Being in the postpartum period is beautiful but challenging at the same time. Whether you are a first-time mom, or a few-time veteran, you are thrown into a world of change both within yourself and your family environment.
You may have expected to feel back to normal relatively soon after delivering, especially after 9 months of having your body go through constant changes! But it doesn’t exactly go that way, does it? So much is changing within our bodies during the postpartum time frame and this requires a bit of grace.
Fast forward and now you are just past your 6-week appointment. Your physician may have told you that “you’re good to return to normal activity!”, but you’re left with a ton of questions, potentially feeling a little (or a lot!) weaker than normal, and wondering how you are supposed to just jump back in to exercise! So let’s break that down.
Tips and Red Flags!
- Start Slow! Your exercise routine may look quite a bit different in the first few weeks of postpartum exercise and that is okay! You want to approach return to exercise like you are a beginning - Start slow and modify as needed!
- Avoid Abdominal Coning/Doming - If you see a bulge in your abdomen, or your abdomen had a tent-like appearance when you are doing abdominal exercises, or even just getting up from a chair - this is your sign to modify - Consider a Diastasis Recti Consult by a trained Physical Therapist.
- NO leaking! - If you are experiencing urinary or fecal “leaking” AKA incontinence, when you run, do jumping jacks, cough, sneeze, laugh, etc. that is a sign your pelvic floor is not quite ready for that specific activity - this is your sign to avoid that activity and see a Pelvic Floor Physical Therapist!
- New or Worsening Pain - If you are doing an exercise and you start to have new or worsening pelvic, hip, abdominal, or low back pain - this is your sign to stop, modify as needed and see a Physical Therapist if this continues!
It is always a good idea to get checked out by your local Pelvic Floor Physical Therapist before returning to your “normal” activities postpartum. Whether you gave birth vaginally or via Cesarean, there have been a lot of changes to your pelvic floor and abdomen, that are not often evaluated by your OBGYN or Midwife. So whether you’re having symptoms or not, it is never a bad idea to get a quick evaluation!
Need more help returning to exercise? Call or Email Expecting Well LLC for a free consult, exercise coaching, or Pelvic Floor Physical Therapy!
Expecting Well (expectingwellpt.com)
In-Home or In-Office
expectingwellpt@gmail.com
(201) 497-0117
Facebook facebook.com/ExpectingWellPT I Instagram @expectingwell
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