I’ve Been Cleared For Exercise After A Baby, Now What?

So you have been cleared for exercise after having a baby, now what? Many women believe this is the green light to do whatever they like, but I’m afraid to say they are wrong.

Let’s not begin back at level 10 of your exercise regime, let’s start at the beginning and build a solid foundation

It’s true that your ob-gyn or midwife will tell you that you can return to exercise, because from a uterine standpoint it has returned (or has almost returned) back to its ‘normal’ state. Amazing, but here is my issue — your body carried a baby for nine months, your core and pelvic muscles and ligaments stretched and tightened during this time causing a multitude of imbalances. So where are we going to start on our exercise regime? All you runners out there are thinking YES! I can finally go for a run! Lifters are going to pick up the weights, but WAIT — what have you done to ensure your body is ready? My favourite quote I’d like to insert here is:

“You can’t fire a cannon from a canoe.” - Charles Poliquin

The canoe symbolizes your pelvis, core and pelvic floor. In a very unstable place, trying to complete complex tasks, your body will suffer. This is OK, in fact this is normal, but there isn't much awareness brought to this issue in the postpartum checkups.

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Maybe some medical professionals are guiding women in the right direction, but when I went in for my checkup there was nothing said. So I thought great, let’s get back to it! Oh how I was wrong. It took me a while to figure out something was wrong and that all these symptoms were not normal (they were common, but not normal). It turned out I had diastasis recti of the abdominals and a grade 2 prolapse, EEK! Which meant I had to completely change the way I exercise.

So let’s not begin back at level 10 of your exercise regime, let’s start at the beginning and build a solid foundation before jumping back into your regular routine.

5 Things to DO

• Diaphragmatic breathing since breathing correctly during exercise is crucial. Before you try it out during a workout, get comfortable doing it lying down and standing up.
• Walk every day.
• Stretch out your hips/hip flexors and chest.
• Focus on alignment in everyday life, this could be when sitting, feeding, standing, doing the dishes or even driving.
• Body weight exercises including squats, lunges and glute bridges (focus on the breath whilst moving).

5 Things to AVOID

• Holding your breath while exercising.
• Jumping and running.
• Crunches and situps.
• Plank positions (including pushups).
• Picking up/sitting with your baby with poor posture.

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SLOW AND STEADY WINS THE RACE! Last but not least, I urge you to visit a pelvic health physiotherapist. These people are the missing link in women’s health postpartum. Visiting a physio should be made mandatory in our recovery, if you have benefits, visits might even be covered.

Listen to your body, if something doesn’t feel right don’t do it! Check with a medical professional before entering into a new workout regime. If you have any questions at all about your recovery, please drop me a line! I’m here to help.