Did you recently have a pregnancy and now you are cleared to get back into exercise? It’s important to understand that the female body changes a great deal during pregnancy. This can alter your body awareness and set you up to not feel right when you get back into movement and exercise.
When regular exercise routines are disrupted for a while, as with pregnancy, we can feel “off” and become more prone to injury. Without a healthy foundation at the joint structures in our skeletal system, the muscles and cardiovascular system will not be as efficient. Thus, it’s important to set yourself up for safe exercise that does not create pain nor injury.
After giving birth, it’s essential for a woman to prioritize her health and well-being, and there are several important steps to take before resuming exercise. Here are three key things to do.
Consult with a Healthcare Professional
Before starting any postpartum exercise routine, it’s crucial for a woman to consult with a healthcare provider who specializes in functional movement. They can assess her individual health, consider any complications during childbirth, and provide personalized advice on when and how to safely resume physical activity. This step is especially important because the timing of postpartum exercise can vary depending on factors like the type of delivery, mental health, and any complications.
Pelvic Floor and Core Assessment
Pregnancy and childbirth can significantly impact the pelvic floor muscles and core strength. Women should consider getting a pelvic floor assessment from a physical therapist specializing in women’s health or a healthcare provider with expertise in postpartum care. Understanding the condition of these muscles is essential before engaging in any exercise that could strain or worsen the pelvic floor, such as high-impact activities. Our breathing patterns will also strain this area during gentle movements, as coordination with the diaphragm is essential for pelvic floor and core stability.
Gradual Return to Exercise
It’s important for women to return to exercise gradually, even if they were physically active before pregnancy. Start with gentle, low-impact exercises and focus first on regaining joint mobility, then rebuilding trunk stability, followed by overall cardiovascular endurance.
Postpartum exercise programs often include activities like pelvic tilts, Kegel exercises, walking, and gentle yoga. As strength and stamina improve, more intense exercise can be introduced over time, always being attentive to how the body responds and any discomfort or pain.
Remember that every woman’s postpartum journey is unique, and there is no one-size-fits-all approach to resuming exercise. Working with a healthcare practitioner who treats the whole body is an essential aspect of postpartum recovery and safely returning to physical activity.
