Bringing a new life into the world is a miraculous and beautiful experience, but it can come with some physical challenges for mothers. Postpartum muscle imbalances, especially in the core and pelvic floor, are common concerns that many women face. As a postpartum corrective exercise personal trainer, my mission is to guide you through understanding these imbalances and provide effective strategies to restore strength and balance to your body.

Understanding Postpartum Muscle Imbalances

Pregnancy and childbirth can significantly impact the muscles of the core and pelvic floor, it can even cause changes in the shape and size of your feet! The growing uterus, weight gain and the stresses of labor can all lead to weakened abdominal muscles and pelvic floor dysfunction. Common issues include diastasis recti (separation of the abdominal muscles,) pelvic organ prolapse (shifting and potential descent of one or more of the pelvic organs,) and urinary incontinence. We can also see muscle imbalances happening at the shoulder, neck and back due to posture during and after pregnancy. Check out the blog “The Importance of Posture in Postpartum” to read more on that important topic. However, for the purpose of this blog post we are focusing on the core and pelvic floor musculature.

Identifying Muscle Imbalances

Before diving into corrective exercises, it's crucial to identify any existing muscle imbalances. This can be done through a combination of self-assessment and consultation with a healthcare professional. Look for signs such as a protruding “tenting” belly (particularly during exertion,) difficulty contracting the abdominal muscles, sensations of heaviness in the pelvic area, or if it feels like your “organs are going to fall out” either through the pelvic floor or through the abdomen, I have heard this reference in both areas from past clients.

Corrective Exercise Strategies

When beginning to work with any imbalances, it is most important to be able to relax and lengthen a muscle, whether through the core or pelvic floor. A nice Child’s Pose can be helpful for feeling the relaxing and lengthening of the pelvic floor muscles, and a Cobra or Baby Cobra Pose can be useful for lengthening the core muscles. Start with the Baby Cobra then move up to the full Cobra pose when you have developed more strength.

1. Diaphragmatic Breathing: Incorporate diaphragmatic breathing into your routine to improve overall core function. This involves deep inhalation, allowing the diaphragm, core and pelvic floor muscles to expand, and exhaling fully to engage the transverse abdominis and pelvic floor.

2. Transverse Abdominis Activation: The transverse abdominis is a deep abdominal muscle that acts like a natural corset. Practice exercises that activate this muscle, beginning with your breath. After you take a big inhale, begin the exhale and imagine your deep core muscles activating in a “scooping” manner up from your pubic symphysis bone in front and all the way up behind your belly button. You can then progress to more advanced deep core exercises such as abdominal hollowing and pelvic tilts, to further provide stability to the core.

3. Pelvic Floor Exercises: After you have worked on lengthening and relaxing the pelvic floor muscles, then you can start to work with specific exercises to strengthen the pelvic floor. Focus on contracting and relaxing the muscles in a controlled manner. When trying to balance the muscles, feel for the muscles sensation on both sides of the pelvic floor. Can you feel both sides, front and back, equally? If you move your pelvis just slightly forward, backward, or to one side or the other, can you feel both sides a little better? Progress to more dynamic exercises, such as bridges and squats, to engage the pelvic floor in functional movements.

4. Progressive Core Strengthening: Gradually introduce progressive core exercises, as you feel improvements in muscle imbalances and strength. When introducing squats, lunges and deadlifts, make sure that you are standing in a balanced posture and maintain core and pelvic floor alignment throughout the exercise. As you get stronger side planks, bird-dogs, and modified crunches done with the breath to engage the transverse abdominis can further help to rebuild core strength.

5. Balanced Exercise Routine: Include a variety of exercises in your routine that target different muscle groups. This helps prevent overuse of certain muscles and promotes overall balance in the body. Try to get in a couple of cardio days a week, 2-3 days of strength training and throw some yoga in when you can, to balance it out!

6. Mind-Body Connection: Focus on the mind-body connection during exercises. Pay attention to how your body feels and ensure proper alignment. This mindfulness can enhance the effectiveness of your corrective exercises and maintain balanced muscles throughout.

7. Patience and Consistency: Correcting muscle imbalances can take some time, so be patient with yourself. Consistency is key. Try to check on the imbalances in your daily habits and make little changes when you can. Gradually progress from basic exercises to more advanced movements as your strength improves.

Conclusion

As a postpartum corrective exercise personal trainer, I understand the unique challenges that come with rebuilding strength after childbirth. By incorporating targeted exercises and fostering a mind-body connection, you can effectively correct muscle imbalances in the core and pelvic floor!