POST-ANTAL MUMS
You may feel like you have performed the equivalent to a triathlon in giving birth to your baby and exercise may be the last thing on your mind, yet this may be the best time for you to gently introduce a restoration plan to your body.
Exercise can help you to begin to feel better physically and mentally. Keep in mind that the immense transformation your body undergoes during pregnancy reverses gradually.. Relaxin, a hormone, which affects joint stability during pregnancy, can remain in your body for up too five months after the birth. It can take around six weeks for the hips, pelvis and connecting muscles to realign. It may take longer to shed those extra pounds.
Gentle exercises can hasten the restorative process and help you to stand taller, flatten your abdominal muscles, prevent long-term postural problems and prepare you to return to your favourite activities.
Remember that the pelvic floor muscles have been stressed and stretched. Any high impact activity will stress them further and could lead to incontinence problems.
Permanent damage could occur if you overstretch your body before it has resumed its normal joint, muscle and connective tissue alignment.
FREQUENTLY ASKED QUESTIONS
*HOW SOON CAN I RETURN TO EXERCISE AFTER DELIVERY?
On completion of a satisfactory postnatal check from your GP or Obstetrician. This is usually around 6 weeks and 8/10 weeks in case of caesarean delivery.
* CAN I DO ANYTHING BEFORE THE POST NATAL CHECK UP?
Yes your midwife will have given you a list of exercises to do including pelvic curls, tummy tightening and pelvis tilts� these are important preparatory exercises for you to do in the first few weeks after delivery.
* IS THERE ANY SPECIFIC ADVICE IF I AM BREASTFEEDING?
If you feed your baby before the class your breasts will be more comfortable and less likely to leak.
Wear a good supportive bra; a feeding bra is not suitable for exercising.
Have sips of water often during exercise to avoid dehydration.
Very strenuous exercise may affect the production and taste of your milk.
* WILL I EVER HAVE STRONG TUMMY MUSCLES AGAIN?
YES! . Providing the correct exercises are selected and correctly performed there is no reason why you should not make a complete recovery or in fact have stronger muscles than before.
HOW WILL I KNOW WHEN MY MUSCLES ARE READY TO BE WORKED HARDER?
Try this test:
Lie on your back with your feet on the floor.
Pull your tummy in and press your back to the floor.
With your hands on your thighs gently lift your head off the floor and reach your hands towards your knees, breathing out as you go. If you can hold this position for a few seconds with out the tummy pushing up or a gap obviously opening in a line down the centre of the tummy you are ready to work a little harder.
Remember- before starting any exercise plan after giving birth make sure your doctor is happy for you to do so and inform your fitness instructor before beginning a new class.
PN class handout 1999