The daily routine for a new mom can be very hectic – there really is no schedule. With feedings every few hours and lack of sleep, your life is turned upside down!
Often new moms don’t have five minutes to brush their hair or do laundry let alone exercise. However, it is so important for them to take some time for themselves to strengthen the muscles and regain the stability that is normally lost during pregnancy.
Post partum women tend to carry weaknesses in their backs, bellies and bottoms that can cause quite a few aches and pains. Often if you allow the abdominal and back muscles that have become stretched and weak during pregnancy to remain that way, these aches and pains can follow you throughout life!
Keigel or Pelvic Floor exercises are extremely important before and after pregnancy. Women need to strengthen their Pelvic Floor as well as lower abdominals, back stabilisers and the muscles of the upper back to ensure your core is strong – especially when you’re lifting that baby of yours! All the daily strains the body endures caring for a child can easily take their toll on your back!
Exercise programs such as Pilates that increase your core strength are great for new moms. Traditional aerobic exercises may be good for burning body fat but they don’t address issues such as weak joints, lack of muscle strength and urinary incontinence that are important for post partum women. Pilates post natal will help improve posture, muscle balance, increase metabolic rate, increase self confidence, strengthen your expanding pelvic floor and abdominal muscles.
It is important to remember when exercising post partum that the joints will still be unstable and to be careful when resuming exercise. Also make sure you activate the pelvic floor muscles lightly to help activate the deep stabilisers of the low back area and avoid putting too much stress on the lower back for a while: for instance, don’t place both legs up in the air at the same time or lift too heavy of a weight. Remember the closer you keep things to the body, the less stress that will be on your lower back.
Remember to obtain medical clearance from your doctor before normal exercise resumes.
Deanna Smith is an Exercise Physiologist working with RVC Rehab Services at Chrissie Tomlinson Memorial Hospital.
Deanna Smith
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