8 Post-Natal Hip Rehabilitation Exercises

I'll never forget the moment I tried to put on my pre-pregnancy jeans a little over a year after baby number two. I could pull them up my thighs, but then there were the hips.

I wasn't going to be able to pull those things up if my life depended on it. So for a brief moment, I accepted that my extraordinary, life-carrying body was forever changed. Then I began asking questions.

I began to study exactly which muscles stretch and tighten during pregnancy to accommodate the shifting pelvis and growing baby. I hypothesized that with the appropriate lengthening and strengthening postures, I could potentially get the pelvis to come back together, thus bringing in the hips and saving me money on new clothes.

I practiced the following sequence daily for about 10 weeks before I attempted to put my jeans on again. To my surprise, not only did they fit, they were big! I had created more strength and stability in my pelvis than I had pre-babies—resulting in narrower hips.

The Practice: Everything is done with the breath. Keep your inhales long and smooth to communicate to the body that you are creating relaxation—even as you are strengthening. Try to match the lengths of your inhales to the lengths of your exhales. You can achieve this by simply counting. Start with a three-second count and work your way up.

Practice this sequence four to six times per week to see results in one month, but don't put your jeans on just yet. Stick with it for eight to 10 weeks and you'll be amazed.

About the Author

Karly Treacy

Karly Treacy is a certified SmartFLOW instructor with two decades of yoga experience. Karly's journey through giving birth to three kids in three years has inspired her to create a movement to get everyone physically and emotionally reconnected to their bodies and feeling great. After healing her own "pelvic floor injuries and post baby body" through yoga, Karly became regarded as a pelvic floor guru, most recently featured on the cover of Yoga Journal's May 2016 issue. Karly's body shops support women by helping them realize their full post-baby body and mind potential. In addition to her yoga instruction, Karly has over 2,000 hours of Power Pilates training and 300 hours of Lotte Berke Barre method training.

Karly Treacy is a certified SmartFLOW instructor with two decades of yoga experience. Karly's journey through giving birth to three kids in three years has inspired her to create a movement to get everyone physically and emotionally reconnected to their bodies and feeling great. After healing her own "pelvic floor injuries and post baby body" through yoga, Karly became regarded as a pelvic floor guru, most recently featured on the cover of Yoga Journal's May 2016 issue. Karly's body shops support women by helping them realize their full post-baby body and mind potential. In addition to her yoga instruction, Karly has over 2,000 hours of Power Pilates training and 300 hours of Lotte Berke Barre method training.

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