Returning to exercise after birth

The benefits of regular physical activity on physical and emotional health are well documented and widely accepted. However, getting back into exercise after having a baby can feel daunting. So it is important to be well-informed about where your body is at and manage your expectations about how to return to exercise. Phoebe Prott, Founder & Principal therapist at Physio Inq Marrickville shares with us below her insights and what to specifically be mindful of when it comes to returning to exercise after giving birth.

First, the pelvic floor

Your pelvic floor is a group of muscles that acts like a sling inside your pelvis. These muscles play an essential role in keeping your continent and supporting your pelvic organs. If you imagine your pelvic organs (uterus, bladder and bowel) are a boat and your pelvic floor is the water level that the boat sits on. The boat is then attached by ropes (supportive ligaments) to a jetty - If the water level (pelvic floor muscles) is ‘normal’, then there is no tension on the ropes. After pregnancy and birth, your pelvic floor muscles can be stretched - so in this analogy; the water level is lower and the tension on those ropes (supportive ligaments) increases, which can develop into prolapse. By strengthening the pelvic floor muscles postpartum, you are reducing the risk of ongoing tension in these ligaments and therefore reducing the risk of developing prolapse in the future.

Rebuilding the strength of pelvic floor and abdominal muscles

Your abdominal muscles work together with your pelvic floor and lower back muscles to control movement and support the lower back and pelvis. These abdominal muscles will undergo a lot of stretch to accommodate a baby during pregnancy, and for them to return to a functional state that can tolerate the sort of load placed on them during exercise is a lot to ask in a short period of time. A steady progression of abdominal and pelvic floor exercises will help to improve the strength and tone of these muscles will help the lower back and pelvis to be more supported. Starting gentle, with specific post-natal exercises such as pilates guided by an experienced professional is a great start!

Getting ahead of the game

Screening for pelvic floor and abdominal wall dysfunction and associated risk factors can help you identify and address any existing issues and reduce the risk of future issues.

Talking through your exercise history (pre and during pregnancy), expectations, and current physical capacity with a physiotherapist or women’s health specialist will also help to create appropriate personalised goals.

Staying kind to yourself

It is ok not to be ready for anything more than a short walk! Looking after a newborn is very demanding on a mother’s body not to mention the interrupted sleep. It’s important to listen to your body - but pushing yourself while fatigued can increase your risk of injury.

However, gentle and mindful exercise such as pilates and yoga can not only be beneficial for your physical body, but for mental health too! Here at Scout Pilates our Parents & Cubs Reformer, Mat, and Yoga classes are specifically designed for the postpartum body + are a great time for parents to connect to a like-minded community of people going through the same journey.

Check our timetable for more info on our Parents & Bubs classes.