Getting back to exercise… after baby
Whether you are beginning and exercise routine, already have strict routine in place or fit somewhere in between, you are here and realize how important exercise is during pregnancy for both mom and baby’s physical health.
But what about after pregnancy?
There isn’t as much research or guidance about this topic. You’ve gotten the “all clear to exercise” but what does that mean for you? Regardless of your previous athletic ability, you have gone through a physically transformational process growing and birthing this human. And it requires thoughtful recovery.
There are many questions, without a lot of clear answers.
- Can I jump right back in to the exercises I did before I was pregnant?
- Do I need to do even more than I did to lose these extra pounds?
- I am too scared to go back to my old classes; will I ever be able to keep up?
- Why is my back so sore from doing low impact “easy” exercises?
How do I begin exercising after pregnancy?
Well, here is the important answer… find proper guidance. The number of experts in postpartum recovery is growing, luckily! Recognizing mom needs real help to recover from issues like:
- Lower back pain and lack of core control
- Diastasis Recti (ab separation)
- Weak Pelvic Floor
- Urinary and anal incontinence
- Tight back and shoulders
Your body compensates for this growing baby in many ways during pregnancy including altering posture and breathing patterns. The other muscles in your body start to over compensate and can cause imbalances.
Breathing to improve core strength postpartum
The most fundamental recovery starts with breathing. When your belly is actually full of baby, it’s easier and necessary to start breathing in to your upper chest and shoulders. Take a really deep breath for me. Do your shoulders come up to your ears? You want to be sending that breath down to fill and expand your belly and ribs, a large filling inhale and long, cleansing, exhale.
By beginning to breathe like this you naturally engage your pelvic floor, transverse abdominis (the inner most layer of abs that support your back and provide a “strong core”) and diaphragm. You start to remind your body the correct way to breath and wake up the lower abs that may have been dormant as the pregnancy progressed. As you exhale, start with a kegel and push the air out of your body from the bottom up, this begins to engage your lower abs (“belly pooch” area) to help flatten.
Although breathing is simple, it is often the hardest to master, don’t give up. You don’t have to spend hours at the gym to start reaping some of the physical and mental benefits of post natal exercise and reclaiming your body! Find an expert in person or online who can provide more specific guidance for you and your specific needs to take simple yet highly effective steps to recovery and more thoroughly enjoy movement with your new buddy in tow!
xo,
