The fourth trimester is an excellent time to prepare your body for a regular exercise routine. It is a time to gently bring your abdominal and pelvic floor muscles back online so you can protect your body while caring for your infant. Whether you are wondering when you can get back to your old routines, or how you could possibly ever find time to exercise again, know that the first 12 weeks post-partum are a time to get used to and be kind to your body. Here are some guidelines to help you prevent injury post-partum:
During the first 6 weeks, walk if it feels good and do gentle abdominal bracing:
Lie on your back with your knees bent. Take a deep breath while relaxing your abdominal muscles and pelvic floor. As you breathe out, lift your pelvic floor and pull your abdominals in. Hold for 5 seconds. Work up to 5-10 breaths with the abdominal bracing several times per day.
This may seem too easy or boring but if you train yourself now, you can prevent injury in the future. A mistake I often see is moms pushing themselves too hard, too early. This can create pelvic floor, low back, or injuries to the pelvis that can take months to years to heal. Start slow and be gentle with yourself. The other common mistake I see is moms not gaining their abdominal strength back. This can set us up for back and pelvic pain in the future as well.
Between 6-12 weeks post-partum, I recommend abdominal strengthening. If you can regain your core strength that was lost during pregnancy, you will most likely be able to go back to your favorite exercises with less chance of injury by 12 weeks.
Here are some core exercises to start at 6 weeks.
Heel Slides
Leg Extensions
Toe Taps
Bird Dog
Planks
After 12 weeks, if your core feels strong and you are ready, start your regular forms of exercise slowly. If anything hurts, back off or do 50% of what you used to. By slowly easing in to your workouts, you will be able to do them regularly for years to come! If you do not feel strong after 12 weeks, keep working on core strengthening. Even 10 minutes of strengthening per day will help you heal and feel stronger in your body. It’s also important to figure out how to incorporate workouts into your new routine with baby, so celebrate walks and small steps toward your health.
Remember to be gentle with yourself as you learn to love your new body. It is strong and beautiful even if it has transformed through your journey into motherhood.
Love and Light,
Laine Morales, DC
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