Firstly congratulations, we hope that your baby and you are healthy! So you are wanting to return to exercise, that’s great! Exercise has so many benefits for you after pregnancy such as decreasing post-natal depression, improving pelvic floor strength and improving your cardiovascular health. Read more below about when to start your return to exercise.
Returning to exercise after vaginal birth
You can start doing gentle pelvic floor exercises from the first day or two after birth. These are often exercises that are prescribed by your physiotherapist before you have your baby but also by the Physiotherapists in the hospital. If you feel any pain when doing pelvic floor activations, then stop. With these exercises, gently contract around your vagina with a lifting sensation, you should feel like you are trying to hold in urine or stop the passing of wind. Try this contraction 10 times and hold for a few seconds. Feel free to do this multiple times per day.
These gentle exercises immediately after birth can help with blood flow, reducing swelling and assist in tissue healing.
When confident feel free to start some gentle walking and gradually build up to 30minutes over a number of weeks. If you want to attend a gym or go to group classes, it is advised to see your doctor or obstetrician first. This is typically recommended at 6-8 weeks after birth.
Returning to exercise after caesarean
Similar to a vaginal birth you can start some gentle pelvic floor contractions when you feel ready. However you must take more caution with other exercises because of your healing wound. After 6 to 8 weeks, your scar will still be healing so it is important to take things slow. But it is ok to start walking, do low-impact aerobics or cycle and also do clinical pilates or exercise with an allied health professional such as an Exercise physiologist or Physiotherapist
You should avoid high-impact exercise for 3 to 4 months after giving birth and consult with your doctor or obstetrician if you would like to return to the gym or classes.
Do you want expert advice? Are you worried about exercising after birth? Try our mums and bubs classes!
We have specifically designed this class for you and your bub! By coming to these classes you will be educated on what to do and what not to do post pregnancy. To learn more click the link and we look forward to seeing you and your baby https://forgewestend.com.au/womens-health-and-pregnancy/
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