you said we have evolved in to a new self. That's totally the correct perspective!

[@fantakoi1606]

Thank you, Bridget. Your videos were my go-to while I was pregnant.

[@Carmel99333]

You are a BEAUTIFUL PERSON with a loving heart Thank you Bridget I felt your love and sincerity in the way you talk your words speak kindness- I just had baby no 6 and am so happy.

[@knowyourfortune]

love your videos and watching them all! If you add any ads I'll finish watching them and support you!

[@Lisa-me2xi]

Thank you so much... you provided much physical and emotional support that is deeply appreciated

[@YogawithDoona]

Thank you for this information!

[@blanchehanstein3450]

Thanks for all the great advice Bridget. I had a great journey with you through my 9 months of pregnancy and now afterwards. You've become a personal doula. 😉

[@ammarahayaz]

This is so IMPORTANT CAN'T emphasis enough

[@JRL03]

Thank you for this video!

[@swethakotadia9204]

Thank you so much 😊 all ur tips helped me a lot durin my pregnancy n for my normal n healthy delivery 🙏🏻🙂love from India 🇮🇳

[@russiandancer83]

Thank you, beautiful lady!

[@soltanyfatima]

Thank you soooo much im greatful❤❤

[@kaleighmarie768]

Great video!

[@syamalavanjarapu7324]

Thank you ❤

[@vanessayoung7680]

100% the best way to describe a kegel 🤯

[@fangbiangongjiang4004]

Very informative video.

[@iamwhoyousayiam6773]

Thank you :)

[@cosmochiic9013]

Started it today

[@InjectMorphineIntoMe]

My wife and I discovered you when I was 30 weeks pregnant and wish we knew of you before that BUT I’ve been watching all your videos since then and still am 6 weeks postpartum! Love love love your information!

[@bunnybeatzworld8659]

Beautiful!!

[@florinaavram7249]

You are awesome!!! ❤️

[@ruksarharoon7278]

I'm going though the worst time of my life at the moment. But I will not give up. I want to start exercising, my mum has been discouraging me saying I need to just be in bed but I think its her conditioning that's speaking. That's why I'm watching your this video, thank you so much I wish you all good in the world. Ameen.

[@giraphe45]

Hang in there love! Do you and don't listen to anyone you know your body best!

[@Psychologistmama]

Idk why desi society makes us feel “sick” after we give birth. It has given me depression seriously

[@Canadianbrunnette]

I hope your doing well. 🩷

[@lindseyhiebsch6322]

I just sent this to a gf who had a harsh birth but I sure wish I had found this when I had my c section bc they cut right thro8gh my core muscles and I couldn't even stand on my own for a month. It was rough but totally worth it when I look at my baby boy

[@elenakirova3182]

Thank you SO much Bridget! I have a question about the last 2 exercises for core strengthening (bent knee side drop and bent knee single drop toe touch): what about the breathing there? when shall we inhale - exhale - hold breath (if needed at all)?

[@AC-xu7gc]

How soon after birth should one do these please?

[@SairaSabir1443AH]

1st 2 weeks Walking in fresh Air 4-6 weeks after: Transverse Abdominus core Training ( no sit ups or crunches) Diaphragm atic breathing.... expanded breathing, expand yr Uterus,

[@rootedlivinghomestead3021]

How long should each exercise be done before moving to the next?

[@melissalombardi9695]

What are good exercises for hurting hips? TIA

[@dianerivamartinez1009]

Are these exercises good for C Sections?

[@ilyanaantonyuk2198]

Dear Bridget, thank you for your videos. It's really informative. If it's possible, please make a video on breech babies and ways to turn them

[@BridgetTeyler]

You're so welcome! Yes, I will do my best to get to a video like that as soon as possible!

[@elisalandingin5061]

jnnnbnbb

[@hasnathfemi1612]

When can we start walking after delivery?

[@stephjose9401]

I started walking 1.5 to 2 miles, 5 days a week at 2 weeks PP. Now I am at 2 to 3 miles, 5 days a week at 4 weeks PP. Will start loght weights again at 6 weeks PP.

[@ashleyswallow5939]

So you suggest doing these right after giving birth. Like within days? Walking the core breathing and other core exercises? So just walking till 4-6 weeks then do the breathing and core workouts??

[@marilusandoval5739]

What do you mean it 9only going to make it worse if I dont know how to correctly do it ? How would I know if I'm doing it correctly I dont wish to make it worse please help. I would like to try this bc I have a mommy pooch no too much I would like to flatten my stomach

[@ryanjane4424]

Any comments/ advice about belly binding?

[@moonjelin6777]

My OB recommends me to wear belly binding for 3 mos. while i can't do any exercises yet. But i wasn't able to follow it since it's too hot and cause me rashes.

[@moumsyed]

Hello Bridget, is wearing a belly belt a good idea and what are your thoughts on them. Thanks ♥️

[@pirella15]

Wear them! It's additional support in your road to recovery.

[@BeyondBirthingPelvicFloorPT]

Hi! I’m a pelvic health physiotherapist working with mammas and I don’t typically recommend belts unless you had a c section (then they can be good to protect the incision for the first month) or if you have a severe abdominal separation or diastasis recti (more than 4 fingers width gap). Otherwise the belt will just make your muscles “lazy” over time and may set you back in your recovery. I would recommend doing Bridget’s exercises as a way to recover faster rather than wearing a belt.

[@BeyondBirthingPelvicFloorPT]

All great advice!! Love that you’re talking about posture too. I find that my clients often sit more on one side or the other especially when feeding baby, and they develop a lot of one sided pain from that posture. Trying to sit with your body weight equal on both butt cheeks ❤️

[@petrabrook1998]

I would love to know this too and get any recommendations. I’m booked for a C-section on 4 April 😌

[@pallyberry]

getting an incisional hernia terrifies me and makes me too scared to work out toon soon after a csection. I can't wait to get back into it but don't want to push my body too early :\

[@AndreaOwen17]

How soon after having a baby should I start trying to do a regular walk

[@breestrand3461]

Check with your care provider. But in general I’d say a short walk you should be able to do right away. So let’s say 5-15min. Then gradually increase your duration. Listen to your body❤️don’t push yourself to quickly, or your body might fight back and take longer to recover!

[@peightonsmith4224]

I just gave birth 3 days ago and had a tear up to my clit (no tear on my perineal area) and it is still healing and is uncomfortable to sit on or pee. Would you suggest waiting till that has healed before doing these exercises? Especially the pelvic floor ones?

[@ocachisu]

I tore like this with my first. Take Miralax because the first hard poop will be a nightmare

[@DanniG1003]

I had a too tear too, we nearly fully healed by 4 weeks and sitting was much more comfortable and by 3 weeks I was able to go for walks

[@rebeccaparsons2225]

I had the same tear with my first. It was awful but know that almost 7 years later and I am completely healed and I've had two more vaginal births without tears!

[@najlapyary]

Hi.. Are these exercises still significant four months after delivery? How long should one do this?

[@betterbelle]

i have the same question

[@katekelly456]

Will I be able to lose my belly fat even after 6 1/2 months post-partum? What do you recommend I do that will work for me at this stage?

[@DoctorNicole]

In my experience working with women postpartum it's important to include exercises that gets your heart rate up and build muscle. When you build muscle, your muscle actually continues to burn fat during the day for you even after your workout is finished. You also want to make sure you don't have diastasis recti causing you to easily bloat and it's hard for your stomach to look flat because there is a separation in your ab muscles so they don't hold everything tightly together. Heres a video I made a while back about diastasis recti kzbin.info/www/bejne/maK8kqWgpLmaaKM

[@juleskulakevich4992]

How long should we avoid doing the crunch type of exercises?

[@DoctorNicole]

I'm a physical therapist specializing in obstetrics and there is no set time frame, but if you see your belly bulge out instead of draw in during a crunch-the crunch is probably doing more harm than good. Honestly I've found so many exercises that strengthen your core so much better than crunches and are way more functional, I very rarely use them in my training. Hope this is helpful!

[@aalvarezrdgz]

Bridget, when, during post partum, can one start doing these exercises?

[@Breeandfree]

Alma Alvarez this is what I am wondering too

[@areejturki1113]

Alma Alvarez I am wondering too

[@22Nasha]

4-6 weeks postpartum, when your doctor clears you

[@SairaSabir1443AH]

@10:23

[@andreamariapohl1611]

Thank you so much for all your videos. They helped me have a beautiful birth and recover afterwards. My only problem is, that it takes me ages to pee. If I rush, I need to go again 5 minutes later... It feels like revers incontinence... Is there anything I can do to be able to really 'open the fosset'?

[@andchildren]

Sounds like you have right or over active pelvic floor muscles. Being able to release those muscles is just as important and doing levels can make this worse. You should really try to see a pelvic floor therapist for an evaluation!

[@andreamariapohl1611]

@@andchildren Thank's!

[@Mystixspiral]

I got curious for when I have kids 👀

[@saniyaithfeen4451]

Hello...I have a 35days old baby girl nw....have severe back pain....neck and shoulder pain is also worsening...please tell me what should I do

[@bishnubhattarai3552]

Covers Ur body warm way and eat hot things like dates in a milk

[@applesauceandoranges]

Sounds like you should go see a doctor.

[@marjoriepamphile3879]

I'm 2 months postpartum i don't know why my body is still sore😣

[@obehijenny2708]

I'm 3 months post partum and I'm still sore.

[@idontcare-sf1vb]

Because you expelled a little human out of your body lol it was no little feat you’re doing awesome and I’m sorry you’re in pain

[@marjoriepamphile3879]

This is have to be like that guys? Be in pain everyday

[@Surprisebaby]

can i start these 1 week pp?