Phase 1: Week 1, Day 3


Phase 1: Supine Exercise and Walking Focus
This two-week phase focuses on reconnecting with the transverse abdominal muscles with simple supine exercises you can do in bed. You will also work up to twenty minutes of walking each day. In meditation the focus is processing your birth experience and addressing any fears or anxiety you might have about your birth experience and life with a newborn.



A. Supine Exercises

  • Belly Breathing x 12 breaths: Breathe deeply and focus on expanding through the diaphragm. When you exhale, draw your navel in toward your spine.
  • Leg Slides x 8 per side: Lie in bed with your knees bent. Slowly slide one leg out until it is fully extended, then draw it back to the starting position. Repeat on the other side.
  • Pelvic Tilt x 12:  With your knees bent, raise your pelvis off the bed and lower.  Repeat.
  • Rolling Over x 3 per side: You want to avoid the jackknife movement after a c-section to get out of bed. Instead, practice rolling from side to side. Lie on your back and place a pillow over your incision site. Slowly shift your weight to the right and stack your legs on top of each other. Push your upper body up with your lower elbow, then relax. Rest here for a minute, then repeat on the left side.


B. Walking
Walk for 4 minutes, rest for 2 minutes, then walk 4 more minutes. Repeat at least once later in the day.


C. Meditation
Sit in a quiet place and take five deep breaths to center yourself. Close your eyes and visualize your baby. Think about the things you love most about him or her - the movements, the faces, the noises. Breathe deeply for five minutes and simply feel gratitude, for a safe delivery, healthy baby, and whatever is on the horizon.