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7 Precautions For Post Natal Exercise
Congratulations on becoming a mom!
The months of pregnancy followed by labor have taken their toll on your body and it will take time to recover from all the events of the last 9 months. There’s 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 symphesis pubis (center of the pubic bone) and the xiphoid process (the bony piece at the bottom of the sternum between the top of the rib cage). Its purpose is to connect other muscles around the abdominals. As you grow during pregnancy, this tissue can separate and your abdominal muscles will move apart. It’s a perfectly natural thing to happen. However, before you consider exercising after childbirth, you should wait until this tissue has almost returned to its original shape. It is therefore important that you obtain clearance from your GP before starting a training programme. If you delivered your baby by caesarean section, it will take you a little longer to heal. Also, the remaining scar tissue in the muscles makes them slightly inactive and it will take time for them to start working properly again. It is important to contact your GP/obstetrician who can advise you when you have recovered enough from the operation to start an exercise programme.
2. It should be noted that for a few weeks after giving birth, hormones continue to run through 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 more space for the baby. For this reason, for a short time after birth, you need to be careful when stretching to avoid injury from overstretching.
3. Are you breastfeeding? If so, it’s a good idea to schedule your workouts around feeding times. Some research suggests that if a mother breastfeeds right 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 intense exercises.
4. Once you’re ready to start getting in shape, be careful about the exercises you choose to start with. The pelvic floor has been put through 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 have also been put through a lot of stress during pregnancy and childbirth. These muscles need to be activated for them to pull properly and help improve posture. It will also help with any lower back pain. Try this simple reverse breathing exercise to get them working again:
– Stand on the floor on your hands and knees.
– As you inhale deeply, push your belly towards the floor and hold the position for a few seconds.
– As you exhale slowly, pull your belly towards your spine as tight as possible. Exhale as far as you can and hold again for a few seconds.
– Repeat the exercise.
– Be sure to take long, slow, deep breaths; you may even feel the pelvic floor lift as you exhale.
As you get better, you can make this exercise more difficult by extending your opposite arm and/or leg. This places more tension on the core to stabilize.
6. Progress at a brisk pace. After your 6 week checkup, don’t try to run a marathon the next day (unless you’re Paula Radcliffe!). Start working out at around 5 out of 10 (10 being maximum effort) and after a few weeks increase to 6 out of 10 and pay attention to high impact exercises. When your lochia (post-natal bleeding) has stopped you can 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, to your health and well-being. Good luck!
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