Postnatal Exercise Considerations
Abdominal Separation
One of the main concerns for Mums returning to exercise postnatal is Abdominal Separation.
Medically known as diastasis recti, this can occur during pregnancy as the uterus expands, putting pressure on the abdominal muscles.
It is when the left and right halves of the rectus abdominis muscles (the "six-pack" muscles) separate along the linea alba, which is the connective tissue that runs down the center of the abdomen.
How to know if you have Ab Separation?
It can be visible to the eye as a bulge or gab in the middle of the abdomen, particularly when engaging your core.
When lying down and contracting the abdominal muscles, you may feel a gap between the muscles.
What to do if you have Ab Separation?
Ideally consult your Health care professional to see advise catered to your needs.
Avoid intense abdominal work. Crunches or sit ups and any other core twisting exercises.
Core-strengthening Exercises
Core Activation: Engage your deepest core muscles by pulling your navel toward your spine while maintaining your breathing.
Pelvic Tilts: Lying down, feet flat on the ground and knees bent. Engage your core muscles as your raise and lower your pelvis off the ground gently, pressing your lower back into the floor.
Modified planks: keeping knees on the ground, and the head in line with your back, engage your core gently.
Pelvic Floor: Continue to strengthen your Pelvic floor muscles by doing Kegel exercises. This is add support to your abdominals.
Posture: Maintain good posture during your recovery.
Breathing: Do not underestimate the power of controlled breathing. Engage your diaphragm and support the abdominal area.
Take it slow: postnatal recovery is a slow and gradual process. Avoid jumping back in where you left off pre baby. You will get there, but it takes time and patience. Stick with your exercise program, and enjoy all the other benefits that you get from it.
If you have concerns at any of our classes, please talk to your Instructor where they can give you modifications where necessary.
Pelvic Floor
In postnatal recovery, your Pelvic Floor Muscles may have been weakened due to pregnancy or childbirth and can manifest itself in difficulty controlling urine, feces, or gas or a feeling of heaviness in the pelvic area. It is different for everyone but something to take notice of.
Another consideration can be Pelvic Organ Prolapse. This is a weakening of the pelvic floor muscles, ligaments, and connective tissues, leading to the descent of pelvic organs (bladder, uterus, or rectum). It can show in the form of feeling pressure or fullness in the pelvis, lower back pain, discomfort during intercourse, or the sensation of a bulge in the vagina.
Another consideration that we see on occasion from our members is Urinary Incontinence. It is caused by a weakness or dysfunction in the pelvic floor muscles, impacting the ability to control the release of urine. Leading to involuntary leakage of urine during exercise, sneezing or even a good laugh.
What to do if you have any of these issues?
We would recommend you speak to your Health Care professional so they can assess you in person and guide you with an effective healing program.
Do your Kegels: Hold your Pelvic floor muscles for a few seconds as if trying to stop peeing, and release. Do these a few times a day.
Proper full breathing exercises: Inhale deeply through your nose, allowing your abdomen to expand. Exhale fully, engaging the pelvic floor muscles.
Good posture: stand tall and straight with your pelvis in a neurtral position. This can alleviate any unwanted pressure on your Pelvic Floor.
Avoid heavy lifting: the strain can put pressure on your Pelvic Floor.
Take on plenty of water and fibre: This can help with a healthy bowel function and avoid constipation which can cause strain on your Pelvic Floor.
Maintain a healthy weight: Excess weight can put undo pressure on your Pelvic Floor.
Take it slow: postnatal recovery is a slow and gradual process. Avoid jumping back in where you left off pre baby. You will get there, but it takes time and patience. Stick with your exercise program, and enjoy all the other benefits that you get from it.
If you have concerns at any of our classes, please talk to your Instructor where they can give you modifications where necessary.
Lower back pain
There are a number of possible causes for lower back pain postnatal. Here are a few:
Hormonal and structural changes which can increase ligament laxity and changes in posture.
Poor posture: carrying a new born and all that goes with them, can lead to lower back pain from poor posture.
Muscle weakness: A weakening of the back and core muscles during pregnancy and childbirth.
Abdominal Separation: Separation of the abdominal muscles, also known as Diastis Recti (see over on page) can lead to weakness in the core, affecting overall stability and potentially contributing to lower back issues.
What to do if you have Lower Back pain following a pregnancy?
We would recommend you speak to your Health Care professional so they can assess you in person and guide you with an effective healing program.
Strengthen your core: this can help alleviate your back issues.
Good Posture: Ensure good positioning when standing and moving. And consider your body mechanics when lifting your baby, car seat etc.
Pelvic Floor Exercises: Pelvic floor strength is interconnected with lower back stability. Include exercises that address the pelvic floor muscles.
Stretching and Flexibility exercises: This can help alleviate tightness and improve flexibility.
Pelvic Tilts: Lie on your back with knees bent. Tighten your abdominal muscles and gently lift your pelvis off the floor.
Breathing exercises: Practice deep diaphragmatic breathing to engage the core and promote relaxation.
Take it slow: postnatal recovery is a slow and gradual process. Avoid jumping back in where you left off pre baby. You will get there, but it takes time and patience. Stick with your exercise program, and enjoy all the other benefits that you get from it.
If you have concerns at any of our classes, please talk to your Instructor where they can give you modifications where necessary.
Motivation
Sometimes all you need is a little motivation to get you up and about moving with your new baby. It’s safe, warm & cosy at home, we know that, but nobody ever regrets getting out for a catch up with other Mums while doing some exercises for yourself. The endorphins will last you throughout the day, so put on that lovely new hoodie and your runners, and stick on your favourite tunes and make yourself go out and move even if only for 20 mins. You won’t regret it!
Some Suggestions to get you motivated & feel great!
Set aside some time each day for you to get outdoors and walking
Invest in a good pair or runners if you don’t already have them. The support of a good quality pair will help with your posture and recovery.
Buddy up: Suggest meeting a friend for a walk, coffee & chats. Sharing your experiences can make them feel less daunting.
Book into a Mum and baby class to help you meet other Mums in your area.
Don’t beat yourself if you take a day to hang out in your PJ’s and not leave the house. We sometimes need them too, but make plans for the next day to get out.
Even if you don’t feel like you look your best, who cares! Stick on your runners and sunnies, and out you go. Everyone is too busy thinking about themselves to notice your ‘bad hair’ day.
Download a good book on Audible and let that keep your company on your walk while your baby sleeps. A book can be all encompassing and keep your mind busy.
If you’re craving that time when you get to sleep more than 3 hours straight, don’t worry, this time is just a phase and your baby will soon sleep through the night.
You just made a little human, smile and take the credit for it!