Pregnancy and birth are extreme physical events. Many liken them to a marathon, which is true in the sense that they feel like a long, low-level slog...
But you can recover from a marathon in a couple of weeks.
This is not the case for pregnancy and birth.
Pregnancy lasts about 40 weeks. Birth is an extremely rapid change to the body in comparison to the pregnancy.
Not to mention physical trauma that may have occurred during the birth.
Thus, a slow and loving rehabilitation after pregnancy is in order!
I will outline the first 3 months here, but remember it's a YEAR of healing time. Be kind to yourself.
If you feel pressure to achieve a postpartum weight loss goal, explore that. Why is that? What are you believing about yourself, your body, and the scale?
What are you making that number mean mama?
As you begin your postpartum journey, remember you are worthy of love (especially your love), exactly as you are. Right here, right now.
Day 1 Postpartum
Gentle lower abdominal activation on the exhale
Donut cushion if there was tearing during birth
Relaxation of pelvic floor on toilet for peeing and bowel movements
Leafy greens and stool softener for first bowel movement
Weeks 1-5 Postpartum
Progress core activation exercises
Shoulder and upper back mobility and stretching
Core engagement when lifting older children
Kegels can begin if pain-free/minimal tearing (ask your pelvic floor PT if this is right for you).
Weeks 6-8 Postpartum
Internal exam from you pelvic floor PT
Follow up with MD/midwife for stitching/tearing
Progress core activation
Begin scar tissue massage if tearing is healed
Gentle non-weight bearing cardio (swimming/cycling/walking)
Weeks 9-12 Postpartum
Gently progress core and hip stability
Scar tissue massage
Continue shoulder and upper body mobility
Begin training plyometrics for return to running
Three Months Postpartum
Can begin high impact exercise like running
Gentle slow, short distances at first
Listen to your body
Build up slowly, week by week
If any problems arise (prolapse, incontinence, pain) have them addressed by a pelvic floor PT ASAP.
Follow this video playlist for core progressions!
If you need more information or would like to work with me directly, click here to schedule your free consult!