POSTPARTUM TRAINING
Postpartum training can begin once you have received clearance from your doctor during your 6-8 week check-up. Depending on your pregnancy and delivery experience this can be even later.
Return to exercise WEEKS 7 -18
During the first few weeks of returning to exercise the key focus is on building baseline strength with simple functional movements- there is no perfect prescription for exercise for this period. It will all depend on each individual women and her previous and current level of function and goals she wants to achieve. In everyday life she squats, lunges, walks, bends, lifts, reaches, twists and often has a baby in her arms so we need to help her build strength in these areas
She should work on improving aerobic fitness- starting with small 10-20 min walks 3 time per week and building on this depending on how she feels. Low impact to start with increasing frequency and volume throughout the weeks, the focus is that she does not experience pain and not to push too hard.
Exercise considerations WEEKS 7 -18
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In this phase she should be performing exercises that feel comfortable and safe as she gradually progresses to more difficult exercises.
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Exercises within her program should not cause any of the following; leaking urine, she should not feel heaviness in her pelvic floor and has no pain.
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Recovery of the pelvic floor muscles- encouraging women to activate the pelvic floor as she performs the more challenging part of an exercise.
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Establishing an optimal breathing pattern- encourage her to relax her abdominal muscles and feel the rise and fall of her abdomen with each breath.
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Increasing strength through the core muscles- start with isolated work then build toward function.
Bulletproof your body WEEKS 19-42
Once some baseline strength is established and she is feeling stronger and more energised she will be ready to introduce higher impact exercise or lift heavier weights as long as no major complication or setbacks occur.
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Maintenance of pelvic floor exercises- focusing on these when performing more dynamic movements
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Reviewing her breathing pattern- the way in which we breath can change pressure to the pelvic floor and can change mood. Ensure good breathing patterns in the higher-level exercises
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Increase aerobic exercise- plan to increase distance or time first before increasing speed, and this should happen over weeks and months rather than days. Always check with how the body and she feels both during and after exercise.
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Strength training- progressing towards heavier weights and performing more complex movement patterns. Always focus on technique and ask about symptoms of pain or pelvic floor dysfunction.