Safe Postnatal Exercise Programs

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.

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. 

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! 

​

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. 

THE  PELVIC  FLOOR  PISTON - FOUNDATION FOR  FITNESS  DIGITAL DOWNLOAD

Click here to view more details

"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. 

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!