Hey there sister, are you a mama who’s recently welcomed a tiny human into the world? Congratulations! Bringing a life into this world is one of the most miraculous things a woman can do. And now that you’ve got your hands full with your little one, it’s time to start thinking about getting your postpartum body back in shape.
Returning to exercise after childbirth can be a tricky task. Your body has been through a lot, and it’s important to approach it with care and patience. But fear not, my fellow mama! With a little guidance, you can ease back into exercise and feel stronger, more energised, and more confident than ever.
First things first, start slow and be kind to yourself. Don’t push yourself too hard too fast. Remember, you just spent nine months growing a human and then went through the incredible feat of childbirth. Your body needs time to recover.
Where do I start - self tests at home:
To start off, it's a good idea to get a better understanding of where your body is at so you have a good baseline before setting any fitness goals. We have a few self tests to help you get a better idea. Maybe jot down your starting point in your Notes on your phone so that they are easy to refer back to at a later date. Once you know where you're at - head on over to our other blog to get some ideas on what exercises to do here.
The Diastasis Recti Test: Diastasis recti is a separation of the abdominal muscles that can occur during pregnancy. It is common for many women - please do not be alarmed or think there is anything wrong. You are completely normal. To check for diastasis recti, lie on your back with your knees bent and your feet flat on the floor. Place your fingers on your abdomen, just above your belly button. Slowly lift your head and shoulders off the ground, and feel for a gap in your abdominal muscles. The size of the gap will be different for everyone and in some women will completely heal. Exercise can help with recovery but please start gently and gradually build your way up.
The Pelvic Floor Test: The pelvic floor muscles can become weakened during pregnancy and childbirth, which can lead to problems like incontinence or pelvic organ prolapse. To check your pelvic floor muscles, try stopping and starting the flow of urine midstream while using the restroom. If this is a struggle, it's an area to work on with your exercise, but again - please start slow and seek help if you're unsure, particularly if there is any pain or discomfort. If this test is easy, it's a good sign that your pelvic floor muscles are strong enough for gradually increasing your exercise.
The Posture Test: Your posture can be affected by pregnancy and childbirth. It's also impacted from breastfeeding and caring for your precious little one. This is all completely normal. To check your posture, stand with your feet hip-width apart and your shoulders relaxed. Check that your ears, shoulders, hips, knees, and ankles are all in a straight line. Common imbalances include hips being pushed forward or your shoulders rounded forward, and these can be good areas to gradually start to work with when thinking about exercises. Some muscles can be stretched out and (think front of your chest if for rounded shoulders) and others can be strengthened (think back muscles for rounded shoulders, glutes and pelvic floor for your pelvis.)
Remember - once you know where you're at - head on over to our other blog to get some ideas on what exercises to do here.
What else can I do?
Osteopathy can also help with postpartum depression and anxiety by reducing stress and tension in the body. By addressing the physical symptoms of postpartum recovery, osteopathy can help you feel more balanced, centered, and ready to take on the world. An osteopath can also help you get a better understanding of where your body is at and what areas to focus on.
Last but not least, let’s talk about Pilates. Pilates is a great way to strengthen your core muscles and improve your posture, both of which can be affected by pregnancy and childbirth. There are so many great exercises that can be modified for all fitness and strengh levels to ensure you're doing just the right amount. Pilates can also help improve your flexibility and balance, making you feel more confident and comfortable in your body.
If you’re new to Pilates, consider taking a class with a certified instructor who can guide you through the exercises and ensure that you’re using proper form. Once you’ve got the hang of it, you can continue to practice Pilates at home using online videos or apps. Our blog has some good introductory Pilates exercises to try at home.
Listen to your body!
Remember, mama, the most important thing is to listen to your body and be patient with yourself. Your body has been through a lot, and it’s important to give it the time and care it needs to recover. With a little patience, dedication, and a lot of love, you’ll be back to feeling like your strong, badass self in no time.
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