7 precautions for postpartum exercise

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Congratulations on being a mom!

The months of pregnancy followed by labor have taken a 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 the limit right away; however, it is time to gradually regain strength and fitness.

1. During pregnancy, your body adjusts to accommodate your growing baby. It has a piece of soft tissue called the linea alba that attaches to the pubic synthesis (center of the pubic bone) and the xiphoid process (the bony part at the bottom of the sternum between the top of the rib cage). Its purpose is the connection of other muscles around the abs. As it grows during pregnancy, this tissue can separate and the abdominal muscles separate from each other. This is a perfectly natural thing to happen. However, before anticipating exercise after giving birth, you should wait until this tissue has almost returned to its original shape. Therefore, it is important that you obtain authorization from your GP before starting a training program. If you delivered your baby by cesarean section, it will take a little longer to heal. Also, the remaining scar tissue in the muscles makes them a bit sluggish and it will take time to start working properly again. It is important that you contact your primary care physician / obstetrician, who will be able to advise you when you have sufficiently recovered from surgery to begin an exercise program.

2. It should be noted that for a few weeks after giving birth, hormones continue to circulate through your body. There are still residual amounts of relaxin in your body. This hormone is released during pregnancy to allow the soft tissues to become more elastic to allow additional space for the baby. Because of this, for a short time after birth, you need to be careful when stretching to avoid injury from over-stretching.

3. Are you breastfeeding? If so, it is wise to plan your workouts around feeding times. Some research suggests that if a mother breastfeeds immediately after very rigorous exercise, her milk may contain high levels of lactic acid that can temporarily affect its taste. However, this only applies to really strenuous exercise.

4. Once you’re ready to get back in shape, be careful which exercises you choose to start with. The pelvic floor has been put under great stress during labor, which can lead to stress incontinence; however, the good news is that you can begin pelvic floor exercises almost immediately after giving birth.

5. The core muscles have also been under great strain during pregnancy and childbirth. These muscles need to be activated to be activated properly and help improve posture. This will also help with any low back pain. Try this simple reverse breathing exercise to get them back to work:

– Get on the floor on your hands and knees.

– While inhaling deeply, push your belly towards the ground and hold it there for a couple of seconds.

– As you breathe out slowly, pull your belly toward your spine as hard as you can. Breathe out as much as possible and hold again for a couple of seconds.

– Repeat the exercise.

– Make sure you take long, slow and deep breaths; You may even feel your pelvic floor rise as you exhale.

As you improve, you can make this exercise more challenging by extending your opposite arm and / or leg. This places more stress on the core to stabilize itself.

6. Progress at a steady pace. After the 6 week review, don’t try to run a marathon the next day (unless it’s Paula Radcliffe!). Start working out around 5 out of 10 (10 is max effort) and after a couple of weeks increase to 6 out of 10 and be careful with high impact exercises. When the lochia (postpartum bleeding) have stopped, you can try swimming, although it is best to wait at least 6 weeks to avoid infection.

7. Lastly, eat good quality fresh organic food and drink plenty of water, which will be good for you and your baby if you are breastfeeding.

So for your good health and well-being. Good luck!

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