Returning to exercise or physical activity following birth can be a daunting time; You can barely sneeze, let alone go for a walk. However, a targeted postanatal exercise program is important to reverse the deconditioning that occurs during pregnancy and labour. It is important new mums focus on recovery and rehab, rather than weight loss. A tailored program can restore strength, stability, pelvic floor strength, and abdominal wall strength. It can also support mental health, maternal discomforts, energy levels, urinary incontinence, posture, and overall wellbeing.
Exercise considerations
It is important to keep in mind the great changes that occurs during pregnancy, and then again during labour. Most of these changes last 4-6 weeks, however some can last up to 6 months. If not targeted appropriately, some mothers can experience unnecessary long term pains and dysfunctions.
Minimise ‘heavy’ core exercises that bear down on the pelvic floor. Return to these once core, pelvic floor, and bladder control are regained.
Avoid exercises that require fast movements, lateral movements, jumps, or changes in direction.
Avoid activities that cause pain and listen to your body. Self monitoring fatigue levels, exercise intensity, hydration, and calorie consumption is encouraged.
When to return?
Exercise clearance can range from 24 hours – 8 weeks, depending on each individual. Exercise should start slow, and increase gradually. Start with relaxing and invigorating exercises early on, rather than stressful and fatiguing exercise.
Exercise programs should include:
- transverse abdominal activation and pelvic floor exercises – these should be performed throughout the day, rather than just once per day. However these may need to be avoided if Diastasis Recti has occurred.
- Trunk/pelvic stabilisation, flexibility, and strengthening exercises
- Postural strengthening
- Slowly resume aerobic exercises and whole body muscle groups
As always, speak to your doctor or exercise professional prior to resuming a structured postnatal exercise program
