Mommy's Tummy Time: How Postpartum Moms Can Reclaim Their Core
By Heather Evans - Pelvic Floor Physical Therapist at Empower Your Pelvis, in Kansas City, Missouri (Lee Summit, MO and Overland Park, KS)
We all know how essential tummy time is for babies, but did you know that postpartum moms need their own version of tummy time too? After pregnancy and delivery, it’s just as important for you to focus on rehabbing your abdomen – in a slightly different way, of course! While your baby enjoys their tummy time, you can use that opportunity to work on your postpartum recovery, specifically your core.
Understanding Diastasis Recti (DRA)
One of the most common concerns we hear from moms is about diastasis recti (DRA). Diastasis recti is a separation of the abdominal muscles at the linea alba, the connective tissue running down the center of your “six-pack” muscles. This condition is especially common during late pregnancy and after giving birth.
Wondering if you might have DRA? A self-assessment is a good place to start, but nothing beats a professional evaluation. A pelvic health physical therapist can provide an accurate diagnosis and guide you through safe exercises for recovery.
How to Perform a DRA Self-Assessment:
Lie on your back with your knees bent.
Place two fingers right above your belly button and gently press down.
If your fingers sink deeply, this may indicate a diastasis.
Now, lift your head slightly and look for any “coning” (a bulging of tissue along the midline). Feel for a gap between the two sides of your abdominal muscles. A gap wider than two finger-widths suggests a DRA.
If you notice any of these signs, it’s important to learn how to properly control the pressure in your abdomen. This includes breathing techniques like exhaling on exertion and engaging your lower abs for support during daily activities, such as lifting your baby.
Rehabbing Your Core: Exercises for Postpartum Recovery
When your baby is enjoying tummy time, here’s how you can begin to strengthen and heal your postpartum tummy:
Diaphragmatic Breathing:
Inhale deeply through your nose, letting your belly rise (instead of your chest).
Exhale slowly through pursed lips, allowing your belly to relax down.
Practice this for a few minutes each day to reconnect with your deep core muscles.
"Zip-it-Up" Exercise:
After breathing in with your diaphragm, exhale and “zip” up your lower abs, starting from your pubic bone up to your belly button.
Focus on keeping the upper abdominals relaxed while engaging the lower portion.
Hold the contraction for 5 seconds, then release.
Perform this exercise for two minutes, focusing on precision and control.
Why See a Pelvic Health Physical Therapist?
Every postpartum recovery is unique. A qualified pelvic health physical therapist can tailor exercises to your body’s specific needs, ensuring that you’re healing safely and effectively.
Get Professional Help
If you're looking for “pelvic floor therapy near me”, consider scheduling a consultation at one of our locations in Kansas City-Overland Park, Kansas, or Lees Summit, Missouri. Click here to book your appointment.
Join the Body After Birth Program
Are you ready to take control of your postpartum recovery and tackle the challenges caused by pregnancy and childbirth? The Body After Birth program offers the comprehensive support you need to heal, strengthen, and thrive. Join today and start your journey to feeling your best, both inside and out!
With wellness in your pelvis-
Amanda Fisher, PT, DPT
Owner, Empower Your Pelvis, a pelvic floor physical therapy clinic in Kansas City (Lee’s Summit, MO and Overland Park, KS)