Postpartum Exercises FAQ. Physiotherapy At Home.
What are postpartum exercises?
Pregnancy is a beautiful yet very delicate phase of the life of a woman. During pregnancy, the body, as well as the psyche of women, undergoes a sea of changes. The excessive flow of different types of hormones, changes to the daily routine and diet, change of the figure, and the strain on the internal organs, especially those in the pelvic region – all these things take some getting used to and usually need extra attention. Postpartum exercises are one easy method to speed up the recovery process, lose weight, heal and restore your pelvic floor muscles and improve libido. Contact Pro Physiotherapy at home for postpartum exercises.
What are some safe postpartum exercises?
Kegel Exercises. Kegels is one of the most common exercises carried out by new moms. They involve contracting and releasing the muscles around the vaginal opening known as pelvic floor muscles. They are responsible for childbirth and sexual functions as well as urinating and become weakened after birth. Don’t do them if you’ve had severe birth complications and wait until your doctor tells you it is ok to do them. To learn proper kegel exercises contact physiotherapy at home (female physiotherapist)from the Pro Physiotherapy clinic for the best treatment.
Walking. Another great exercise is simply walking – it is cardio in its simplest form and will help to jump-start the weight loss process as well as prevent blood clots. You do need to wait however until the vaginal bleeding stops, which is usually a sign that the body is ready for some minor exercises. However if you experience a feeling of heaviness or a sensation of something bulging out of your vagina, refrain from walking and try to spend a few weeks lying down as much as possible.
Sit-ups. Sit-ups are great for toning the abdominal muscles (rectus abdominis), which had separated from each other and likely are cushioned with excess fat during pregnancy. However, you should talk to your doctor who will tell whether your body is strong enough to take on the sit-ups as they can be too intense for the brand new mom.
Swimming is another safe and very good exercise for a new mom. It is fairly easy and puts very little strain on the pelvic core region involved in pregnancy and childbirth. It is also a great cardio and really helps to sculpt the body further and show muscle definition.
Stretching. Some mild stretches are usually okay to do right after childbirth. Throughout the pregnancy, the body likely became stiff due to a lack of exercising in the last months prior to pregnancy. If it doesn’t cause too much discomfort in the abdominal and pelvic region, then stretching is great to do. Perhaps go easy on the abs stretch, though!
Pelvic tilts – these are great, as they are gentle enough yet target specifically the pelvic core region involved in pregnancy and childbirth. It helps to improve blood flow speeding up the recovery process.
Isometric contractions – these exercises involve muscle contractions and lead to noticeable sculpting of the body, with little effort and range of motion. Can be done in any position and are great and safe for new moms.
How soon can a new mother start exercising after childbirth?
This is a tricky question and an important one as well. While postpartum exercises are a necessity, starting those exercises at the wrong time can have an adverse effect on the body as well. As discussed earlier, the body of a woman takes a severe blow during pregnancy, and for that reason, it is extremely important to know if the body is actually ready to take on the stress of exercising. There is a general notion that exercises can be carried out as soon as a woman feels comfortable about them, sort of like your body will let you know when it is ready. However, some doctors advise women to wait until the six-week postpartum check-up. Others believe, that if you exercised regularly during pregnancy and had a normal vaginal delivery, you can carry out some light workouts like walking and stretching within a few days of the delivery. During the first week after pregnancy, it is better to take it easy though.
For women who had cesarean deliveries, exercising should start only after six to eight weeks after the delivery. Although some very light walking is okay, as it speeds up healing and prevents blood clots.
For those less active ones, who generally don’t exercise much at all, and did not exercise during pregnancy, it is recommended to check with their doctors before taking up any kind of exercise.
In all cases, it is always best to consult the doctor before starting any postpartum fitness program to make sure the body is ready to take up the stress of exercise. But it is also important to realize that starting a habitual work-out schedule as soon as the body can is an absolute must for a steady and fast recovery.
What kind of exercises a new mom should not do?
While doing workouts post-childbirth can speed up recovery and weight loss, doing the wrong exercise can also damage this process. Watch out for these:
– Too much stretching may damage the abdominal muscles that are still weak. Learn the better way of stretching without harming you must contact a good physiotherapist, we, Pro Physiotherapy provide physiotherapy at home anywhere in Bangalore.
– Excessive walking or running. Running is actually not recommended until the baby is at least 3 months old. It puts too much pressure on the pelvic region and can increase your chances of Vaginal Prolapse.
– Lifting weights. Do not lift weights for at least 3 months for the same reason. It is absolutely forbidden and can lead to permanent damage.
Another good practice is to exercise after adequate breastfeeding. Breastfeeding not only helps you to lose extra calories but it also helps in getting rid of the extra weight of your breasts, heavy with milk. Not following this can also impair your healthy recovery.
Do not work out if:
You are sick, overly fatigued, or have a slight hint of a fever. See your doctor if you have certain symptoms like having pain during urinating if your c-section incision (in case of those who have had cesarean delivery) is draining fluid for longer than normal if you have painful red spots (symptoms of Deep Vein Thrombosis) on your legs, or your breasts are inflated and reddish (a symptom of Mastitis).
What are some of the best postpartum workouts out there?
Post Natal Yoga and Pilates are great workouts to help with childbirth recovery. They are slow-paced and generally focus on posture, muscle conditioning through isometrics, which help to tone up and lose weight. Yoga is also great for restoring the mind-body balance. We are the leading physiotherapy clinic in Bangalore for postpartum exercises. We provide physiotherapy at home for any conditions related to physiotherapy. To know more about the postpartum exercises, contact Pro Physiotherapy, Bangalore.