Are you in need of postnatal rehabilitation? During pregnancy, the body goes through many changes. Often these changes can bring pain and discomfort. That is why it is so important to seek help from a physical therapist who can help manage this pain. At H&D Physical Therapy, our Physical therapist in Tudor City can provide you with postpartum physical therapy. 

Why Rehabilitation After Pregnancy Is Beneficial 

Rehabilitation after pregnancy has so many benefits. After delivery, the goal is to move your body in a way that makes you feel good. Exercise, for any individual, whether you are postpartum or not, positively impacts your overall health. Simply walking or doing any other aerobic exercises that are of light-to-moderate intensity can help you not only physically but also mentally. 

This is the same for any exercises you may do during rehabilitation with our physical therapist in Tudor City. The rehabilitation you receive will not only strengthen your muscles and help you lose the weight you gained but also help your body recover physically. It can also relieve stress, allow you to sleep better, and boost your energy. 

Common Postpartum Conditions 

Physical therapist in Tudor City

Due to fluctuating hormone levels during the postpartum phase and the physical changes your body goes through from delivery. This includes excessive joint mobility, muscle imbalances, and weakness of the core, to name a few. Some additional physical conditions that a physical therapist can treat in Tudor City include:

  • Back pain (including sciatica)
  • Pelvic pain 
  • Muscle spasms
  • Pelvic floor dysfunction
  • Cesarean scar pain 

What Kind of Changes Will My Body Experience?

After delivery, you will notice a change in your body shape, mood, mobility, energy levels, and weight. This is mostly because, during pregnancy, your pelvis, abdomen, and spine are constantly changing to accommodate the growing baby. 

After delivery, your body does not go back to normal immediately, so it is likely that you will experience discomfort in those areas. The experienced team of a physical therapist in Tudor City at H&D Physical Therapy can assist you every step of the way to manage these changes that your body is experiencing.

How Can I Get Back Into Shape?

During this postpartum period, you want to focus on getting back the strength in your core. You can do this by focusing on the diaphragm, transverse abdominal muscles, and the pelvic floor. light-to-moderate cardio can also be helpful. Some of the exercises to help you get back into shape include:

  • Pelvic Floor Exercises (Kegels): Tighten your pelvic floor muscles, hold for ten seconds and repeat. 
  • Diaphragmatic Breathing: Lie on the floor and relax your body. Rest one hand on your chest and the other on your stomach. Take a deep breath in through your nose for 2 to 3 seconds. Then exhale slowly while keeping one hand on the chest and the other on the stomach. Repeat several times for 2 to 3 minutes. 
  • Walking: Try walking while pushing your newborn in a stroller. As you get stronger, stop every so often to do bodyweight squats. 
  • Cat-Cow in Tabletop: Get on the floor on all fours. Keep your back flat, look down at the floor and take a deep breath. On the exhale, round your spine toward the ceiling and hold for a couple of seconds. Then inhale, arch your back, lift your head to the sky. Do this continuously for a minute. 
  • Swiss Ball Glute Bridge: Lie on your back, place your heels on the swiss ball, raise your hips in the air, and hold for a few seconds. Perform 2 – 4 sets of 10 – 20 repetitions. 
  • Postpartum Planks: Simply lie on your stomach with your forearms on the floor and your elbows just beneath your shoulders. Have your feet flexed with your toes on the floor and hold for 30 seconds. Repeat a couple of times and increase the hold time as you get stronger. 

By seeing our physical therapist in Tudor City, they can create a specific, individualized program including some of these exercises. They will be there to assist you and make sure that you are performing each exercise correctly and safely. To see more postpartum exercises and videos of how to perform each exercise, click here. 

Contact Us

If you want to start postnatal physical therapy, our physical therapist in Tudor City is specially trained in women’s health. Remember that you will not see changes overnight. Rehabilitation after pregnancy is a gradual process that will eventually lead you to the active and enjoyable lifestyle you are looking for. Schedule an appointment today at H&D Physical Therapy.