Postpartum Massage: Recover and Replenish

“Nurture your health, both inside and out.” –Mary Buchan

In general, the first 6-8 weeks are considered the “postpartum” period when the uterus shrinks back to pre-pregnancy size and position. But the recovery process after birth can last for years, especially once the demands of parenting take hold and if there is not a strong support system in place.

Postpartum massage assists mothers in recovery and replenishment after giving birth. Some women are ready for it immediately and others may need several weeks or more. It is important to obtain the go-ahead from your health provider that ypostnatal massage oil candles smallour body is healed enough before receiving massage. It is equally essential to work with a therapist specifically certified in prenatal and postpartum massage.

This form of body work can be a vital part of the healing process as a woman walks through the tremendous transformation that comes with motherhood. It allows for a peaceful time to find balance for the self and meeting the challenges of caring for your little one/s.

The art of postpartum massage can include:

  • reducing pain, soreness, and stiffness
  • stress reduction
  • supporting hormonal balance/regulation
  • reducing swelling
  • assisting the uterus to shrink back to normal size
  • better sleep
  • addressing or prevention of postpartum depression
  • support for resolution of trauma during birth
  • checking for diastasis recti (separation in belly muscles)
  • supportive suggestions for diastasis recti, psoas muscle, and pelvic floor weakness
  • improved breastfeeding as it stimulates release of oxytocin.*

*Oxytocin triggers the milk ejection complex which pushes the milk out of the nipple, making it easier to breastfeed. The more you breastfeed your baby, the more milk you will produce.

C-section scar reduction massage, which includes instruction for self-massage, can help mothers to reconnect with their bellies and their bodies after the impact of surgery. The first 6-14 weeks postpartum is generally considered the ideal time to begin to address the scar tissue, however, only with a doctor or midwife’s approval. But recovery can absolutely still be addressed even years later.

If there was trauma at the birth, it can help soothe the nervous system, support release of painful emotions, and be a powerful therapeutic complement to counseling. We generally cope with trauma by disconnecting from our bodies so massage is a gentle road back to feeling and being present in your body again.

You may have the option to bring your newborn baby to the session. I’ve worked with newborns and mamas on the table together many times. Baby is nestled against mama’s breast in a protective cocoon of propping pillows while we work with the side-lying position. Babies of mothers that received regular pregnancy massage seem to be quite familiar and comfortable back on the massage table. They even seem to recognize and respond positively to my voice!

Therapeutic massage can be a fundamental aspect of the postpartum healing process; it is much more than a pampering luxury. In many traditional cultures, it is an essential aspect of regular care for mothers after childbirth. Healthy, happy mothers mean a healthy, happy society.

Trust Your Gut

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Many ancient cultures, notably in Asia, have called the belly the “second brain” and the “second heart” because it is so sensitive to our thoughts, emotions, and lifestyles. It holds much wisdom and awareness. We have many phrases in our culture that reflect this…

“Butterflies in my stomach”

“I can’t stomach this.”

“My gut is telling me…”

As is often the case, modern science is catching up with this folk knowledge. The new field of neurogastroenterology reflects this shift in that it acknowledges its significance. It and other sciences are recognizing how much the health of our bellies impact our mental states as well as many diseases in our bodies. Always trust your gut.

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This “second brain”, otherwise known as the enteric nervous system, is made of sheaths of neurons that line our gut from the esophagus to the anus. This second brain contains about 100 neurons. MORE THAN THE SPINAL CORD OR THE PERIPHERAL NERVOUS SYSTEM. The vagus is the major visceral nerve and it primarily carries information from the gut to the brain, not the other way around which means it can work independently of the brain. So our state of being in our belly strongly informs our moods.

Medications that regulate mood such as the anti-depressants, selective serotonin reuptake inhibitors(SSRI’s) often cause GI issues. Our bowels already contain 95% of our body’s natural serotonin so these medications introduce an excessive amount of serotonin. More than 2 million Americans suffer from irritable bowel syndrome (IBS) which is often a side effect. Scientists have suggested that this could be considered a “mental illness” of the second brain.

This is why digestive health, belly breathing to calm and balance the nerves, and belly massage (especially self-massage) to break up emotional and physical blockages and scar tissue are so crucial to both our physical and mental health.

Chi Nei TsangChi Nei Tsang (pronounced “chee-nay-tsahng”) or CNT is an ancient Taoist Chinese form of bodywork and healing art combining abdominal massage with breath and energy work to clear the organs of toxins, toxic emotions, and energy blocks. It can gently work on the surface of the belly as well as working deep into the internal organs all the while promoting deep, centering breathing. Sessions include relaxing instruction on self-care (breath work and self-massage).
One session is beneficial but at least 2-6 sessions are highly recommended.

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What are the benefits of CNT?

  • excellent for digestive issues
  • breaks down scar tissue from various causes such as surgery (including cesarean section birth) and injuries
  • detoxifies the internal organs
  • clears away emotional trauma and blockage
  • activates lymphatic flow
  • soothes tension in the belly
  • improves mood and mental clarity
  • supports a strong immune system
  • NOT for pregnant or menstruating women

I was introduced to and studied CNT in Tucson, Arizona with Allison Post who (along with Stephen Cavaliere) wrote the book, “Unwinding the Belly: Healing with Gentle Touch”. It is based on the principles of CNT but she created her own style in a very user-friendly interpretation that makes for easy comprehension and application for self-care. I’ve maintained this self-care practice for 20 years.

We can enjoy greater health, peace of mind, and the many gifts that come with self-love when we embrace, value, and care for our bellies. Listen to your gut; it will always have your back.

Sacred Breath: Giving Ourselves Permission

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“The wisest one-word sentence? Breathe.”
~Terri Guillemets

Breathing is the channel through which the human body is designed to discharge 70% of its toxins. The smaller percentage of toxins are discharged through sweat, defecation, and urination. We don’t rid our bodies of toxins properly when we aren’t breathing properly; this means really filling our belly and lungs and fully exhaling, slowly and deeply enough to receive the oxygen that we truly need to function at full capacity.

We tend to forget and “outgrow” the full belly breathing that was so natural for us as babies. We can reclaim a major foundation of our health simply by relearning how to breathe by first becoming aware of our breathing patterns to see how often we actually hold our breath and checking in with our bodies throughout the day.

Sacred Breath breathe

In daily modern life, anxiety, stress, and trauma overstimulate the sympathetic nervous system (a system meant to be stimulated for only minutes at a time) on a consistent, on-going basis. We have become shallow chest breathers, just getting by with enough oxygen to survive while holding our bodies rigid.

Breathing affects our respiratory, cardiovascular, neurological, gastrointestinal, muscular, and psychic systems. It affects our sleep, memory, concentration, and energy levels.

Dropping our breath down to deep diaphragmatic (belly) breathing makes a huge difference and helps to re-program our nervous systems away from chronic stress.

The diaphragm muscle is located just below the lungs and, like any muscle, becomes weak when it is underused. Instead, we overuse the secondary breathing muscles located in the neck and the back causing imbalances and leading to neck and back issues and tension headaches. Eventually they can build up and surprise us with a pulled muscle that we didn’t see coming.

It is also a foundational “core” muscle. It is the beginning point for core strength and core rehabilitation. Both the diaphragm and pelvic floor work in tandem and are both toned during diaphragmatic breath. If we don’t use our diaphragms regularly while breathing, we don’t build foundational core strength. Proper breathing is essential to the natural course of laboring and birthing. It builds deep core muscle strength which aids mothers during pregnancy and postpartum recovery.

Breath plays a major role in the functioning of the immune system; in fact, improper breathing is a common cause of ill health and, in some cases, life-threatening disease. Medical research reports the prime cause of 1.5 million heart attacks each year is hypoxia (a lack of oxygen). Scientists have confirmed that a key precursor of cancer is a lack of oxygen at the cellular level.

It takes time to correct our breathing habits and develop the diaphragm muscle but, with repetition and consistency, you will feel the difference. Try this lying on your back with you knees up and soles of your feet down on any surface, just before you go to sleep. Repeat each 10-20x.

MAKE NOTE: If you get lightheaded, dizzy, or nauseous, this is a sign of detoxification and lets you know that your body really needs this. Just back off and take a drink of water. Return to the breathing when you feel clear again.

  • Place your hands on your belly, inhale, filling it like a balloon.
  • Exhale fully.
  • Place your hands on the sides of your ribs.
  • Inhale deeply, expanding your ribs out sideways avoid your chest rising.
  • Exhale fully.

See what happens when you give yourself permission to take up some space and time and really BREATHE.