ジェマ・アトキンソンさんのインスタグラム動画 - (ジェマ・アトキンソンInstagram)「Here’s some of my PP rehab so far. *I’ve been cleared by my Women’s health physio to start these and you must, MUST get the go ahead from a professional before starting any exercise postpartum, especially after a C section * Mine was also overseen by Mia 🥰😂 1. 10 mins on the bike to flush my legs. I have it on the lowest bumper level 1 and no more than 65 RPM 2. Chest opener stretch. My chest is tight from being hunched over nursing & carrying Tio so this feels great to loosen things. I do 1 min each side. 3. Pelvic tilts. This is such a small movement but great for rebuilding pelvic floor strength. 4. Glute bridge with pelvic floor squeeze. Again, nothing strenuous but focusing on my pelvic floor (imagine a zip running from your rib to your bum and slowly zipping it up and down) 5. Bird dog. I did loads of these after Mia, they again strengthen the core and improve stability which after having my massive bump & boobs I lost! I was almost toppling over 😂 Make sure to squeeze and engage core before each movement. 6. V stretch on wall. This I do to open my hips and just because it feels really nice on my lower back. 7. I finish with 2 mins (trying to build up to 3) in the ice bath to help reduce inflammation and most importantly boost my mood! As you can see it’s nothing strenuous. I’m starting from scratch and my goal at the moment is just to rebuild my pelvic floor and close any Diastasis recti (which is common in pregnancy & postpartum) I’m not sure how wide my tummy gap is yet, I’ll find out on Wednesday after my mummy MOT. Kat from @hatch_athletic is overseeing my PP rehab and like I said, she’s given me the all clear after our assessment. Please don’t just start without getting the go ahead. Every pregnancy, and every postpartum journey is different. Take your time and trust the process. Small steps is the way forward ♥️」8月26日 19時33分