Following on from our recent announcement of our 6 week “Finding Your New Body Postnatally” Physiotherapy rehabilitation program, we figured our first blog post would be suited towards postpartum!
Now here at Body Form we believe that ‘postpartum’ goes beyond the first 6 months post birth. Mum’s you have worked hard for 9 months to create your beautiful child and the new changes in your body can last YEARS post giving birth! Many of my clients have reported that they have felt ‘not quite right’ or not confident in their bodies - so Mums this is for YOU!
3 THINGS YOU SHOULD KNOW POSTNATALLY:
Pelvic Health
What is pelvic health you ask? It is the best possible functioning health and management of bladder, bowel and your reproductive organs. It plays a important role in complete physical, mental, social and sexual well-being.
Some signs of pelvic health dysfunction:
Increased frequency of urination (8+times per day)
Leaking urine when coughing, sneezing, laughing or exercises
Unable to make it to the toilet on time
Pain with intercourse
Feeling of heaviness in the perineum
Difficulty inserting a tampon
If any of these ring true for you - a Women's Health specialist Physiotherapy appointment would be advised to help get you to have control over your body again!
2. Phases of Postnatal Period
REHAB AND RECOVERY 0-6 weeks
Regaining function
Improving pelvic floor muscle activation
Relieving aches and pains
RETURN TO EXERCISE 7-18 weeks
Recovering pelvic floor strength
Increasing strength throughout the trunk and globally
Gradually improving aerobic fitness
BULLETPROOF YOUR BODY 18+ weeks
Continuing completing pelvic floor exercises - coordination and strength
Progressing strength training
Preparing for more strenuous activity
3. Returning To Working Out
The BIGGEST question I always get in Physiotherapy appointments is when can I get my body moving again? Physiotherapist always work closely with your GP to advice the best course of action, dependent on your birthing story!
GP will often clear post first 6 weeks when there is no symptoms at incision sites, and not exhibiting signs and symptoms of pain, pelvic floor dysfunction or vaginal bleeding.
However over the first 6 weeks after being cleared for returning to exercise definitely avoid:
Holding breath exercises
Exercises that cause abdomen bulge or downward pressure on the perineum
Intense exercise classes that involve jumping and running
**Disclaimer - none of the above is a substitute for medical advice, always seek advice of your GP or local Women's health specialist Physiotherapist before implementing any information from above.
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