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Bridge with Twist (Postpartum C-section)

Back To All Core Exercises



Starting Position
Lie flat on your back, knees bent, feet hip-width apart and flat on the floor. Place your hands on the floor at your sides. Keeping the spine neutral, pull your belly button in towards your spine. (Maintain this abdominal contraction throughout the exercise.)

Action
EXHALE: Slowly lift your hips up toward the ceiling, allowing your buttocks and lower back to rise off of the floor. Slowly lower one hip down towards the ground, return to center, switch sides, and return to center.

INHALE: Relax and slowly lower your hips back down, allowing your body to rest on the ground.

Repeat 10-15 times, for 2-3 sets.

Special Instructions
This will assist in preventing gas pain after surgery. Tighten pelvic floor while up in bridge. Maintain a neutral spine and don't forget to breathe.

You shouldn't feel discomfort in your lower back. If you do, make sure you abs are pulled in, try using a smaller range of motion, and/or don't hold the bridge as long as recommended.



   

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