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FIT AND FAB AFTER CHILDBIRTH

A new mother experiences many physical changes after delivery, firstly from the birth process itself, followed by the gradual healing which occurs over the subsequent six months. She must adapt to a new body shape while dealing with atrophied muscles, bad posture, back or pelvic pain, and general fatigue. These problems are even more pronounced after a Caesarean section where the abdominal muscles are cut and need 6-8 weeks to repair.
Getting the pre-baby body back is essential but exercise should be gradual during the healing phase due to tiredness and sleep deprivation so don’t do too much too soon.  Returning to exercise too quickly can create additional problems or injury so guidelines are in place to help.  Medical experts advise that all mothers, regardless of age, seek out a physiotherapist who is expert in devising a suitable programme for her individual situation, and who can answer any questions on appropriate exercise or stress incontinence while giving ergonomic advice such as optimal positions for breastfeeding.   
           

Consider the following advice:

  • Following a routine delivery gentle abdominal exercises can be started after one week, but should be delayed until around 8 weeks following a Caesarean section. Emphasis is on strengthening the deep core muscles rather than the outer abdominals in the early stage, plus flexibility exercises. Postnatal classes for Pilates or yoga should be avoided until at least six weeks after delivery.
  • Monitor your body after exercise to ensure you are not feeling more tired or having increased back pain or other symptoms.Be sensible and build up your activity level gradually.
  • Many women experience pelvic floor issues such as urinary stress incontinence both pre and post-delivery. The cause is weakening of the pelvic floor muscles so it is essential that specific exercises are prescribed by your physiotherapist, especially before the more difficult abdominal exercises are started, to correct this condition.
  • Some women develop a separation down the middle of the abdominal muscles called a diastasis.This must be healed before the outer abdominal muscles can be exercised so  consult your physiotherapist for guidance on how to close the gap and select safe exercises
  • To retrain good posture in standing reach up tall while maintaining the normal curves in your spine, keep your chin tucked in and shoulders back while slightly pulling in your belly button and tucking your bottom under.
  • Protect your spine when breastfeeding by sitting well back in a supportive chair and placing a small rolled up towel in the hollow of your back. Put your feet flat on the floor or on a low stool while keeping your back straight and shoulders relaxed.  Use a pillow to support the weight of the baby, then bring the baby’s mouth up to your nipple.
  • To protect your back it is recommended to not lift anything heavier than your baby for the first 4-6 weeks, but if necessary hold the object close to your body and lift by straightening your legs using the stronger thigh muscles.  Simultaneously contract the lower abdominal and pelvic floor muscles to protect the spine.   
  • The body releases the hormone called relaxin around the time of birth to help the joints relax and ease the baby through the birth canal.  This hormone can remain in the body for up to 6 months so care should be taken with exercises involving heavy weights or jerky movements.  Heavy lifting and other vigorous activities should also be avoided but progressive weight-training using light weights or resistance bands are fine in the later stages.Equipment based strengthening using a gymball or TRX is also beneficial once the foundation core strength has been achieved. 
  • Cardiovascular exercise can be started early on after birth with gentle activities such as walking and swimming recommended because they are kind to the joints and pelvic floor. Later on this can be progressed to walking on the treadmill, cycling, rowing machine and gentle aerobics
  • As a progression to core activation exercises, mat Pilates can be introduced to your programme, and in the latter stages of healing the more challenging Pilates reformer is used
  • Remember to hydrate well during and after exercise especially if breastfeeding
  • Take time to rest and recover after exercise and aim for the optimal balance between activity and downtime to cope with the stresses of looking after a baby
  • Physiotherapists can help at any time during pregnancy and are particularly skilled at helping during the postnatal recovery period. A fit and pain free mother has more energy to enjoy her new child and integrate back into normal life!

     


     

Author by , Feb 20, 2019, Women’s Health

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