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Building Core Stability After Pregnancy
By Bonnie Berk, RN, BS, CES, CPFT, CYI

The "Core" is the central or most important part of the body and consists of all the muscles that support the spine. "Stability" refers to the capacity of the body to maintain and/or return to a state of equilibrium.

The deep muscles of the spine along with the abdominal muscles that support the spine react quickly to changes in movement and usually respond first in keeping the spine in alignment. This is what it means to "move from the core." When the Core muscles are working effectively, the recruitment of deep muscle fibers for stabilization occurs automatically.

Unfortunately, with repetitive strain and injury to deep muscles, as well as weak abdominal muscles, the body compensates by developing movement patterns to protect the injured muscles and restore equilibrium. So, instead of stimulating the deep muscles to provide stability to the spine, the nervous system recruits the superficial muscles. This can lead to muscular tension, further injury and weakening of the Core.

To change this pattern, an individual needs to increase awareness and move the spine slowly and consciously. This activates the movement centers of the brain, and helps to retrain the deep muscles to become the "first responders" in establishing Core Stability.

During pregnancy, the weight of the growing uterus causes the spine to overload every day. The stretching pelvis adds risk of injury to the spine, further weakening core muscles. Building Core Stability is absolutely essential before, during and after pregnancy to prevent back injury and alleviate discomfort.

The following exercises help new moms increase core strength, improve balance and stability as well as prevent and/or alleviate low back problems.

Some equipment suggestions for the following are:
Exercise Mats
Gymnastic Balls

1. Hugging Baby

a. Comfortably sit, stand or lie on your back. Perform a posterior pelvic tilt (tuck your hips under) and hold this position.

b. Take a deep breath expanding the belly. During exhalation, pull the belly button toward the spine. Repeat 12 times, rest and repeat again for 12 times.

c. Try to practice this exercise throughout the day when you are sitting in traffic or waiting in line.

2. Flamingo

a. Stand in good posture.

b. Take arms out to the sides at shoulder level and step forward onto the right leg.

c. Bend the left knee and balance.

d. Keep abdomen engaged to support the torso and reduce arching of the lumbar spine. Hold for 8 breath cycles.

e. Return to standing position and repeat on the other side.

f. Repeat on both sides and try to reach arms above the head with palms together to make it more challenging.

3. Lying Spinal Twists (for women postpartum only)

a. Lie on the back with knees bent and arms out to the sides at shoulder level.

b. Take a breath and during exhalation, bring knees in toward the chest.

c. Inhale and take knees over to the side without letting them touch the floor.

d. Exhale and bring the knees back to center.

e. Inhale and bring knees to the opposite side.

f. Exhale and back to center.

g. Continue moving knees side to side with the breath for 12 cycles.

h. Rest and repeat for another 12 cycles.

Keep upper body relaxed during entire exercise. Shoulders should stay on the floor at all times. If you feel any discomfort in the low back, make the movement smaller. For variation, interlace fingers and place hands behind the head. While bringing knees side to side, keep elbows on the floor at all times.