17/12/2021
As a new mum, it can be extremely confusing as to what, when and how to begin being active again. We get told, “Don’t do anything until you have your 6 week check”....but then what….you can suddenly run a 5km again, deadlift your previous PB, join in a local HIIT class….??? 🤸🏃🏋️
The problem with the 6 week doctor's clearance is there is no guidance on how to build back up to your previous ability, and everyone is individual and on very different timelines.
There is no magic moment at 6 weeks postpartum where suddenly all your abdominal muscles have come back together, your pelvic floor muscles have regained all their tone and your body is free of relaxin….its important that we acknowledge some people will be ready to start some pelvic floor work at only a few weeks postpartum, where as some won't be ready to return to any exercise before 12 weeks! 🗓️🗓️🗓️
There is very little, if any, routine care provided for the mother to ensure her pelvic floor recovery is healing adequately. There is a high chance she won’t even be physically examined, unless she seeks professional help, and let’s be honest, who's going out of their way to make ANOTHER doctors appointment when you have a newborn, unless something is drastically wrong.🧑⚕️🧑⚕️🧑⚕️
At her 6 week doctors appointment, she may get asked a few basic questions, and if her answers are satisfactory, she will get the green tick to return to exercise but is left unsure as to what that even means! For some eager ladies, they will want to jump straight back to where they were a year ago which could put their bodies at risk of serious injury. Whereas some may be nervous about not knowing what they should and shouldn't do, so will just avoid it all.. 🤷🤷🤷
While i cant change the routine care women receive post parturm, i can make some recommendations of what to do to ensure your recovery and return to exercise is as smooth and safe as possible!
No 1, I highly recommend seeing a women's health physio, there are a few great private practices in Hobart, Rachel Andrews being one, or there are physios available through the public system at the Royal. Be proactive, and during your pregnancy, book yourself an appointment for around 6 weeks post partum, so you have the booking there, and don't have to worry about waitlists! 👍👍👍
No 2, find a Postpartum return to exercise guide to follow, a trainer who specialises in postpartum or join our Strong Starts - Rebuild Program 💪💪💪
No. 3 Listen to your body! Go slow, ease in and respect that your body just grew and birthed a human! Its going to need some time, and loving, to return back to its previous condition 🐢🐢🐢
No 4. Don’t feel the pressure to loose the extra baby weight instantly, give yourself some slack, you have much higher priorities at the moment, like fueling your body so you can fuel your baby! Move your body for enjoyment, for stress relief, for the endorphins, for feeling good, for the ‘me time’ and the rest will come ❤️❤️❤️
