Return to Exercise Post-Pregnancy
It is important to get back exercising after you have had a baby and there are many benefits. It will help you get stronger, help you recover from labour, raise your energy levels and help your mental well-being. However, it is important not to go back too quickly as your body needs time to adjust to the changes that have happened to it.
The pelvic floor muscles and ligaments can be weaker after a vaginal delivery especially if you had a big baby or a long or very short second stage (pushing). It is important to start exercising your pelvic floor muscles as soon as possible even a day or two after the birth. If you are not sure if you are doing your Kegel’s (pelvic floor exercises) correctly, we can do an assessment.
Your tummy muscles have also been stretched and need to be strengthened back to their previous level (or better than before!). It is very common for new mothers to start at too high a level. You should always be able to hollow in the lower tummy when doing the exercise. If it is bulging out at all, the exercise is too high a level for the moment.
It’s okay to start walking as soon as you are comfortable but you should wait for at least 6 weeks before increasing the level of impact.
If you would like us to assess your muscle strength and advise you on what exercises are appropriate, make an appointment to see Mariola. You can also opt for a pelvic floor examination (at least 6 weeks post-natally). At this stage you can also join our post-natal Pilates class.
