17/12/2021
Top 5 tips for returning to training postpartum
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1.Heal first, then train. Doing too much too soon can inhibit and extend your healing period or could lead to further injury
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2.Realistic expectations are important for your mental health. You’re most likely going to feel weak and very unlike yourself. I had a hard time going from feeling so strong to feeling so out of control or disconnected with my body. Next time I will know it doesn’t last forever and I’ll not worry so much.
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3.Take your damn time! There is no rush to ‘bounce back’ immediately in any respect, be that strength, body comp, back to work, social life etc.
Once you’re back in the gym, make sure you’re feeling confident with modified exercises and lighter loads before progressing. You don’t need to have a massive push for progressive overload within your fourth trimester, just moving your body is enough. Focus more on reconnecting with your balance, breath and how your body moves through space again.
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4.Consulting a professional will be so beneficial during your pregnancy and postpartum. A women’s health physio can help you to assess your pelvic floor and diastasis as well as any other major issues that may have emerged such as prolapse (1 in 2 women Have prolapse and many are unaware). It’s great to get the all clear from them as well as your doc, because unfortunately the general 6 week check up most women experience doesn’t delve very deep into these issues. Also, a postpartum PT can further support you with the transition back to training by ensuring your performing your exercises safely.
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5.Process goals > outcome goals. Nobody needs the additional pressure of fitting into their pre-preggo shorts or lifting pre-preggo weights right away. It can be a lot mentally and physically, so focusing on the process makes big goals feel more achievable and takes the pressure off (good tactic for all the time not just PP)
