Can I do restorative yoga 1 week PP?

Question

Obviously very gentle and for the purpose of stretching and moving how it feels good (not intense or pushing myself). I’m just sore and want to do something to help the healing process ✨

Answer

Don’t let the adrenaline from birth a pressure to go back to normal trick you into thinking this is appropriate. They told us all at the hospital to wait until 6 weeks. I didn’t with my first and guess what, a few months pp, I got prolapse and I will have it my whole life now. Yes, I was very fit and thin. I felt ready. It felt fine to exercise. These are the types that get it.

Answer

I was advised against any working out or physically pushing myself until at least 6 weeks PP. (Nurses said I can walk as much as I want, but not to push it too far). I'd be very hesitant or cautious trying stretches that early as you're still possibly hyper-flexible. I accidentally pulled something in my back at 4-5 days postpartum and had a pinched nerve in my back for like the past 2 weeks (the pain is finally starting to subside), and all I was doing was reaching for something and overextended myself (and I didn't think I would have from how far I had reached).

Answer

I like to think about it this way.. sure my arms and legs and brain are ready for action! It’s the middle part that needs some serious TLC right now. Don’t forget the muscles you can’t see (your pelvic floor) are super super weak right now.. along with other core muscles like your transverse abdominus. If you were to try and work superficial muscles you are used to working, they’ll totally work... but your foundation is compromised... and you put yourself at risk for prolapse, pf dysfunction, and making a possible diastasis worse or opening one up. What you can do right now... and probably should do is progressive pelvic floor, deep core, and supporting muscle work. There’s kegels for sure (with a focus on the relax as much as the squeeze) but here are some other exercises that will build your foundation and not put you at risk for injury:
Clamshells
Glute bridges
Lookup Sahrmann exercises for core (PT approved)
Side leg lifts
Any basic exercises for the TA  (starting with literally breath work... especially if you suspect diastasis recti)
Think working the TA, the butt muscles, the inner and outer thighs.... without introducing any abdominal pressure. Abdominal pressure (from bouncing, planking, running, etc) is to be avoided like the plague until your core is strong and you’ve been evaluated and cleared by your doc.
Sorry for the long response but this comes from someone who gave themselves a prolapse caused from not doing the right things after birth... and went though a lot of pt. Good luck!

Can I do restorative yoga 1 week PP?

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