If you have had a baby recently or even in the last few months and are keen to return to exercise, then one of the things that you need to know is when you can safely do so. During the first 6 weeks I would recommend walking and gentle pelvic floor exercises. After this time, the guidelines are that you can return to exercise 6 weeks post-natal and 12 week post c-section.
We really don’t realise what an enormous event childbirth is and exactly what our bodies have been through! For this reason we don’t give any consideration to the fact that our bodies actually need to heal and recover and can often jump straight back into the exercise we were doing pre pregnancy!
It wasn’t long ago at a Buggyfit class that we got onto the subject of Prolapse! It was this conversation that led me to write this Blog. I won’t go into too much detail here are about the conversation, but the outcome was that two mums (who were attending their first session with me) came to me at the end of the class and said they thought something was wrong down there!
Mums ask me all kinds of questions about Buggyfit. Sometimes they have concerns before they attend a class which may be putting them off coming. Sometimes they have concerns during a class.
I think it is fair to say that most of us are desperate to lose some baby weight once the little one has arrived. From our own desire to feel like ourselves again along with the added pressure in society to just pop back into shape!
Diastasis Recti is the stretching, lengthening and weakening of the entire abdominal wall that occurs during pregnancy and remains into the postnatal period. Diastasis means separation and during pregnancy we refer to the Diastasis of the Rectus Abdominus muscles.
There is so much to think about in those first few weeks of motherhood that it is very likely you won’t be giving much thought to looking after your body! However, it is important to understand that your body needs time to heal following pregnancy and childbirth and this healing process can take up to 2 years in total! Be kind to yourself and your body and allow it the time it needs.
I think it is fair to say that when it comes to the Pelvic Floor it is very much ‘Out of sight, out of mind!’ It certainly isn't a muscle we are taught to exercise and strengthen throughout our lives until of course we become Pregnant!
During pregnancy there are a number of postural changes that can occur to accommodate your growing baby. Once you have had your baby these muscular changes can remain which can lead to pain locally, in and around the surrounding areas.
A Prolapse is when one or more of the Pelvic Organs (the Bladder, Bowel or Uterus) slips from their normal position. This can happen when the Pelvic Floor Muscles become weak and are no longer able to do their job of supporting the Pelvic Organs. There are a number of different factors that can make our Pelvic Floor weak, one of these is pregnancy and childbirth.
You don’t really hear anyone mention the Fourth Trimester and it’s a pretty big deal so that’s why I wanted to write about it! There are many milestones during pregnancy, from your first appointment with your GP and midwife, your 12 and 20 week scans. The three trimesters which are all milestones in themselves. Each trimester comes with lots of information about what to expect.