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7 Precautions For Post Natal Exercise
Congratulations on being a mom!
Months of pregnancy followed by childbirth have taken their toll on your body and it will take time to recover from all the events of the last 9 months. There is no rush to push your body to its limits right away; however, it is time to gradually regain your strength and fitness.
1. During pregnancy your body adapts to accommodate your growing baby. You have a piece of soft tissue called the linea alba that attaches to the symphysis pubis (center of the pubic bone) and the xiphoid process (the piece of bone at the bottom of the sternum between the top of the ribcage). Its purpose is the connection of other muscles around the abdomen. As you grow during pregnancy, this tissue can separate and the abdominal muscles spread apart from each other. This is a completely natural thing to happen. However, before you anticipate exercising after childbirth, you must wait until this tissue has returned almost to its original shape. That’s why it’s important that you get permission from your doctor before starting an exercise program. If you had your baby by caesarean section, then it will take you a little longer to recover. Also, the remaining scar tissue in the muscles makes them a little inactive and they will need time to start working properly again. It is important to communicate with your doctor/obstetrician who will be able to advise you when you are sufficiently recovered from surgery to start an exercise program.
2. It should be noted that for a few weeks after giving birth, hormones are still running around your body. There are still residual amounts of relaxin in your body. This hormone is released during pregnancy to allow soft tissues to become more elastic to allow extra space for the baby. Because of this, for a short time after birth you must be careful when stretching to avoid injury from stretching too much.
3. Are you breastfeeding? If so, then it is advisable to schedule your workouts around meal times. Some research suggests that if a mom breastfeeds directly after very rigorous exercise, her milk may contain high levels of lactic acid, which can temporarily affect its taste. However, this only applies to really strenuous exercise.
4. When you’re ready to start getting back in shape, be careful about which exercises you choose to start. The pelvic floor has been put under a lot of stress during labor, which can cause stress incontinence, but the good news is that you can start pelvic floor exercises almost immediately after giving birth.
5. The core muscles were also subjected to a lot of stress during pregnancy and childbirth. These muscles need to be activated to make them fire correctly and help improve posture. This will also help with any lower back pain. Try this simple reverse breathing exercise to get them working again:
– Place yourself on the floor on your hands and knees.
– As you inhale deeply, press your belly to the floor and hold for a few seconds.
– While you exhale slowly, pull your belly towards your spine as much as you can. Exhale as much as possible and hold again for a few seconds.
– Repeat the exercise.
– Make sure you take long slow deep breaths; you may even feel the pelvic floor lift as you exhale.
As you improve, you can make this exercise more challenging by extending your arm and/or opposite leg. This puts more tension on the core to stabilize.
6. Progress at a steady pace. After your 6-week check-up, don’t try to run a marathon the next day (unless you’re Paula Radcliffe!). Start working around 5 out of 10 (10 being maximum effort) and after a few weeks increase to 6 out of 10 and take care with high impact exercises. When your lochia (postpartum bleeding) has stopped, you could try swimming, although it is best to wait at least 6 weeks to avoid infection.
7. Finally, eat good quality fresh organic food and drink plenty of water, which will be good for you and the baby if you are breastfeeding.
So here’s to your good health and well-being. Good luck!
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