After 9 long months of undergoing various physical changes that ends with the most grueling task of all, childbirth, you may be wondering when and how you can start exercising again. While it may seem like the last thing you want to do, exercising following pregnancy can be incredibly beneficial once you are cleared by your doctor. Benefits of exercise postpartum can:
- Improve muscle tone/strength
- Improve mood/reduce stress
- Promote healthy weight loss
- Improve cardiovascular fitness
- Help to prevent postpartum depression
So how do you get started? There are a few general guidelines that should be followed. Always consult your doctor before starting and/or resuming an exercise program to discuss any contraindications, precautions, and/or guidelines, depending on the type of delivery you had. Once it is appropriate, remember to start slowly. Your body has undergone significant changes over the course of your pregnancy and childbirth, including ligament laxity, which may last for several weeks postpartum. Take time to appropriately warm up, drink plenty of fluids, and listen to your body. Once you are ready, here are some basic, low impact exercises to start rebuilding core stability, strength, and endurance.
- Pelvic tilt- while lying on your back with your knees bent, contract your abdominal muscles and rock your pelvis back, pushing your low back flat against the floor. Hold this position for 5-10 sec. Repeat 10-20 times.
- Bridge- while lying on your back with your knees bent, tighten your abdominal muscles and squeeze your gluts as your lift your hips off the floor. This should not put any stress/strain on your low back. Slowly return to resting position. Repeat 10-20 times.
- Kegal exercise: to strengthen the muscles in your pelvic floor, contract the muscles you would use to stop the flow of urine- hold for 5-10 sec. Repeat 10-20 times.
- Squat: with feet shoulder width apart, slowly lower your body, pushing your hips back like you are sitting down in a chair. Make sure your knees stay in line with your 2nd toe and do not let your knees move forward beyond your toes. Keep back flat. Repeat 10-20 times.
- Walking is a great way to re-introduce cardiovascular exercise. Start at a slow pace and gradually increase both pace and distance as appropriate.
For more information or questions regarding specific exercises postpartum and/or during pregnancy, contact us at ProActive physical therapy.
References:
Artal. R, O’Toole M. Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine. 2003. 37: 6-12.