Beth Davies Coaching

Postnatal Exercise – where to start

Postnatal exercise – where to start! Exercising after baby can be confusing (and that’s coming from someone who has spent the last 8 years working with postnatal women). Of course, we’d love a textbook on exactly what to do, in the same way, we’d love a manual for motherhood ūüėČ however, it doesn’t exist. But some broad guidelines do! So here we go!¬†

Brain says yes, body say no..

The epic buggy walks with your NCT mum friends, the runs with your brand spanking new running buggy, getting back to your fave Bootcamp or CrossFit community are so tempting if you feel ok. 

The thing is that postnatal healing extends beyond that initial 6-week window. And let’s face it, the 6-week GP check isn’t that in-depth, often comprising of a couple of questions and no physical check. Click here to read my blog on how to own your 6-week check¬†¬†

Personal healing time after baby depends on so many factors so here are a few to consider: 

  1. type of delivery 
  2. damage to the tissues from tears, assisted births or episiotomies
  3. how well you’re eating and drinking¬†
  4. sleep(!) 
  5. length of time between pregnancies (if this isn’t the first)¬†
  6. any existing issues such as pelvic organ prolapse 

Wonder what you can be doing?

Here are some ideas of where you can start if you are wanting to exercise after baby: 

  1. Re-establish breathing pattern and connection to the pelvic floor 
  2. Isolated pelvic floor work 
  3. Stretching and mobility 
  4. Light walking/gentle movement
  5. Relaxation and rest  
These might feel like “not much” but after giving birth, we want to avoid any big increases in intra-abdominal pressure (particularly when the core and pelvic floor may be vulnerable).¬†
These can form a great foundation to then add in more challenging and complex work. 
If you have given birth and would like help returning to the exercise you love, you can book a free 15-min call here or check out my page on postnatal exercise. 
Beth Davies is an experienced personal trainer and coach specialising in female health, pelvic health, pelvic organ prolapse, and exercise. Her programmes educate, empower and support women back to training or their active life, eliminating symptoms and building strength and confidence. She has been featured in publications such as Stylist, Marie Claire UK, Woman & Home, and Metro

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