Exercise postpartum can be just as confusing as during pregnancy and maybe even a bit more overwhelming since you are now juggling motherhood and caring for your little one–whether it’s your first or your fifth!
I remember being so anxious to move my non-pregnant body, but also being completely exhausted, overwhelmed and struggling to recover from a very physical birth experience. Ā I headed out the door for my first jog at 5-6 weeks postpartum and felt as though my pelvis was disintegrating beneath me with each footstep. Ā I quickly recognized that I was not ready to resume the high impact of jogging and returned to walking (for months and months).
Walking was EXACTLY the right exercise for me, for my little one. Ā It helped us to get outside each and everyday, multiple times per day. Ā It soothed my racing mind, it released endorphins and inspired creative thoughts. Ā It facilitated bonding as I cradled my son against my chest. Ā It is exactly where I recommend beginning; walking and breathing diaphragmatically.
Research shows that the sooner we begin to rehabilitate postpartum through safe, restorative exercise, the more effective our work will be in rebuilding neural connections and restoring stability. Ā So, start with passive diaphragmatic breathing then advance to a more active form to engage your transverse abdominals, to restore and reactivate an overstretched core.
I recommend that each and every woman make an appointment with a Women’s Health Physical Therapist–whether you think you need one or not! Ā Your body has been under enormous stress. It is of great benefit to your immediate and long term health and recovery to ensure proper working order of your pelvic floorĀ and your core. Ā Leaking is not normal, pain with intercourse is not normal and there are resources to help with this recovery!
Postpartum Exercise: Where to Begin!
Here Are a Few More Tips:
- Of course, look to your provider for clearance to resume exercise. Ā Beginning with breath work and gentle walking as tolerated is a great place to start.
- Listen to Ā your body and work with the body you have each day!
- Walk to fuel your recovery, to aid restoration and healing. Ā That means walking at a low-moderate intensity (level 4-5 out of 10) so that you do not overtax your body.
- Eat nourishing foods that aid in recovery–foods high in vitamin C and protein. Ā Stay well hydrated with water, herbal teas, sparkling water with fresh fruit.
- And rest! Ā Of course you must rest. Ā Your body has completed a tremendous job–of pregnancy and delivery–now, it must do the work to recover. Ā In the same way that it took time to grow and nourish baby, so too, does it take time for the body to fully heal. Ā Respect this time and healing process.
- Your body is working around the clock to recover and an appropriate level of activity is best determined through a one-on-one assessment with a professional based on your stage of recovery and circumstances of labor and delivery.
- Visit with a Women’s Health Physical Therapist and a Postnatal Exercise Specialist.
- I always recommend “Postpartum Recovery” session to learn about the postpartum healing process and to create a plan that is individualized based on your particular needs and goals.
- Check out this video to learn more!
Join us in our privateĀ FacebookĀ group for ongoing support and access to me for answers to all your pregnancy and postpartum related fitness questions! Ā If you have questions, please feel free to reach out! Ā Iām always happy to help! Ā If you found this helpful, share widely!! Ā Thank you!
You can work with me one-one-one via Skype or in-person. Ā VisitĀ www.bodiesforbirth.comĀ to learn more!