Getting Fit After Having Your Baby! Don’t Delay – Start Today!
Now you have had your baby, most of your body’s pregnancy changes return to normal automatically – your uterus will have reduced in size in 6-8 weeks and your muscles and ligaments will be stronger and tighter by 3-5 months. But some of the effects of pregnancy and labour will need your help to recover fully.
You’re abdominal and pelvic floor muscles become stretched and weaker through pregnancy and childbirth and need the right sort of exercise.
You will also feel tired. Short periods of relaxation everyday are important.
You need to be careful to avoid unnecessary strain of your ligaments especially when lifting or getting out of bed.
DO:
- Pelvic floor exercises 3-5 times a day every day for the first year, then regularly for life. A good reminder is when you are feeding your baby.
- Go for gentle walks.
- Look after your back, keep it straight when lifting weights, bend knees and breathe out as you lift or exert yourself.
- Rest whenever possible, in order to conserve energy.
DON’T:
- Exercise too rigorously or continue to exercise if it hurts. Remember it is safest to recommence exercising after your 6 - 8-week post-natal check-up, but you should not run or do high impact exercise until at least 3 months. This may be longer if you have had a Caesarean birth.
- if you have had a Caesarean birth, avoid stretching or lifting anything heavier than your baby your community midwife will guide you. In addition, you may not feel fit to drive confidently for several weeks. Some insurance companies following your Caesarean birth require your GP to certify you as fit to drive.
Pelvic Floor Exercises
These are very important even if you have had a caesarean birth because the muscles are weakened by pregnancy and not just the delivery. The pelvic floor is a group of muscles and soft tissues that stretch like a hammock from your tail bone to your pubic bone.
The role of the muscles:
- Support the pelvic organs and joints.
- Control bladder and bowel continence to prevent leaking.
- Provide sensation during sexual intercourse.
Finding the muscles:
- Get into a comfortable position (ideally start in lying but you may find sitting with your feet flat on the floor more comfortable).
- Now imagine you are trying to stop yourself from passing wind, by gently drawing in your back passage.
- Now imagine you are trying to stop the flow of urine. You should feel the contraction gently scoop forwards from your back passage to your vagina but don’t pull your tummy muscles in.
- Do not squeeze your buttocks or hold your breath, make sure you breathe normally throughout.