When is it safe to return to exercise after having a baby?

October 24, 2018
/ Synergy Physiotherapy /

Pilates

 

 

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Have you ever wondered how soon you can start exercising after you have given birth? Do you know what exercises are safe?  Are you worried about overdoing it? This blog can help answer these questions.

Most new mums worry about the following:

  • Being unfit and exhausted
  • Not being able to lose ‘mum tum’ and having a weak core.
  • Getting back pain or another injury
  • Worsening birth-related injuries such as C-section or tears
  • Waiting too long don’t know where to start

If that’s you, then don’t worry - you are not alone.  Virtually all new mums struggle with these questions.  But what is the right balance? 

If you get it right and follow good advice then you can:

  • Improve core strength and abdominal tone.
  • Improved Pelvic Floor strength and tone
  • Have a great feeling from exercising and moving well
  • Exercise with other new mums
  • Learn about common postnatal issues most mums experience
  • Learn how to progress your fitness back to pre-baby level
  • Strengthen your arms, back and legs

So, what are my top tips for new mums?

  1. Sit ups are not the answer
  2. Pace yourself
  3. Don’t compare yourself to celeb mums – that’s all smoke, mirrors and make-up artists!
  4. Don’t forget your pelvic floor
    and my top tip
  5. Safe exercise can start from day 1

Further Advice:

If you have had stitches for tears or C-Section then gently moving and exercising can improve blood flow and improve healing times.  Posture is so important in new mums and the following all put strain on your back, neck and arms.

  • Feeding (breast or bottle)
  • Lifting and carrying
  • Bathing

Learning to recognise poor posture and how to correct it can help prevent neck and back pain. Postnatal exercise could help improve postnatal depression and boost mental health.  Remember – its not all about the stomach.  Strengthening arms, legs, glutes/bum, back, neck as well as improving posture and pelvic floor are all the things you should look for in a postnatal Pilates class.

So where’s the best place to start?

If you have recently had a baby and are keen to get involved in a lovely social exercise and education then this may be for you.  My post-natal Pilates class is specially designed for new mums. The first sessions are over 6 weeks.  The structure is carefully designed so the exercises and advice are safe and appropriate.  If you have never done Pilates before then it’s no problem – we go at a very steady pace and there is plenty of opportunity for questions and advice.

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