Bringing a new life into the world is a transformative experience that also brings significant changes to a mother’s body. As exciting as the journey of motherhood is, it comes with its set of physical challenges. Many new mothers are eager to return to their pre-pregnancy fitness routines but are unsure when and how to do so safely. Pelvic floor physiotherapy in Sherwood Park helps in understanding the right time to restart workouts and the best possible practices for easing back into exercise, which can help ensure a healthy and effective postpartum recovery. Pelvic floor physiotherapy aims to rebuild strength and address any postpartum issues. 

When to Start Postpartum Exercise:

The timeline for resuming exercise postpartum varies for each individual and depends on several factors, including the type of delivery, any complications, and your pre-pregnancy fitness level. Pelvic health physiotherapy recommends waiting until your six-week postpartum check-up before starting any exercise routine. Here are some guidelines to help you determine the right time to start:

Vaginal Delivery:

If you had an uncomplicated vaginal delivery, you might be able to start gentle exercises, such as walking, pelvic floor exercises (Kegels), and stretching, within a few days to a week after birth.

Cesarean Delivery:

Recovery from a C-section typically takes longer. It’s important to give your body ample time to heal before starting any exercise. Most healthcare providers recommend waiting at least 6 to 8 weeks before resuming physical activity.

Complications:

If you experience any complications during childbirth, such as severe tearing, excessive bleeding, or other medical issues, it’s crucial to follow your physiotherapist’s advice on when to resume exercise.

How to Safely Resume Workouts

Once you have the green light from your healthcare provider, it’s important to ease back into exercise gradually. Pelvic floor physiotherapy in Sherwood Park helps you safely resume your workouts postpartum:

Start Slowly:

Begin with low-impact activities like walking, gentle stretching, and pelvic floor exercises. These activities help to rebuild your strength and improve your stamina without putting too much strain on your body.

Gentle Stretching Exercises:

Child’s Pose:

How to Do It:

• Kneel on the floor with the knees spread apart and your big toes touching.
• Sit back on the heels, extend your arms out, and bring your forehead to the ground.

Benefits: Stretches the lower back, hips, and thighs, promoting relaxation and flexibility.

Pelvic Floor Exercises:

Kegel Exercises:

How to Do It:

• Sit or lie down in a comfortable position.
• Contract the muscles you would use to stop the flow of urine, holding the contraction for 5-10 seconds.
• Maintain for 5-10 seconds and repeat 10-15 times.

Benefits: Strengthens the pelvic floor muscles, reducing urinary incontinence and supporting pelvic organs.

Listen to Your Body:

Pay attention to how your body feels during and after exercise. If you experience pain, discomfort, or any unusual symptoms, stop immediately and consult your physiotherapists.

Focus on Core and Pelvic Floor Strengthening:

Pregnancy and childbirth can lead to a weakening of your core and pelvic health muscles. Incorporate exercises like pelvic tilts, bridges, and abdominal bracing to rebuild strength in these areas.

Pelvic Tilts:

How to Do It:

• Lie on your back with your knees bent and feet resting flat on the ground.
• Inhale and gently arch your lower back, then exhale and push your lower back into the ground while tilting your pelvis up.

Benefits: Strengthens the lower abdominal and pelvic floor muscles, improving stability and support.

Abdominal Bracing:

How to Do It:

• Lie on your back with your knees bent and feet resting flat on the floor.
• Inhale deeply, allowing your belly to rise.
• Exhale slowly, drawing your navel towards your spine and engaging your abdominal muscles.

Benefits: Activates and strengthens the deep core muscles, supporting overall core stability.

Gradually Increase Intensity:

As your body heals and your strength improves, you can progressively raise the intensity and duration of your workouts. Consider adding low-impact aerobic exercises like swimming or cycling and strength training exercises with light weights or resistance bands.

Stay Hydrated and Nourished:

Proper hydration and nutrition are essential for postpartum recovery and maintaining energy levels during exercise. Be sure to drink plenty of water and eat a balanced diet rich in nutrients.

Prioritize Rest and Recovery:

Your body needs time to recover from childbirth. Ensure you get enough rest and avoid overexerting yourself. Balance your exercise routine with adequate rest and relaxation.

Benefits of Postpartum Exercise

Engaging in regular exercise, postpartum physiotherapy offers numerous physical and mental health benefits, including:

1. Improved Mood: Exercise releases endorphins that can help minimize stress, anxiety, and symptoms of postpartum depression.
2. Enhanced Energy Levels: Regular physical activity can boost your energy levels and help combat postpartum fatigue.
3. Better Sleep: Exercise can enhance sleep quality, leaving you feeling more rested and revitalized.
4. Faster Recovery: Strengthening your muscles and improving your cardiovascular fitness can accelerate your postpartum recovery.
5. Weight Management: Exercise can help you gradually return to your pre-pregnancy weight and improve your overall body composition.
6. Bonding Time: Exercising with your baby, such as taking walks with a stroller or participating in mommy-and-me fitness classes, can be a great way to bond with your little one.

Moving Forward with Confidence:

Resuming exercise after giving birth is a crucial step towards reclaiming your strength and well-being. Emerald Hills Physiotherapy Sherwood Park offers personalized guidance to help new mothers navigate this important journey. Pelvic floor physiotherapy in Sherwood Park is designed to address your needs and promote optimal recovery. Keep in mind each small step you take brings you closer to regaining your fitness and enhancing your overall health. Embrace this journey with patience and care, knowing that you are building a healthier and stronger foundation for yourself and your family.

Read More: Managing Chronic Joint Pain with Shockwave Therapy