Gentle Toning for Postpartum
Constructive Rest Position (CRP)
Key Points to Remember:
Lay on your back and allow for your spine to be long and untucked.
Keep your neck and torso well aligned.
Allow for complete relaxation.
Watch a Guided Video Here: Alexander Technique Constructive Rest - Guided Video
Hip Curl
Key Points to Remember:
Begin in the CRP position, with arms at your sides.
Lift only a few inches off the ground
Watch a Guided Video Here: Pelvic Curl
Knee Hug
Key Points to Remember:
This can be done lying on your back or standing.
Avoid arching your back to meet your knee.
Watch a Guided Video Here: Single Knee to Chest Stretch
Side-to-Side
Key Points to Remember:
Remember to breathe and stop if straining.
Stretch gently before and after this exercise.
Note on Kegels
To ‘kegel’ is to contract your vaginal muscles. The aim of contracting these muscles is to once again tone them in the postpartum period. Some studies have shown that Kegels can improve pelvic floor strength and decrease urinary and fecal incontinence.
Steps to a kegel:
Start with an empty bladder
Isolate your vaginal muscles
Contract and lift your pelvic floor slowly like an elevator climbing floors
Once you’ve contracted and lifted your pelvic floor as high as it will go, slowly release “floor by floor”
Remember to breathe
Repeat as many times as is comfortable
References
Huang, Y. C., & Chang, K. V. (2021). Kegel Exercises. In StatPearls. StatPearls Publishing.
Lim, R. (1991). After the baby’s birth… A woman's way to wellness: A complete guide to postpartum women. Berkeley, CA. Celestial Arts.
Mundet, L., Rofes, L., Ortega, O., Cabib, C., & Clavé, P. (2021). Kegel Exercises, Biofeedback, Electrostimulation, and Peripheral Neuromodulation Improve Clinical Symptoms of Fecal Incontinence and Affect Specific Physiological Targets: An Randomized Controlled Trial. Journal of neurogastroenterology and motility, 27(1), 108–118. https://doi.org/10.5056/jnm20013
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