Postnatal Exercise


In the first few weeks after you have had your baby it is important to take it easy and only perform very gentle activity.
The best exercises to do are your pelvic floor strengthening exercises.

Pelvic floor exercises will help to protect you against having accidental urine leaks. These exercises will also help your perineum and vagina to heal more quickly. The exercises will improve circulation to the area and help to reduce swelling and bruising. If you have had stitches these exercises are fine to do and won’t put any pressure on them.

As soon as you feel up to it try to get out and about for a gentle walk pushing your baby in the pram.
Make sure your handle bars are at the correct height so you can stand up nice and tall.
Start with gentle walking for about 10 minutes and slowly build up as you feel stronger.
If your lochia (bleeding after birth) becomes redder or heavier that is a sign you are over doing things so slow down and take it a bit easier.

After six weeks when you have had your check up with the doctor and they have given you the all clear, you can start to increase your activity level.

It is important to get advice from a qualified post natal exercise specialist as there are still many exercises that you won’t be able to do.

There are specialised exercise classes e.g. Buggyfit, that you can attend to make sure your exercise sessions are safe and effective.

Although for some of you exercise may feel like the last thing you want to do whilst you are adjusting to life’s new demands, it does have many benefits. It can …..

  • Boost your mood by increasing the level of endorphins (feel good chemicals) in your brain.
  • Help you to loose any excess baby weight
  • Protect you from any aches and pains
  • Give you more energy
  • Help you to cope with lake of sleep
  • Improve your strength and stamina which will help make looking after your newborn easier.
  • If you exercise in a group environment you can make new friends and meet ladies in the same life stage as you.

The main thing to remember is that your body has been through massive trauma and many changes so it is important to listen to your body and work within your limits.

Please feel free to contact me should you have any questions or would like to know about the
classes and services I offer.

Claire – clairecollinsfitness@hotmail.com www.clairecollinsfitness.co.uk

 

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