Often there is a lot of emphasis placed purely on retraining and strengthening muscles postnatally - but to properly strengthen muscles they must be in correct alignment.
Finding correct body alignment after 9+ months of pregnancy can feel impossible. So many muscles are in a locked position - both short and long.
These "tight" muscles create tension and pain throughout the body. That's where stretching and rolling muscles of the body comes into play!
WHAT TO DO:
To strengthen correctly – we must also always release and stretch!
  • Include stretching at the beginning and at the end of your workouts
  • Dedicate a 10min foam roller session to your regular workouts to ensure you are working on a facial level too.
  • Use the pinky ball to zero in on trouble spots and sources of pain in the body - feet, shoulders, deep gluteal muscles.
See link to stretching video gallery
See Link to foam roller release demonstrations
See link to pinky ball releases

MUSCLES THAT ARE LOCKED SHORT
  • Hip flexors
  • Lower back
  • Chest
  • Back of the Neck
  • Calves
  • PFM – after C-Section
MUSCLES THAT ARE LOCKED LONG
  • Core – TVA, PFM, Diaphragm, Lumbar Multifidi
  • External rotators of the shoulder
  • Glutes
  • Hamstrings
  • Front of the neck
  • Abdominal Wall – 6 pack