As a Neurologically Focused Chiropractor with a specialization in prenatal and pediatric care, I am passionate about helping mothers heal postpartum and rebuild their core utilizing a holistic approach. In this blog post, we'll explore how we can draw inspiration from a baby's natural motor milestones to aid postpartum recovery.
The Miraculous Journey of Postpartum Healing
The postpartum period is a transformative time for mamas, both physically and emotionally. It's a time of immense joy and adaptation, but it can also come with its unique set of challenges, one of which includes healing the core and returning to pre-pregnancy movement and strength. Many women feel rushed through this healing process, inundated with the opinions of others, comparison and pressure to return to work or pre-pregnancy lifestyle.
Healing takes time, and it occurs only one way... from within. There is no magic trick, no potion, lotion or pill that can do the body's job for it which is why I love this idea I am sharing with you today of rebuilding your core along with your baby as they innately establish their own core.
Diastasis recti is the name for the process by which the abdominal muscles separate during pregnancy to allow the body to adapt for your growing baby. To heal and regain core strength in the postpartum we can draw inspirat
ion from the natural motor milestones of babies. Here's how:
Tummy Time for Mom
Just as tummy time is essential for babies, it's equally beneficial for postpartum mothers. This simple yet effective practice involves lying on your stomach, which can be adapted to suit your comfort level. Tummy time for mom promotes several key benefits:
1. Core Engagement
During tummy time, focus on your breath. Feeling it enter and expand through your entire thorax causing activation and movement of the entire rib cage, pelvic floor and abdominal muscle group. This practice connects the brain to the core, establishes proper breathing patterns and promotes activation that begins the rebuilding and re-strengthening of your core.
2. Pelvic Floor Activation
Tummy time also encourages the activation of your pelvic floor muscles. These muscles play a crucial role in core stability, prevention of prolapse, incontinence, pelvic and low back pain and overall postpartum recovery.
3. Spinal Health
Lying on your stomach can alleviate tension in the lower back, promoting better spinal alignment and reducing discomfort often experienced by postpartum mothers.
Baby-Inspired Movement Patterns
Babies progress through various motor milestones that involve movements similar to yoga poses or exercises commonly recommended for postpartum recovery. By incorporating these movements into your routine, you can accelerate the healing process and rebuild core strength:
1. Baby's Cobra Pose
When your baby lifts their upper body d
uring tummy time, they're essentially doing a modified cobra pose, a classic yoga position known for strengthening the back and abdominal muscles. You can mimic this movement by gently lifting your upper body during your tummy time.
2. Baby's Leg Lifts/Dead Bug
Babies often lift their legs during diaper changes or playtime. This movement engages the lower abdominal muscles. You can incorporate leg lifts into your routine by lying on your back and gently lifting your legs while keeping your core engaged.
3. Baby's Rolling
As babies learn to roll over, they engage their core muscles significantly. While you may not be rolling over like a baby, practicing gentle core engagement during your daily activities can yield similar benefits.
Holistic Approach to Postpartum Healing
In addition to drawing inspiration from baby's natural motor milestones, consider these holistic approaches to postpartum core healing:
Nutrition: Focus on a balanced diet rich in nutrients to support tissue repair and overall well-being.
Hydration: Stay well-hydrated to aid in tissue healing and recovery.
Rest: Prioritize rest and quality sleep to facilitate the body's healing processes.
Breathwork: Incorporate deep breathing exercises to enhance core engagement and relaxation.
Seek Professional Guidance: Consult with healthcare providers who specialize in postpartum care, such as a Neurologically Focused Chiropractor, to receive personalized guidance and support.
In conclusion, healing your postpartum core and addressing diastasis recti is a journey that can be inspired by the natural motor milestones of babies. By incorporating baby-inspired movements into your daily routine, practicing tummy time for mom, and adopting a holistic approach to postpartum healing, you can empower yourself on the path to recovery and rediscover the strength and resilience of your body after childbirth. Remember that each mother's journey is unique, so be patient and kind to yourself as you progress through this transformative period.
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