Safe Exercise Postpartum, Heal Abdominal Gap after Baby

4 Exercise Tips to Heal “Mummy Tummy” After Baby from a Women’s Health Physical Therapist

For some women, having a baby can result in a whole host of physical changes.  We do have to embrace some of the post baby body changes.  Scars, stretch marks and loose skin are usually here to stay, even though they will often improve with time.   Pre-baby flat stomachs can sometimes go bye-bye.  

There are a lot of physical changes that women don’t have to tolerate and accept.

Women’s Physical Therapists are trained to help women get stronger, even with a “mummy tummy,”  stop peeing their pants, heal pressure between their legs, make c-section and vaginal scars less sensitive and improve posture. 

4 Exercises Every Postpartum Woman Needs

Identify Core Muscles to Get the Most Out of Your Ab Workout

After baby is born, instead of doing planks and crunches right away, start small by finding the deep abdominal muscles.  Learn more about Diastasis Recti Abdominis by watching this video.

Go Beyond Kegels to Stop Peeing your Pants and Improve Pressure

Pelvic floor health is so much more than kegels.  Check out this video about how to kegel, how to relax after a kegel, and how to breathe.

Improve Scar Sensitivity

There are two important techniques that are essential for improving scar sensitivity.  The 

First is to look at the scar, accept it as part of your body and the important role it had in the journey to deliver your baby.  Second is to rub it.  Rub it up and down and sideways and in a circle.  Press as hard as you can tolerate.  As long as it’s been about 8 weeks and your doctor has cleared you, you will not hurt the scar, even if it feels terrible. 

Check out this blog on scar massage to learn more about how to get your scar moving. If you are having any difficulties or would like professional guidance, your postpartum physical therapist can help with scar mobilization in physical therapy sessions.

Stand up Straight- Better Postnatal Posture

Here’s one more video to help with postpartum posture.  Get your hips back, your shoulder blades back and down, untuck your booty, make 85 double chins and make sure your girls are pointing straight ahead instead of up and down. 

This post is educational and not medical advice. Please consult your medical provider for information specific to your needs.

We’re so happy to help and want to see every woman live their most energetic, active lives! Give us a call at 515-255-3932 to set-up your appointment today!

Breathe. is unique! Private, personalized care that celebrates client victories, big and small. We believe all women deserve to live energetic, vibrant and active lives and it’s our mission to be a partner in achieving that, by specializing in dry needling, DRA, pants peeing, pregnancy/postpartum pain and recovery, pelvic floor dysfunction, headaches, back pain and other orthopedic concerns. 

Appointments available in Des Moines, West Des Moines and Iowa City / Cedar Rapids area. www.breatheptw.com