{"id":3195,"date":"2024-07-28T13:01:23","date_gmt":"2024-07-28T05:01:23","guid":{"rendered":"https:\/\/yogaandmel.com\/?p=3195"},"modified":"2024-07-30T11:15:36","modified_gmt":"2024-07-30T03:15:36","slug":"roadmap-and-tips-for-postpartum-return-to-exercise","status":"publish","type":"post","link":"https:\/\/yogaandmel.com\/index.php\/2024\/07\/28\/roadmap-and-tips-for-postpartum-return-to-exercise\/","title":{"rendered":"Roadmap and Tips for Postpartum Return to Exercise"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"3195\" class=\"elementor elementor-3195\" data-elementor-settings=\"{&quot;ha_cmc_init_switcher&quot;:&quot;no&quot;}\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-c050745 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"c050745\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;_ha_eqh_enable&quot;:false}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-66 elementor-top-column elementor-element elementor-element-059289c\" data-id=\"059289c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-d698019 elementor-widget elementor-widget-heading\" data-id=\"d698019\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Your Roadmap and Best Tips for Postpartum Recovery to Return to Exercise<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ee2cbb5 elementor-widget elementor-widget-image\" data-id=\"ee2cbb5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"169\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/roadmap-and-tips-for-postpartum-return-to-exercise-300x169.jpg\" class=\"attachment-medium size-medium wp-image-3234\" alt=\"postpartum return to exercise\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/roadmap-and-tips-for-postpartum-return-to-exercise-300x169.jpg.webp 300w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/roadmap-and-tips-for-postpartum-return-to-exercise-1024x576.jpg.webp 1024w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/roadmap-and-tips-for-postpartum-return-to-exercise-768x432.jpg.webp 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/roadmap-and-tips-for-postpartum-return-to-exercise.jpg.webp 1120w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8cdc053 elementor-widget elementor-widget-text-editor\" data-id=\"8cdc053\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div><div><p>Hey mama, give your body a standing ovation for the miraculous journey of pregnancy and childbirth! It&#8217;s like a 9-month masterpiece creation followed by a grace period of recovery lasting anywhere from 9 months to 2 years++. Remember, <a href=\"https:\/\/yogaandmel.com\/index.php\/2022\/04\/04\/postpartum-bodies-are-amazing\/\">postpartum is forever<\/a>. <b class=\"\"><span class=\"\">Each person will heal at a different pace.<\/span><\/b> Forget rushing to reclaim your pre-baby bod. Instead, embrace and celebrate your transformed, crazy powerful (for what you just went through!), and even mightier body!\u00a0<\/p><\/div><\/div><div><p>Just to give you some insight on the many changes in your body that happened:\u00a0<\/p><ul><li>your organs were squished and moved around,<\/li><li>your diaphragm, aka breathing muscle, was pushed up and had a harder time working,<\/li><li>your ribs spread,<\/li><li>your pelvic floor had to handle A LOT of pressure,<\/li><li>your abdominal muscles stretched out,<\/li><li>your back became over-tight and overworked,<\/li><li>and hormones caused ligament laxity<\/li><\/ul><\/div><p>Add a baby and sleep deprivation to the mix, and you have a whole train wreck to recover from.<\/p><p>During pregnancy, it&#8217;s common to experience changes in your core that persist postpartum. From a weaker core and lack of stability, to hips that may shift forward in space, creating what some call a &#8220;mum butt&#8221; or <a href=\"https:\/\/yogaandmel.com\/index.php\/2024\/05\/10\/how-to-fix-your-mom-butt\/\">pancake bum<\/a>. This can also make for locked out knees pushing you more forward and increasing pressure on your belly. Additionally, you might notice that your bra no longer fits as it used to. Maybe you&#8217;ve created a slouched position from breastfeeding or just carrying and looking at your beautiful baby all day!\u00a0<\/p><p>One of the best things you can do for your postpartum recovery is to remember to take care of yourself, also. Give yourself plenty of grace! For your body, this means regain really good 360-degree breathing, learn to manage pressure, and find a good stacked position. Let\u2019s dive into what that means and how it can be a game-changer for you.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6ef72a8 elementor-widget elementor-widget-html\" data-id=\"6ef72a8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/C6N61_NpZEx\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/reel\/C6N61_NpZEx\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/C6N61_NpZEx\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Melanie Matulka | Yoga and Movement Professional (@yogaandmobilitywithmel)<\/a><\/p><\/div><\/blockquote> <script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d4caa90 elementor-widget elementor-widget-heading\" data-id=\"d4caa90\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Your Roadmap to Postpartum Recovery<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-58d8cba elementor-widget elementor-widget-text-editor\" data-id=\"58d8cba\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>1. <strong>Start with Breathing:<\/strong> Restore 360-degree breathing. Get your diaphragm working correctly to move organs back in place.\u00a0 We want to get those ribs and diaphragm moving again! Work on getting a good exhale to connect to your core. Breathing is the first starting point and can begin immediately after birth.<\/p><p><strong>2. Core Connection (or reconnection):<\/strong> Remember, your core will be weak to begin with\u2014it will not bounce back in a snap. It took nine months of change, so it requires patience. C-section considerations also matter; recovery timelines differ between planned and emergency cesarean sections. Start scar tissues massage as soon as you&#8217;re cleared by your doctor.<\/p><p>Work to connect your abs with the breath and pelvic floor to improve overall function and manage pressure well. Check and monitor for any abdominal separation, rib flares and compensations.<\/p><p><strong>3. Work on Posture and Achieving a Good Stack:<\/strong> This helps bring everything together and load it more efficiently. In the rebuilding phase, workouts might be more mental than physical. Start from the foundations again. Learning anew can sometimes be a blessing in disguise, helping you reconnect with your body. Read on below for the how to!\u00a0<\/p><p><strong>4. Assess for Any Other Imbalances:<\/strong> Make sure you are feeling the exercises in the right places. Don\u2019t just throw yourself around in space. Make movements meaningful and aware to work smarter, not harder. The first three to four months matter for rebuilding a solid base. Establish a great base of strength, get the pelvic floor and core working, then progress smartly.<\/p><p>One of the best things you can do for your postpartum recovery is to regain optimal breathing to manage pressure and find a good stacked position. Let\u2019s dive into what that means and how it can be a game-changer for you.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3c8cd22 elementor-widget elementor-widget-image\" data-id=\"3c8cd22\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/how-to-fix-your-mom-butt-1-1024x576.jpg\" class=\"attachment-large size-large wp-image-2887\" alt=\"how to fix your mom butt exercises\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/how-to-fix-your-mom-butt-1-1024x576.jpg.webp 1024w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/how-to-fix-your-mom-butt-1-300x169.jpg.webp 300w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/how-to-fix-your-mom-butt-1-768x432.jpg.webp 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/how-to-fix-your-mom-butt-1-1536x864.jpg.webp 1536w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/05\/how-to-fix-your-mom-butt-1.jpg.webp 1960w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-cf0134a elementor-widget elementor-widget-heading\" data-id=\"cf0134a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">What is the 'Stack'?\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c8ab036 ha-has-bg-overlay elementor-widget elementor-widget-text-editor\" data-id=\"c8ab036\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>In technical terms, the &#8220;stack&#8221; is aligning your thoracic (ribcage) and pelvic diaphragm nicely atop one another to allow for optimal breathing. As many of you know, I\u2019m a huge advocate for better breathing\u2014it\u2019s the foundation of everything I teach. But let\u2019s make this concept more exciting and accessible.<\/p><p>The stack is all about getting your body aligned so you can breathe better and move better. It\u2019s a total game-changer. Many people skip over this because it\u2019s not exactly the flashiest part of an exercise routine, but it\u2019s absolutely crucial for getting the most out of your workouts and helping to be pain-free. It can alleviate various symptoms you might be experiencing.<\/p><p>When you nail your stacking, you&#8217;re optimizing your breathing and getting the most bang for your buck in terms of movement and muscle recruitment. It helps your body work smarter, not harder.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7b695ee elementor-widget elementor-widget-html\" data-id=\"7b695ee\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/C9fGiOApxl9\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/reel\/C9fGiOApxl9\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/C9fGiOApxl9\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Melanie Matulka | Yoga and Movement Professional (@yogaandmobilitywithmel)<\/a><\/p><\/div><\/blockquote>\n<script async src=\"\/\/www.instagram.com\/embed.js\"><\/script>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d70f361 elementor-widget elementor-widget-heading\" data-id=\"d70f361\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Why the Stack Matters\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-130189c elementor-widget elementor-widget-text-editor\" data-id=\"130189c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>A stacked body position is key to healing your core and pelvic floor. Your core system is a pressure system, much like a canister with a top (diaphragm), bottom (pelvic floor), front (deep abdominals), and back (back muscles\/multifidus). The goal of a \u201cstack\u201d is to allow the diaphragm and pelvic floor to sit in an optimal position so that your pelvic floor can move in sync with your breath.<\/p><p>That&#8217;s a little bit boring and maybe TMI (too much information), so when you have a solid stack, you\u2019re setting yourself up for success in everything from daily activities to intense workouts. Think of all the times lifting your kiddo up and down off the floor or bed! Proper alignment can reduce the risk of injury, improve your movement efficiency, and help you feel stronger and more capable. <br \/><br \/>Overall, by focusing on stacking, you can help manage pressure within the abdomen and pelvis, supporting better recovery and overall function.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-66a536e elementor-widget elementor-widget-heading\" data-id=\"66a536e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Breathing and the Stack<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-98ca64a elementor-widget elementor-widget-text-editor\" data-id=\"98ca64a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Proper breathing is integral to maintaining a good stack and <strong>ESSENTIAL<\/strong> for recovery. We\u2019re aiming for front-to-back and side-to-side expansion and building a more 360-degree breathing pattern. It\u2019s important to understand the difference between belly breathing and diaphragmatic breathing. <a href=\"https:\/\/yogaandmel.com\/index.php\/2021\/08\/17\/to-ribcage-or-belly-breathe\/\">Belly breathing<\/a> often involves pushing the belly out, which can increase pressure in the abdomen (stressing already stretched out tissue postpartum). Diaphragmatic breathing, on the other hand, engages the diaphragm and allows for full, deep breaths that expand the ribcage and engage the pelvic floor.<\/p><div><div><p>Frequently, when practicing belly breathing, the breath can become shallow and involve squeezing the ribcage rather than expanding it. This improper technique may lead to a &#8216;muffin top&#8217; appearance in the lower belly due to poor pressure management and coordination. Check out <a href=\"https:\/\/yogaandmel.com\/index.php\/2024\/03\/07\/art-of-breathing-better-health-and-digestion\/\">examples of poor breathing strategies<\/a> for more.<\/p><\/div><\/div><p>When you inhale, can you feel the breath traveling all the way down, allowing your pelvic floor to relax and expand? Can you feel the expansion of your ribcage?\u00a0 And when you exhale, can you feel the breath moving from the bottom up? Gently engaging your pelvic floor and deep core muscles with the ribcage pulling in and together (without squeezing or crunching)?\u00a0<\/p><p>For many moms who are often in an extended posture, we can work on gently exhaling the lower ribs down and back in space, without letting the chest collapse forward or clenching the glutes. This adjustment helps to align the ribcage over the pelvis, creating a more efficient stack.\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7156ad5 elementor-widget elementor-widget-heading\" data-id=\"7156ad5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Connecting to the Core<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d34eb46 elementor-widget elementor-widget-text-editor\" data-id=\"d34eb46\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-style: inherit; font-weight: inherit; color: var( --e-global-color-text ); background-color: var(--ast-global-color-5);\">Breathing correctly helps you connect to your core, creating a strong foundation for movement. By focusing on diaphragmatic breathing, you engage your deep core muscles, including the pelvic floor. This connection is essential for maintaining stability and control as you move. When you exhale fully, you engage your abs, pulling your ribs in and creating a stable core. Correct engagement allows you to progressively load your core, building strength and resilience over time.<br \/><\/span><span style=\"font-style: inherit; font-weight: inherit; color: var( --e-global-color-text ); background-color: var(--ast-global-color-5);\"> <br \/>We want to get a really good exhale, while maintaining length &#8211;\u00a0 to help us find this <a href=\"https:\/\/yogaandmel.com\/index.php\/2022\/08\/08\/dont-crunch-your-way-to-stronger-core\/\">deep connection to your core muscles.<\/a> Instead of using your spine or crunching or squeezing all the time to find a sense of stability. This can take time to progress, so starting with the breath and slow mindful movements. Check for abdominal separation, or diastisis recti, and make sure you can manage the extra pressure.\u00a0<br \/><\/span><\/p><p><span style=\"font-style: inherit; font-weight: inherit; color: var( --e-global-color-text ); background-color: var(--ast-global-color-5);\">For example, can you keep your pelvis still as your move your leg away from your body in supine? Alongside this, can you lift your leg off the floor without creating a poof out of your lower belly? At the same time, can you move your limbs away from your center without excessively arching in your back? If not, return to the breath to help create that good inner core &#8216;corset&#8217; and manage pressure well.\u00a0 Here&#8217;s a more <a href=\"https:\/\/yogaandmel.com\/index.php\/2020\/06\/25\/get-to-know-your-fab-4-inner-core-unit\/\">deep dive on your core four to check out<\/a>.\u00a0<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-a2a73da elementor-widget elementor-widget-image\" data-id=\"a2a73da\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/5-day-challenge-stuff-2-1024x576.jpg\" class=\"attachment-large size-large wp-image-3272\" alt=\"good alignment\" srcset=\"https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/5-day-challenge-stuff-2-1024x576.jpg.webp 1024w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/5-day-challenge-stuff-2-300x169.jpg.webp 300w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/5-day-challenge-stuff-2-768x432.jpg.webp 768w, https:\/\/yogaandmel.com\/wp-content\/uploads\/2024\/07\/5-day-challenge-stuff-2.jpg.webp 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-071899b elementor-widget elementor-widget-heading\" data-id=\"071899b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How to Build the Perfect Stack\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-273a1b4 elementor-widget elementor-widget-text-editor\" data-id=\"273a1b4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong><br \/>1. Start with the Pelvis:<\/strong> Think of your pelvis as the foundation. Get a slight posterior tuck (think Michael Jackson, not a J Lo..). This position helps align your lower back and hips correctly for most.<\/p><p><strong>2. Exhale Fully:<\/strong> As you exhale, feel your abs engage, your ribs pull in, and a nice bit of tension in your core. This engagement sets the stage for a stable stack. Don&#8217;t oversqueeze the ribs and create a muffin top in the lower belly! Exhale from the bottom up.\u00a0<\/p><p><strong>3. Control the Pause:<\/strong> Hold that tension for a moment. This pause helps solidify the engagement and alignment you\u2019ve just created. Bonus, this helps to increase tolerance of carbon dioxide for better relaxation.\u00a0<\/p><p><strong>4. Inhale with Tension:<\/strong> Keep a bit of that abdominal tension as you breathe in. This ensures that your stack remains stable even as you breathe, promoting better breathing mechanics and core stability.<\/p><p>This might sound easy enought, but there are a lot of little cheats and nuances. Our bodies are incredibly adept at making movement happen, often in ways that might not be super helpful, especially if we\u2019re experiencing pain, symptoms, or impaired movement or recovering from birth!<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-933bdbe elementor-widget elementor-widget-heading\" data-id=\"933bdbe\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Example Postpartum Recovery Timeline<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-807b779 elementor-widget elementor-widget-text-editor\" data-id=\"807b779\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Week 1:<\/strong> Short walks, rest, and recovery. The pelvic floor and core are very vulnerable during this time.<\/p><p><strong>Week 2-8:<\/strong> Start with gentle movement (even if just from your bed!), build posture awareness, practice deep breathing exercises, work on mobility, and pay attention to any areas that might need extra focus. Build a solid foundation!\u00a0<\/p><p><strong>Week 6 to 4 months:<\/strong> Keep intensity at 25-50%, shorter sessions, focus on breathing and staying tall. Avoid clenching or sucking in strategies, but don&#8217;t let it all hang out either. Also, a reminder, just because you can do something doesn\u2019t mean you should!\u00a0<\/p><p>Get cleared by your doctor to return to some movements\u2014typically 2-4 weeks for a vaginal delivery, 2-6 weeks for a c-section.<\/p><p>Postpartum can be a vulnerable space both physically and emotionally. Postpartum depression affects many women and wildly fluctuating hormones make navigating this challenging. Take <a href=\"https:\/\/med.stanford.edu\/content\/dam\/sm\/ppc\/documents\/DBP\/EDPS_text_added.pdf\">this test<\/a> to find out more and don&#8217;t be afraid to ask for help. As the saying goes, it takes a village!\u00a0<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be805e9 elementor-widget elementor-widget-heading\" data-id=\"be805e9\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Let's Get Breathing and Stacking!\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ee4775 elementor-widget elementor-widget-text-editor\" data-id=\"2ee4775\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>The stack is foundational for improving movement options. When you have a solid stack, you\u2019re setting yourself up for success in everything from daily activities to intense workouts. Proper alignment can reduce the risk of injury, improve your movement efficiency, and help you feel stronger and more capable.<\/p><p>There is so much we can do to build awareness around a stacked body position. Ultimately, our goal is to breathe better, move with ease, and minimize pressure leaks in the system, which can lead to issues like leaking, pelvic organ prolapse, and diastasis.<\/p><p>I talk about breathing a lot because it is SO important. Proper breathing starts with proper alignment, and that\u2019s where the stack comes in. So, let\u2019s get stacking and moving like a boss. Whether you\u2019re looking to improve your workouts, reduce pain, or simply move better in your daily life, finding your stack can make a world of difference.<\/p><div class=\"flex flex-grow flex-col max-w-full\"><div class=\"min-h-[20px] text-message flex w-full flex-col items-end gap-2 whitespace-pre-wrap break-words [.text-message+&amp;]:mt-5 overflow-x-auto\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"d1c7cae9-a548-41e6-b5ac-af6da916a946\"><div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[3px]\"><div class=\"markdown prose w-full break-words dark:prose-invert light\"><p>Does this sound like something you need more of in your life? I\u2019m here to help! Feel free to <a href=\"mailto:melanie@yogaandmel.com\">email me<\/a>, or <a href=\"https:\/\/yogaandmel.com\/index.php\/contact\/\">contact me<\/a> and let\u2019s get you on the path to better alignment and movement.<\/p><\/div><\/div><\/div><\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-987facb elementor-hidden-mobile\" data-id=\"987facb\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9fc8b6a elementor-widget elementor-widget-wp-widget-search\" data-id=\"9fc8b6a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"wp-widget-search.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<form role=\"search\" method=\"get\" class=\"search-form\" 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How to return to fitness postpartum <\/p>\n","protected":false},"author":1,"featured_media":3269,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1182,1184,1275,34],"tags":[26,49,9,1183,27],"class_list":["post-3195","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breathing","category-pelvic-floor","category-postpartum","category-strength","tag-breath","tag-foundations","tag-mindfulness","tag-pelvic-floor","tag-yoga"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.0 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Roadmap and Tips for Postpartum Return to Exercise - Yoga And Mel<\/title>\n<meta name=\"description\" content=\"Want to know best tips on how to return to exercise postpartum and what you can be doing at which stage? 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