The first thing we did was find the TA by placing my hands on my sides, and just to the inside of my pelvis very near to the C-section scar. It took a lot of mental power to press these muscles outward to feel a slight push on my fingers. Then try to do it while breathing...this was nearly impossible.
So I practiced, 3 times a day, 10x3-5 seconds hold, and it quickly became easier. Like within the day even. Then we added the following series, all while activating and engaging as described above.
1.Childs pose -- build up to 60 seconds. At first I could only hold this for 10-15 seconds at a time, and had to take breaks.
2. Cat Camel -- 3x10 holding the TA in the engaged position and slowly moving. At first I could only do 3 sets of 3 or 4 and slowly worked up to 10. As soon as I could no longer keep the muscle engaged I would take 30 seconds break, and do as many of the next set as I could.
3. Supine Low Back Twist. -- 3x30 seconds. engage the TA and slowly lower the knees, holding each stretch for 30 seconds before slowly moving back to the middle and then to the next size. Again I could only hold for 10-15 seconds starting out, and had to take breaks.
4. Pelvic Tilt -- 3x10 moving very slowly, and maintaining engagement through the movement. 3-4 of each set was hard at first.
5. Bird Dog -- 3x10 again very slow movement keeping the TA engaged the entire time, and making sure the glute was firing to straighten the leg going back.
6. Mckenzie Extension -- 3x10 This was very hard for me, use your arms to push up using VERY LITTLE LOW BACK. I struggled to do this for 2-3 weeks. As soon as I would push up, I would let the TA loosen, and have to start over. I focused on doing one right, and slowly was able to do more.
7. Bird Dog on the Physio Ball --3x10 same as bird dog. I really struggled to be able to breathe while doing this at first. It took a lot of mental power to handle staying stable, breathing, keeping my TA engaged and using my glute.
8. Prone Cross Crawl-- 3x10 Keeping the TA tight while slowly moving and firing the glute.
I am sorry these are not photos of me, but I had such a response asking to see the exercises I wanted to get the blog out!
To answer the question the Taylor Swift can't stop asking, NO we are not out of the woods yet! I have a lot of work to do, and I will be getting more progressive training exercises in the near future. I look forward to sharing them with you. Please feel free to post any questions you may have!