Just a little at a time

So getting started in a routine can be complicated in the first weeks after having your baby. All you want to do is rest and try to get some much needed sleep. It's the small things that count now. You don't need to start off running in the first 6 weeks but rather the opposite! Two of the most essential things you need to do are kegels and diaphramatic breathing. What are those? Well you may have heard of kegels from your doctor and if you haven't been doing them during pregnancy you probably are regretting that now as you still pee when you sneeze. Don't worry, it's not to late to start. No one will even know you are doing it!

So how do you do Kegel exercises?

First you need to find your pelvic floor muscles and this is best done while urinating. Stop the flow of urine midstream. Ok now that you know what it feels like don't do that again while peeing! It can lead to urinary tract infections so once you figure it out don't do it while urinating again.

Now that you know where your pelvic floor muscles are, lay on your back and tighten your pelvic floor muscles, holding the contraction for 5 seconds. Relax for another 5 seconds or so and then repeat this 4-5 times in a row. Once you get good at those you can progressively increase to 10 second holds and up to 10 times in a row.

Keep your abdominal and buttocks muscles relaxed while doing kegels as you want to focus solely on the pelvic floor. Relax and breath through your kegels and refrain from holding your breath.
For best results, do these exercises 3 times a day increasing up to 10 reps each time!

You can also do kegels while you drive a car, stand in a grocery line, read books to your little one, or watch television!

See that wasn't so bad...

Now you will really like this one. Diaphramatic breathing also helps restore those deep breathing muscles that were weakened during pregnancy. This is the perfect time to bond with baby.
Lay on your back and place your baby stomach down on your chest. While laying there relaxed, take deep breaths in through your nose filling your abdominal cavity and then release the air through your mouth as your abdominal cavity empties. Your baby should rise and fall on your chest with your breathing. You should remember to fill your stomach with air not your chest. You can check to make sure you are doing this right by placing one hand on your chest and one on your belly to see if you are a belly breather or a chest breather.
Take about 10-12 deep cleansing breaths and relax with your baby. Easy right?



You and your baby will love this and will have a great bonding moment that you may just never want to end. This is ok to do with baby while they are under about 15-20 lbs but should be discontinued with baby after that or if you get uncomfortable with baby on your chest.