When Can I Return to Exercise After Having a Baby?
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")?
What are Good Online Postnatal Exercise Programs (either before or after Pelvic PT)
** 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.
* We will soon offer LIVE MuTu classes in Orlando starting in July/August of 2016!
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
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.
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!