Gift of Health to all New Moms: Simple Postpartum Recovery Exercises | IN STEP PHYSIO

In Step Physical Therapy is excited to offer a specially designed exercise program to new moms to help in their postpartum recovery. This program will support your recovery and strengthen your body during the postpartum period. Whether you are just starting your journey or looking to increase your activity safely, we have something for you!

Your Takeaway:
A structured plan that progresses with you as you regain strength and confidence in your postpartum body.
Exercises to do at home, requiring minimal equipment.
Remember, every mom's recovery timeline is unique, so listen to your body and consult with a healthcare provider before starting any new exercise program. Enjoy your journey back to strength, and let us know how these exercises are helping you!

Why This Program?
1. Developed by our team of physiotherapists and a kinesiologist, this program is designed to safely guide you through your postpartum recovery.
2. Each exercise is demonstrated with modifications to suit different fitness levels and recovery stages.
3. Tips on posture, breathing, and technique to maximize the benefits of each exercise.

Video Overview:
Weeks 0-2:
Supine Diaphragmatic Breathing: Focus on deep, abdominal breathing to relax and start strengthening your core.
Inhale, Exhale: Control your breathing to manage physical and emotional stress.
Supine Lumbar Rotation: Gentle rotations to ease back tension.
Side Lying Book Opener: Open up your chest and shoulders to improve mobility.
Cat Cow: A soothing movement for your spine, improving flexibility.
Supine Posterior Pelvic Tilt: Engage and strengthen your lower back and pelvic muscles.

Weeks 2-4:
Side Lying Transverse Abdominis Brace: Strengthen your core stability without straining.
Quadruped Transverse Abdominis Brace: A progression to engage deeper abdominal muscles.
Supine Transverse Abdominis Brace with Double Leg Fallout: Challenge your core stability as you increase leg movement.
Supine Pelvic Floor Contract/Release: Focus on pelvic floor strength, crucial for recovery.
Walking: Begin reintroducing cardiovascular exercise to boost your mood and stamina.

Weeks 4-6:
Sit to Stand: Build strength in your legs and core with this simple yet effective exercise.
Glute Bridge: Activate your glutes, hamstrings, and quads to support pelvic stability.
Clamshell and Reverse Clamshell: Target your hip abductors and external rotators to improve pelvic alignment.
Walking: Increase the duration and frequency to continue building endurance.

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Connect With Us:
Call Us: (587) 409-1754
Website: https://instepphysio.ca/
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We're here to support you every step of the way. Happy recovery and happy holidays from all of us at In Step Physical Therapy! 🎁✨

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