We receive many questions about postnatal exercise concerns and online programs. We hope you find this information helpful!
When Can I Return to Exercise After Having a Baby?
The American College of Obstetricians and Gynecologists has general guidelines on this topic.
In addition to those general guidelines, it is important to remember that having a baby via C-section or vaginal delivery is a big deal! Your body is incredible, strong and beautiful. Honor your body during this time and allow the tissues to heal ( vaginal delivery as an extreme sport and returning to exercise after a C-section).
Movement is very beneficial to healing such as walking, breathing exercises and pelvic floor exercises. Generally, after 4-8 weeks (based on your medical visits), you can increase to higher intensity aerobic exercise and weights. If you try to go back to the same exact exercises that you were doing during pregnancy or before, you may realize you have changes affecting the way you move and feel such as: scar tissue adhesions at your abdomen, a prolapse starting, separation of the abdominal muscles, leaking with jumping.
In addition to those general guidelines, it is important to remember that having a baby via C-section or vaginal delivery is a big deal! Your body is incredible, strong and beautiful. Honor your body during this time and allow the tissues to heal ( vaginal delivery as an extreme sport and returning to exercise after a C-section).
Movement is very beneficial to healing such as walking, breathing exercises and pelvic floor exercises. Generally, after 4-8 weeks (based on your medical visits), you can increase to higher intensity aerobic exercise and weights. If you try to go back to the same exact exercises that you were doing during pregnancy or before, you may realize you have changes affecting the way you move and feel such as: scar tissue adhesions at your abdomen, a prolapse starting, separation of the abdominal muscles, leaking with jumping.
What if I Have Pelvic Organ Prolapse, Urinary Leakage or Diastasis Recti (abdominal separation causing a "pooch")?
Once you are cleared by your OB medically, we highly recommend you see a Pelvic Physical Therapist (Women's Health Physical Therapist). This is exactly what we do! We help you maximize your pelvic, abdominal, and back health to be able to return fully to your daily activities, including exercise programs. We can do postnatal screenings to identify these conditions and provide individualized treatment and home programs for you.
What are Good Online Postnatal Exercise Programs (either before or after Pelvic PT)
There are numerous postnatal exercise programs out there, which is why we want to highlight the very best! The programs listed here are ones that specifically take pelvic health into consideration. They are developed by fitness trainers or PTs we trust.
** These exercise programs are not just for up to 1 year postnatal. They are safe for most people at any age because they are meant to facilitate proper form and optimal pelvic/core health.
** Concern: Classes that focus on the BOOT CAMP mentality . Some of the exercises can be okay, but often women are pushed to do crunches, planks, high-intensity jogging and jumping with the motto "get your body back into shape quickly." These exercises are typically not appropriate for many women in the first year after baby. Many women go to countless exercise classes for their abdominals only to learn that it was making the diastasis recti and pelvic floor issues worse.
** We receive questions about the Tupler Technique often. It involves using a splint for a certain period of time while doing specific exercises. It can work for some, but we find that it is not applicable to daily function and many women have difficulty adhering to the program. We didn't feel comfortable putting it on our "best" list.
* We will continue to modify and add to this list.
** These exercise programs are not just for up to 1 year postnatal. They are safe for most people at any age because they are meant to facilitate proper form and optimal pelvic/core health.
** Concern: Classes that focus on the BOOT CAMP mentality . Some of the exercises can be okay, but often women are pushed to do crunches, planks, high-intensity jogging and jumping with the motto "get your body back into shape quickly." These exercises are typically not appropriate for many women in the first year after baby. Many women go to countless exercise classes for their abdominals only to learn that it was making the diastasis recti and pelvic floor issues worse.
** We receive questions about the Tupler Technique often. It involves using a splint for a certain period of time while doing specific exercises. It can work for some, but we find that it is not applicable to daily function and many women have difficulty adhering to the program. We didn't feel comfortable putting it on our "best" list.
* We will continue to modify and add to this list.
MUTU SYSTEM
"Had enough of the baby belly? Strengthen your core, improve pelvic floor function + get strong, fit + body confident… however long ago you had your baby!"
Click on the Banner Below to Learn More!
We recommend this to new moms in conjunction with our pelvic PT sessions OR this program can serve as a stepping stone to more advanced exercise programs (getting back to high-intensity weight lifting classes and/or aerobic exercises) . Tracy Sher serves as Medical Advisor for MuTu and affiliate and fully endorses the program. The online program also includes access to a very active online support group. The founder, Wendy Powell, is very passionate about this system and heavily involved in online support.
* We will soon offer LIVE MuTu classes in Orlando starting in July/August of 2016!
* We will soon offer LIVE MuTu classes in Orlando starting in July/August of 2016!
FIT2B
"Wholesome fitness for the whole family. You crave modesty, affordability, and accountability."
Another program that is always rated with high satisfaction is Fit2B , by Beth Learn. The primary feature is a monthly or yearly membership that provides online options such as: access to over 100 workouts, a supportive Facebook community, discounts on eCourses , and a Fit2B mobile app.
HAB-IT
"Hab-it: Pelvic Floor is a DVD [now digitial download] that gives women suffering from the symptoms of a weakened pelvic floor (urinary incontinence, pelvic prolapse) the experience of working with a physical therapist from the comforts of home. The intent of the DVD is to help, if not eliminate, the symptoms of a weakened pelvic floor...designed with input from physicians, physical therapists, and real patients to ensure that viewers receive expert guidance that addresses the most common mistakes and frustrations of physical therapy"
The website features a series of digital download exercise programs: Hab-It Pelvic Floor Exercises, 7 Day Advanced Stabilization Program, Interval Cardio Workout, Interval Plyometric Workout.
We heard a lot about this from patients. They enjoyed the program, but were looking for more individualized programs as well.
We heard a lot about this from patients. They enjoyed the program, but were looking for more individualized programs as well.
THE PELVIC FLOOR PISTON - FOUNDATION FOR FITNESS DIGITAL DOWNLOAD
"The pelvic floor has long been the only muscle targeted in the battle against incontinence, and yet ignored in our pursuit of a strong ‘core’. New research has helped us understand that the pelvic floor is actually a critical part of the ‘core’ team and collectively that team works together to keep your center anchored and dry. Integrated teamwork, linked to the up and down pistoning action of our breath, provides a sturdy foundation that supports our joints and movement, accelerates fitness, and keeps us dry. Also recommended for minimal to moderate prolapse, diastasis, and pelvic pain."
Physical Therapist Julie Wiebe is a leading clinician and educator on the topics of returning to high-level athletics after changes at the pelvic floor and core. Foundation for Fitness is your first step toward resolving leaks and restoring a strong foundation for your movement and fitness.
* This is an educational online course rather than an exercise system. Highly recommended to understand the pressure system of the core. You can view this as a great complement to the full programs listed above.
Physical Therapist Julie Wiebe is a leading clinician and educator on the topics of returning to high-level athletics after changes at the pelvic floor and core. Foundation for Fitness is your first step toward resolving leaks and restoring a strong foundation for your movement and fitness.
* This is an educational online course rather than an exercise system. Highly recommended to understand the pressure system of the core. You can view this as a great complement to the full programs listed above.
We hope this has been helpful!
If you would like to set up a consultation with one of our Pelvic PTs , you can fill out the registration form on our welcome page HERE or call 407-900-2876
~ Tracy Sher and the Sher Pelvic Health team!
If you would like to set up a consultation with one of our Pelvic PTs , you can fill out the registration form on our welcome page HERE or call 407-900-2876
~ Tracy Sher and the Sher Pelvic Health team!
RSS Feed