One of the most common questions I get asked by new moms is how soon after giving birth can I start exercising and what kind of exercises are good for me post-natally?
ANSWER: It's always recommended that you wait until you have had a post natal check up by your doctor or midwife and given the thumbs up to start exercising again. This is usually about 6 weeks after a normal delivery and 8-12 weeks depending on how you feel after a caesarean delivery.
This recovery period is essential to ensure that the uterus has retracted back into the pelvis, bleeding and discharge have ceased, and stitches have healed. It may also take some time after birth to feel ready to exercise again as you will feel you need to rest and be with your new baby, and also settle into a routine with your new baby which allows you the time to exercise in between feeds.
Exercises you can do before your 6 week post natal check up:
Gentle walks with your baby in the stroller, gentle swimming is also very therapeutic and can energise you from your sleepless nights, easy cycling and most importantly (and never to be left till last!!) is core stability and pelvic floor strengthening (this does not mean crunches!!) These include lying pelvic tilts, supine toe tapping, and abdominal hollowing to mention a few.
It is of great importance to help restore you as a post natal mum to strengthen the pelvic floor muscles and be able to rebuild them to their optimum strength. Taking a Mommy & Me Pilates class with your baby is a great way to get fit and meet other Moms!
Liberty Movement Yoga & Pilates Studio located in Liberty Village is a small studio inside Balance Integrated Healthcare owned by yoga and Pilates instructor, prenatal educator and doula Eloisa Slimmon. Classes are limited to 8 registered students, assuring each student receives one-on-one attention from the instructor. Learn more at libertymovement.ca