2 Steps Forward, 1 Step Back
Two steps forward and one back seems defeating. You hear or say that when you don’t feel like you are making progress in an area of your life, physically or mentally.
But let’s flip it in to a positive, shall we?! I have grown to appreciate this logic and philosophy as I develop these postnatal recovery fitness programs. It also seems to be a clear metaphor for motherhood. As soon as you have something figured out - typically thrilled over success getting in to a nap or bedtime routine, it all STOPS. And just like that you have to readjust, learn, re-learn, adjust again, and find the next successful rhythm for your family.
When it comes to physical recovery and fitness, I start with perfect form, modified to beginner level. Then we push a bit farther, check our form… can we maintain this? Is this our new normal or are we losing it and need to go back to the first version and stay for a while? We are re-teaching our muscles, creating new muscle memory, like breathing patterns. Breathing, the basic function that you have had and never thought much about since birth. We take two steps in our recovery, push past our comfort or our boundary, find that limit and then step back to keep hammering proper form.
A plank is such a perfect example of this because so many movements use a plank as the foundation or starting point, especially in postpartum exercise. We need to re-create this foundation first. We start with perfect hands and knees posture with shoulder and hip balance, then move to a beautiful half plank where our shoulders are back and down, a nice straight line formed from the crown of our head all the way down to our knees on the ground. Gradually we lift the knees, can we hold this? Is our belly and / or hips dropping to the ground? If yes, keep these little challenges going, but have your “go-to” plank position as a half plank, you’re still getting SO MUCH core activation AND keeping pressure OUT of your low back. You will get there, but baby steps, forward and back, whatever you want to call it, this progression is the best way to make movements proper and more effective in the long term in addition to the short term.
Want more advice on the best foundational exercises after having a baby? How to wake up your low abs and activate your core? Be in touch and let’s get to work!
xo
