1ST TRI POST

1st Tri Post Partum

end of vaginal discharge to 12th week

You created + birthed a humxn.

You are amazing.

This is such an intense + a beautiful time.

Healing from delivery + pregnancy while caring for a brand new humxn on literally no sleep all while negotiating your new role as a caregiver.

The learning curve as a new parent is steep, so I am here to say:

YOU ARE DOING GREAT.

All of you single caregivers out there, I BOW DOWN.

24 hours labour. Emergency C-Section.

I looked about 7-8 months pregnant when I walked out of the hospital after giving birth.

This. Is. Normal.

“Bouncing Back” or “Getting Your Old Body Back” are misogynistic notions created by a patriarchal society.

Your body is MAGIC.

It is healing from creating an actual real humxn, bringing that life into the world all while being sleep deprived, which takes time, patience, understanding + love.

I am still learning to practice this for myself + I am 10 months PP as I type this.

READ: The Fourth Trimester, Yoga Mama, Yoga Baby + practice The First Forty Days (animal products) or Plant Fed Mama’s Holistic Guide - links in RESOURCES.

Tigress

Oxytocin rises perhaps making you feel more connected to/protective of your baby. Not gonna lie: I am still a tigress when it comes to our child's safety. if you do not want someone touching your baby, let them have it.

Do what feels right for you as you know what is best for your baby.

Mind Lethargy + Slow Reaction

Several studies have found that reduced sleep duration + sleep quality have an impact on gray matter volume + functional connectivity at rest. your thinking may feel slower or forgetful. We bedshare + I breastsleep at night: My lexicon went out the window.

Also, it should be noted that another study discovered that the reaction time of sleep deprived individuals was worse than individuals who consumed alcohol. while leaving my RMT’s parking lot, I hit a telephone pole at 10 weeks PP. honestly, I knew that i was not okay to drive But felt silly asking my partner to drive me - live + learn.

Amygdala + OFC Function

Experiences of caregiving alter the brain.

One study showed that First time caregivers have greater neural responses in the amygdala + OFC of the brain to infant specific cues than that of caregivers with more than 1 child or a child over 14 months. According to studies this will shift as your child ages.

You are not crazy.

Your brain has literally changed by birthing + by raising a child.

Uterus - Cramping

Your uterus is still decreasing in size by contracting, which feels akin to menstrual cramps. Breastfeeding aids this gradual process. Simply be patient as it took 10 months or so to grow that baby, so it will take that amount of time for your organs to re-find the new normal in your body. part of that nEw normal is that your uterus will reMain a little larger post child making.

The cramping is more intense for each subsequent post delivery. Sometimes lasting for weeks.

You will bleed after your delivery. perhaps for a long time. invest in adult incontinence underpants as they will make your life so much easier. In my case, I did not bleed much + then at 7 weeks PP i had a deluge of blood with clots the size of both of my hands put together. i soaked pads in less than an hour + was scared. I went to emerge only to find out that this was my body’s normal after having given birth. I share, so someone else may feel prepared to have that information.

Your period may return during this trimester or not. Every birther is so different.

Breasts

Holy smokes. If you breastfeed, the milk coming in for the first month is intense. It hurts like heck. This will not last forever. Make sure that you get help with your baby’s latch before you leave the hospital as that will make your breastfeeding life way more enjoyable. (Ask if yoUr baby has a tongue-tie or a lip-tie, too.) Good old olive oil is a wonderful moisturiser on the nipples, if you require. And, do not wear a bra if you can, as this will aid your overall breast health with healthy blood flow.

Prepare for leaking. All. The. Time ; ).

Nipples

Your aerolas will increase in size, darken + excrete a scent akin to your amniotic fluid. This all happens so the baby can ‘recognise’ your nipples in order to nurse. This will happen to your body irregardless of planning to breastfeed or not.

Body Odor

Your body odor will intensify. This is also to aid your newborn in ‘finding’ you in the outside world. NB baby’s sense of smell is sensitive no perfumes or scented products, etc.

Caesarean

Caesarean sections take a very long time to heal.

Keep reading as the information is still valid for you.

Emergency Caesarean

Unfortunately, humxn clinical trials have shown that these take the longest to heal from out of all delivery avenues. Allow yourself the grace of time.

Mentally prepare for at least 2 years.

In any abdominal surgery that is not childbirth, the abdominal wall takes about 1 year to decrease just the swelling from being cut apart. Add in organs shifting for pregnancy, intense labour, transformational delivery + crazy sleep deprivation equals a longer healing journey than a regular surgery.

Take the stool softener every day for 8 weeks. you DO NOT WANT TO PUSH - too mush stress on your abdominals, pelvic floor + abdominal stitches.

Use a pillow pushed against your incision before you cough, sneeze or laugh. This will aid against tearing your stitches as well as easing the pain.

Do not engage those abdominals until after your obstetrician ‘okay’, which is about 8 weeks. Use your arms to lie down + sit up - like how you hopefully have been doing since your 2nd trimester pregnancy. hINGE FROM YOUR FEMUR HEADS NOT YOUR WAIST. Put the baby down before standing up. Personally, I know how hard this is, but it is important to your physical healing to not over-do it. iF YOU DO HOLD THE BABY TO STAND UP FROM THE COUCH, THERE IS A GOOD CHANCE THAT YOU MAY BEAR DOWN, HINGE AT THE WAIST, TILT YOUR PELVIS FORWARD TO COUNTERACT THE BABY’S WEIGHT + PUSH YOUR MUSCLES AWAY FROM YOUR PELVIS (abdominal doming) WHICH CAN CAUSE MORE UNDUE INJURY TO YOUR HEALING INCISION AS WELL AS TO YOUR HEALING PELVIC FLOOR + fascia.

According to my obste, it takes 8 weeks for the Uterus muscles to stitch back together + your strength will only be able to reach 80% of what your strength was prior to childbirth. hUMBLING INFORMATION TO LEARN, MYSELF. sO, Focus on alignment of your skeleton to aid this process TO SET YOU OFF ON THE RIGHT FOOT OF REHABILITATION - SEE A PELVIC FLOOR PHYSIOTHERAPIST + SHE/they WILL BE ABLE TO ADJUST YOUR ALIGNMENT/GIVE ADVICE/EXERCISES.

Keep the incision site clean + dry as much as you can. Begin massage 2x a day with a light massage oil (see skincare), after your 8 week clearance - this aids to avoid internal adhesions. See a Pelvic Floor Physiotherapist to learn how to perform the incision scar manipulations, or if you cannot get in for months (like myself), there are many useful tutorials online - again, search out pelvic floor physiotherapists or womxn’s health professional accounts.

Take the stool softener as you DO NOT WANT TO PUSH - too muCh stress on your abdominals, pelvic floor + incision.

Vaginal Stitches

Use the peri bottle during urination + every time on the loo - breaks down ammonia in urine before it can sting your fresh stitches. Keep the stitch site clean as much as you can. See a Pelvic Floor Physiotherapist as soon as your obstetrician GIVES CLEARANCE as those muscles will require rehabilitation.

Sitz baths may feel really good, too, as you continue to heal.

Diastasis Recti

Diastasis Recti is very common. Most pregnant birthers get it. I have it right behind my belly button. Please do not run to a pilates class once you get your obstetrician's clearance. Work with a pelvic floor physiotherapist to ensure that you are engaging/disengaging properly as you do not want to exacerbate the rectus abdominal separation any further.

Vaginal, Uterus +/or Anal Prolapse

If it feels like your vagina, your uterus or your colon is coming out when you push to urinate or to defecate, please book to see a pelvic floor physiotherapist immediately. in the mean time, Stop pushing when you go to the loo as your pelvic floor has gone through a trauma - 10 months of pregnancy, labour + Delivery. Use a stool softener until you can receive rehabiliTATION FROM A PROFESSIONAL.

Clinical practice with dr. Sarah Duvall, she has witnessed first hand her clients’ prolapse going from a grade 4 to a grade 2 by simply focusing on Breathwork and mediation. WHen a body is stressed, it cannot heal. Make the time to meditate - Medito App is incredible and free.

Hernias

Hernias can also happen during pregnancy or even after post partum if the transverse abdominals are not engaged properly. I put in here as they can occur, but if you have an hernia, I strongly suggest working with a Pelvic Floor Physiotherapist as there are no safe abdominal exercises that will not exacerbate, that I personally know of.

Relaxin

The hormone Relaxin is still present in your body after childbirth. If you breastfeed, it will remain even longer. Your body will be more flexibile, so be mindful. On the upside, PSD will improve but it took 5 months PP for mine to diminish almost completely.

Incontinence

This is very common but is not normal. Let me repeat in another way, you do not have to live like this post childbirth + it is never too late to rectify. Clinician I am taking a course from treated a client after her 5th pregnancy and they had positive results - never too late. See a pelvic floor physiotherapist as they are body specialists - in canada they have a masters in physiotherapy. Please go.

Abhyanga

Give yourself SO MUCH LOVE. Keep massaging luxurious oils onto your stomach, back, breasts + booty - entire body if you can. honour yourself. Abhyanga is a beautiful Ayurvedic practice which I loved, did throughout my entire pregnancy + still do. Use warm oil according to your dosha or whatever warm oil you like. Starting from your feet make upward long strokes stopping at all joints to massage clockwise 3x. Continuing up your entire body. I sometimes do an Abhyanga with just my body lotion in order to give my body some quick mindful love/honouring.

Be. Kind. To. Yourself.

Baby Blues

First 2-3 weeks after having a baby, it is normal to experience every emotion under the sun.

Progesterone, estrogen, cortisol + testosterone decrease dramatically after childbirth which puts us birthers in withdrawal.

Intrusive Thoughts, PPA, PPD +/or PPR

Putting this information in every trimester because it is important to speak about. Plus, Intrusive Thoughts can present at any time post partum.

1 out of 5 birthers experience a form of Post Partum Depression. So common to have one or a mix of many.

Intrusive Thoughts, Post Partum Anxiety, Post Partum OCD, Post Partum Psychosis, Post Partum Depression +/or Post Partum Rage.

This can even happen 3 years PP.

Intrusive Thoughts

They arrive out of the blue + may be ideas of harming your baby that horrify you, but they never bring you joy nor would you act on them. This is considered 'normal behaviour'.

Post Partum Depression

signs + symptoms may include:

Depressed mood or severe mood swings

Excessive crying

Difficulty bonding with your baby

Withdrawing from family and friends

Loss of appetite or eating much more than usual

Inability to sleep (insomnia) or sleeping too much

Overwhelming fatigue or loss of energy

Reduced interest and pleasure in activities you used to enjoy

Intense irritability and anger

Fear that you're not a good mother

Hopelessness

Feelings of worthlessness, shame, guilt or inadequacy

Diminished ability to think clearly, concentrate or make decisions

Restlessness

Severe anxiety and panic attacks

Thoughts of harming yourself or your baby

Recurrent thoughts of death or suicide

Post Partum Obsessive Compulsive Disorder (OCD)

The symptoms that are new, rarely occur in the postpartum period (about 1%-3% of women). The obsessions are usually related to concerns about the baby's health or irrational fears of harming the baby. Panic disorder may also happen. You can have these conditions + depression at the same time.

Post Partum Psychosis

Occurs in approximately 1 to 2 out of every 1,000 deliveries, or approximately .1 -.2% of births. The onset is usually sudden, most often within the first 2 weeks postpartum.

Symptoms can include:

Delusions or strange beliefs

Hallucinations (seeing or hearing things that aren’t there)

Feeling very irritated

Hyperactivity

Decreased need for or inability to sleep

Paranoia and suspiciousness

Rapid mood swings

Difficulty communicating at times

Post Partum Rage

Some new moms/caregivers feel mad more often than they feel sad, lethargic or anxious. For these caregivers, postpartum rage may be the cause of intense anger, outbursts + shame in the first year of their baby’s life.

Wonderful podcast interview with clinical psychologist Dr. Catherine Schmidt, who gives multiple examples + coping strategies.

It is necessary to access support if you feel any of the above. Be that talk therapy or whatever works for you. Many licensed psychologists have sliding pay rates along with virtual therapy sessions, which I myself have accessed both.

If you are breastfeeding, the below list contains allergens for some babies - separate colic/painful gas + diaper rash food lists found after the nutrition breakdown.

Warm anti-inflammatory digestible foods will gently nourish your body as it is healing. The heated foods are easier to digest as they have already been broken down, so you body can concentrate more energy on healing your body.

Hydrate

The more fluids you consume, the faster your body can rebuild + regenerate. For breastfeeding birthers, at least 10 to 15 glasses of water a day.

My Fave DIY Electrolyte Mix

1 OZ UNSWEETENED CITRUS JUICE (OR JUICE, BUT THAT WILL BE HIGHER ON GLYCEMIC SCALE)

GOOD PINCH OF SEA SALT

• MIX IN 500mL glass jar + ADD WATER TO FILL.

• IF YOU CHUG: STAY CLOSE TO THE LOO AS A BLADDER GENERALLY CAN HOLD A MAX OF 500ML AT A TIME.

THE BODY REQUIRES SALT TO PROCESS H2O. THE INTESTINE CANNOT PROCESS THE SALT OR USE THE WATER WITHOUT A CARBOHYDRATE. WE NEED ALL 3.

NB DRINK AFTER 60+ MIN OF INTENSE EXERCISE. OR I SIP DURING ENDURANCE TRAINING RUNS - EVERY 15MIN OR SO. PROCESSED GATORADE TYPE DRINKS ARE A HUGE WASTE OF MONEY, IN MY OPINION.

FOR MOVEMENT UNDER 60MIN, DRINK 1-4OZ OF WATER EVERY 15MIN OF INTENSE EXERCISE - BREASTFEEDING WOMXN, DRINK 1-4OZ WATER EVERY 15MIN OF EXERCISE NO MATTER HOW INTENSE.

The below is a list of nutrient dense foods by Integrative & Functional Medicine Physician, Alejandra Carrasco that will help to replenish your stores.

For the Grocery List refer to 2nd Tri Post Nutrition.

Vitamin C: broccoli, broccolini, peppers, carrots, berries, citrus

Potassium: banana, avocado, apricot

Protein: meats, poultry, fish, seafood, eggs, nuts, beans, legumes, tofu, tempeh, plant based protein powders + seeds. Old study for breastfeeding birthers: 1.05g per kg/day. New study findings for breast feeding birthers: 1.5-1.7g per kg/day. Non-breastfeeding: aim for 21 grams/day post partum.

Iodine: sea vegetables like dulse + nori, baked cod, cranberries, potatoes + shrimp

Selenium: eggs, sunflower seeds, albacore tuna + chia seeds

Zinc: pumpkin seeds, lamb, chickpeas, cocoa powder + grass-fed beef

Folate: spinach, leafy greens, beef liver, black-eyed peas, broccoli + avocado

Iron: beef, bison, liver, lamb, dark leafy greens, kale, collards, spinach, lentils, black beans + dark chocolate

B vitamins: nutritional yeast, sea vegetables, macadamia nuts, almonds, pistachios, black and pinto beans, lentils, liver, turkey breast, pastured eggs, avocado, yogurt + kefir

Vitamin B12: beef liver, sardines, lamb, wild-caught Alaskan salmon + nutritional yeast

Vitamin C: guava, papaya, kiwi, oranges, strawberries, pineapple, bell peppers, broccoli, red cabbage, Brussels sprouts, kohlrabi + snow peas

Vitamin A: beef liver, carrots, sweet potato, kale + spinach

EFAs (Essential Fatty Acids): walnuts, chia seeds, wild Alaskan salmon, albacore tuna, flaxseeds, hemp seeds + sardines

Calcium: between 1,000 + 1,500 mg/day. Try to get from food sources over a supplement: Fortified Coconut Yogurt, Fortified Pea Plant Milk, broccoli, broccolini, Kefir

Choline: increase post-pregnancy 550 mg/day - supports your baby's cognitive functioning: Organ Meat, Wheat Germ, Shitake Mushrooms, Chicken, Turkey, Quinoa

Collagen: bone broths, gelatin + meat/poultry cooked with bones

Iron-rich proteins: grass-fed beef, buffalo, lamb, bison, liver, bone broths, pumpkin seeds. spinach, pumpkin seed butter + pumpkin seed protein powder (eat plant sources with vit C food source).

Magnesium-Rich Foods: dark choc, almonds, brazil nuts, cashews, tofu, avocados, cruciferous veg, cabbage, sunflower seeds, flax seeds, oats, legumes, black beans

Probiotic-rich foods like yogurt, kefir, kimchi, kombucha + sauerkraut

Whole grains: oats, quinoa, millet, brown rice + sprouted whole grain bread

When Breastfeeding these foods are allergens that cause painful Gas + Colic for the baby:

Everything bovine (includes all dairy + collagen), eggs, all soy, all nuts, onions, garlic, Cruciferous Vegetables + Brassica family vegetables

Heads Up: our kiddo grew out of this by around 5 months, but some of my gfs' could eat anything from the get go while breastfeeding sans problème - your baby will tell you.

When Breastfeeding these foods cause diaper rash:

citrus, strawberries, tomatoes + pineapple

Wish I would have been familiar with these foods before hardcore cremes were repeatedly prescribed for our baby, which did NOTHING. Then I researched + stopped drinking 1oz pineapple juice in my sparkling water - diaper rash went away.

NB 1

One study published in the found a strong correlation between inflammation, serotonin levels + postpartum depression. In addition , the research on the link between nutrient depletion during pregnancy, lactation + postpartum depression has shown that nutrient depletion can affect the production of key mood-regulating neurotransmitters, like serotonin. Plus, lower levels of folate, vitamin D, iron, selenium, zinc, fats + fatty acids have all been associated with a higher risk of PPD.

NB 2

To aid stability of cortisol levels which then affect Serotonin + Dopamine levels in the brain, aim to eat a protein, fat, fibre + carbohydrate at every meal, even if it is a snack. Balancing your blood sugar in this way, will chemically aid your brain function for less mood swings.

Trigger Warning:

Disordered Eating

If you are breastfeeding your body needs around 500 calories extra/day. You will be hungrier.

There are studies that have shown that if micronutrients + minerals are imbalanced post partum, this can lead to or exacerbate post partum depression.

Prenatal Multi-Vitamin: besides ensuring your healing body is receiving nutrients, this also aids Post Partum Depression. When a body is lacking micronutrients + minerals, it cannot function properly, which affects hormonal chemical balancing in the brain. I still take this 13pp + will continue after learning what I have with the infradian rhythm - see Cycle Sync MENSTRUATION.

Omega 3 DHA 400mg: this will help your muscles, ligaments + brain heal/function well to ward off PPD. Research has shown that levels of EPA + DHA, key omega-3 fatty acids, are lower in patients who suffer from depression. Plus, if you are breastfeeding, this will aid your baby’s cognition development.

Epsom Salts (unscented): ENJOY THAT HOT BATH FINALLY after your obstetrician’s clearance. This is a gentle way to absorb magnesium into your body to aid sleep.

Chelated Magnesium - aids sleep + muscle aches. Be careful as too much can give you diarrhea (specifically, Magnesium Citrate).

NB

If you are over 30 years young + plan on becoming pregnant again, continue taking the multi-vitamin until the next pregnancy. This is advice from my own obstetrician.

Your body + your mind may feel fragile + depleted. NORMAL AF.

TouChed out

You may get touched out as you are holding + feeding your baby constantly. NORMAL. Tell your partner what is going on with you + remove all guilt for yourself.

If you do not want to be touched, there is 0 wrong with that.

After your obstetrician’s ‘okay’, if you want to get it on, there is 0 wrong with that.

You call the shots.

If you have pain or discomfort when doing normal tasks or exercise, consult with your healthcare provider before attempting intercourse.

Painful Vaginal Penetration

NO ONE TOLD ME THIS: sex is so painful after giving birth, especially if you have had a Caesarean because of the pelvic floor muscles being sliced apart + then stitched back together. Speak with your partner + PFPT. I had a problem with painful vaginal penetration pre-pregnancy + after it was worse than when I was a virgin. Patience + physio exercises with a dilator is helping me.

Suppressed Libido + Vaginal Dryness

Low levels of estrogen affect the elasticity of the vaginal tissues, suppresses your libido + causes vaginal dryness. If the mood strikes you, lube up + easy does it.

My personal fave DIY Lube.

Menopause Mimic

When a caregiver is nursing, especially in the beginning, the decrease in estrogen combined with high prolactin + oxytocin levels can mimic menopause for the first two to three months - night sweats, hot flashes, vaginal dryness + often pain.

Vagina May Change

Irregardless of vaginal or c-section delivery, the hormones of pregnancy widen your pelvic rim. Vaginal intercourse may feel different for you, with a more space type of feeling.

Post Partum Positions

from Sex Educator, Bethany Ricciardi

If you have pain or discomfort when doing normal tasks or exercise, consult with your healthcare provider before attempting intercourse.

Choosing any woman-on-top position — including the cowgirl, the seated scissors or reverse missionary: means that you can control insertion, depth, speed + clitoral stimulation. By taking control, you can ease yourself into intercourse in a way that literally makes you the most comfortable.

Doggy-style, the happy scissors, bent over a counter, the frisky flip: any from-behind, rear-entry sex position will do. Fatigue may plague the new mom, so rear-entry positions may work nicely. However, if you have had any perineum tearing, this position may not be comfortable.

Spooning: is intimate + not very deep-penetrating, so there is less chance for a sensitive cervix to be touched.

Missionary position: is a popular choice due to the intimate face-to-face positioning, clitoral rubbing, which can aid in orgasm + normal penetration depth. Plus, you can hold your partnet's hips to control their depth of penetration.

If you are physically in the clear per your doctor’s advice + you want sex: go for it. Remember you can still be fertile even if you have not had a period yet.

On the other side, your sex drive may not return for months - year or longer, particularly if you are breastfeeding. There is even evidence to suggest that it can take 18 months pp or longer before many birthers find sex pleasurable again.

Grant Yourself Grace to Heal

Trying to move in certain ways too soon can result in long term body problems that are sometimes irreversible.

This includes setting your boundaries with visitors - it is more than okay to say no to family until you are ready, especially during a pandemic. I took 3 weeks of just being in our new family dynamic, but I had to remind my partner often as he would get excited wanting to present our new baby + want to be social.

Pelvic Floor Physiotherapist

If your pocketbook can allow, go see a pelvic floor physiotherapist asap. PFPT train with a Masters in Physiotherapy before focusing on the pelvic floor. A pfpt who works with PP birthers should assess your posture (giving adjustments) along with assessing your pelvic floor - ask if they do not. If you ever come to Montreal, QC, CA, I highly recommend Karolane Pellerin - she is bloody brilliant about birther’s bodies + bodies in general.

Massage

Again, if your finances can allow, book yourself a massage(s) as much as you require. Feeding a baby + not sleeping much will take a toll on your body. Get the Registered Massage Therapist’s help to open up the anterior side of your body as it will be tight from forward flexion of holding + feeding your little one. Make certain that your body worker is versed in working on Post partum people as well as caesarean section, Diastasis Recti, hernias, PSD or any other Post pregnancy body thing you may have going on as not all are educated in post partum care, unfortunately. (I had to literally tell my most recent RMT why I could not move the way that he wanted me too.)

Rest

Once you feel ready to see people + you have family around: let them help you. Accept all the meals, laundry doing, washing dishes, etc. Plus, Literally tell your partner that you need 15min to shower, have time alone, take a nap, whatever. THat. Is. Allowed. And, wholy necessary for holistic healing. xo

Breath Work

watch the 101 on Breathwork.

Lay on your back with your knees bent + your heels about a hands’ width away from your sitz bones. 360 degree breathing - feel your back expand on the floor. Focus on expanding your ribcage towardsthe floor. In through the nose to inflate your canister (diaphragm, abdominaps and pelvic floor) gently + then exhale through your nose letting your 360 canister deflate gentlY. Try not to push or bear down on your pelvic floor.

imagine the air going all the way to your feet. This aids in bringing fresh blood to your pelvic floor + to all parts of your pelvis, in general.

You can do this breath work safely as soon as you arrive home from the hospital, but do not engage those muscles.

MEDITATE

Meditate if you can as clinicians have seen improvements in pelvic floor function as well as improvements in diastasis rectI SEparation. MUSCLE RELEASE CAN GO A LONG WAY IN FUNCTIONAL HEALING. A muscle cannot learn how to properly engage until it learns how to fully release.

Walk

Getting outside to get some fresh air is a must for holistic healing. This is also a really gentle way to rehabilitate your body while it is healing.

Download a free monthly Post Partum plan for Beginner, Intermediate or Advanced movers to learn how to schedule your own movement.

Form + Alignment

101s to refamiliarise yourself.

Concentrate on meticulous mindful movement because your organs are still shifting inside your body + your muscles/ligaments/tendons/skeleton are relearning how to function without a life growing inside of you.

Rehabilitation

Fascia takes longer than muscle to heal.

The fascia is stretched to the max during pregnancy, so begin to honour your body by breathing to support your canister (diaphragm, pelvic floor + abdominals).

Start very slow with the videos + only after your obstetrician’s/Pelvic floor physiotherapist’s clearance to begin exercise.

In 10s with possibly in 30s nearing week 12, but honestly please listen to your body as she/he/they will tell you what she/he/they needs.

Take many breaks.

You are not exercising, you are rehabilitating.

Headstands

Loved this gem from my Power Yoga certification: headstands help the uterus + all other internal organs refind their place within the body. how cool is that?!

There is a 101 on headstands along with an IN 10. If it feels good for you, do it for even 5 good breaths. Bonus: it decompresses the spine + it is a reset of the brain to think with clarity.

Relaxin

The hormone relaxin is still present in your body for a good 6-8 weeks pp. If you breastfeed, the hormone stays for the duration making your joints more flexible. So, no stretching in the pelvis or hip area. but you can work the muscles mindfully; this is to give you more stability over time as your ligaments refind their functioning position in your body.

Mindful moving is integral to holistic healing post partum.

At your obstetrician post partum check-up ask if you have diastasis recti + to what degree as this will give you a baseline. Your pelvic Floor Physiotherapist should be able to do this a well.

After your obstetrician clearance to begin exercise post partum, please start very slow.

Caesarean: Iyengar principles are that you do not exercise until after 12 weeks. Lying in Savasana is recommended but that is ALL for extraneous movement outside of childcare. TOTALLY SAFE: slow walks, meditation, breathwork + watching 101s. Do all other movement at your own discretion.

1. I do not recommend high impact movement as your pelvic floor is healing from trauma - this is to avoid additional pelvic floor strain/pressure.

2. 0 flexion of the rectus abdominals - this is to lessen diastasis recti separation + undue pelvic floor pressure. Nerd talk: no crunches whatsoever. C Curve = NO.

3. 0 ankle, wrist weights or hand weights of any load value - this is to avoid excess internal abdominal + pelvic floor pressure. go weightless + slow.

4. Lay on your back to release your anterior body any time that you are able - especially your chest. From feeding the baby, your anterior body will be in constant flexion, which is shortening your muscles + probably making your back very sore.

5. PSD: lower all arabesques, developpés, bâttements, attitudes, side line, side series, leg lifts + lessen depth of squats/lunges. BE MINDFUL. Move slow + with precision as you can still easily hurt yourself because relaxin is still present in your body.

6. Do not roll down on your back: turn to you side, use your arms to lower yourself + then trasfer your weight from your shoulder onto your back. Reverse goes for sitting up. Use this mode to get in + out of bed.101. Please watch them.

7. Working on 1 leg is a lot for a post partum birther, so stick to 2 legged work if you feel out of balance or soreness in your hips. I will be making more videos specifically for this - thank you PVPT Karolane for that info.

8. I do not recommend any exercise in an overly heated room. It can easily cause dehydration + fainting now, especially if you are breastfeeding.

9. Engage the transverse abdominals. Sahrmann is a must watch + must implement.

10. TAKE BREAKS. STOP the video whenever you want. ALlow yourself the grace to follow your healing body’s ever-changing needs on a day-to-day basis.

11. Working with the legs together aids the pelvis to refind homeostasis within your body - Mountain, narrow squats, awkward chair, headstands with your ankles tied together, etc.

12. BEGIN WITH BODYWEIGHT ONLY. AFTER 4 WEEKS, IF YOU FEEL GOOD, YOU MAY BEGIN TO INCORPORATE THE LIGHT RESISTANCE PROPS: MINIBAND, THERABAND, TUBE, SM PILATES STABILITY BALL, YOGA BLOCKS.

13. You must hydrate regularly - every 15min of exercise at least 4oz, no matter what. More often if you are breastfeeding.

14. No stretching the pelvis or hip area.

Listen to your body intently.

Honour your biofeedback/intuittion.

core is set up to do sequentially.

Start at 1 + work your way through following your Pelvic Floor Physiotherapist suggestions.

Please do not move on until you master each video.

NB I am not an obstetrician nor a nutritionist nor a psychologist, I am a nerd. Please use the above info at your own discretion.

Never disregard seeking professional medical advice or delay in seeking it because of something you have read or seen here.