Restore Your Core: Post-Natal Recovery and Physiotherapy
Motherhood is demanding on your body, but you do not have to live with the pain. I help you safely heal diastasis recti, strengthen your pelvic floor, and get back to feeling like yourself.
The second exercise in the "Restore Your Core" series is the TA draw with marching. This progression challenges your core stability by adding leg movement, which is crucial for rebuilding strength for daily activities like walking and lifting your baby.
Next in the series is the TA draw with a heel slide. This exercise teaches you to maintain core engagement while moving your legs, which helps in restoring the connection between your abdominal muscles and lower body.
The fourth exercise, TA draw with shoulder flexion, adds an upper body challenge. This helps strengthen the core's ability to stabilize the spine as you reach and lift, movements you do constantly as a mom.
The final exercise in this seated series is the TA draw with criss-cross hands. This movement integrates both arm and core work, further enhancing your functional strength and helping to close any abdominal separation.
About Restore Your Core & Post-Natal Care
If you are dealing with lingering back pain or a stubborn abdominal gap after childbirth, you are not alone. My 'Restore Your Core' program skips generic fitness advice to focus on functional recovery. We address diastasis recti through safe, targeted movements that knit those abdominal muscles back together and strengthen your pelvic floor, allowing you to lift your baby and move through the day without pain.
Post-partum healing is about function, not just weight loss. When you come in for a diagnostic assessment, we start by checking your abdominal gap through manual palpation and analyzing your pelvic alignment. Many moms try intense crunches to fix a tummy gap, but doing this often makes abdominal separation worse.
My approach focuses on evidence-based exercises that protect your back and engage your deep core muscles correctly. We progress from gentle transversus abdominis activation to functional movements that mirror the actual tasks of motherhood—lifting, feeding, and carrying your baby. Whether you are struggling with incontinence, pelvic floor weakness, or general aches, we work on a care plan that is practical for your schedule.
We also incorporate biofeedback and modality support like ultrasound or laser therapy on C-section scars if needed, to speed up tissue healing. You don't need to live with the 'mommy back' pain. My clinic in New Rajinder Nagar is a safe space to rebuild your strength, and I also offer home visits across Delhi NCR if stepping out with a newborn is difficult for you. Let's get you back to feeling strong and capable.
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