Returning to Exercise

Though I don’t believe in blanket rules with either type of birth, it is helpful to have  few pointers and things to think about:

1) THERE IS NO ONE WAY: everyone’s experience of birth and healing is different so everyone will have a different recovery & return to exercise.

2) THERE ARE NO BLANKET TIMEFRAMES: we often discuss a 6 week window of recovery and healing after delivery, and this is relevant for those who have any perineal tears, which is a high percentage of women but its a guide. It is important to know that any wound infections can delay healing, and also some women just take longer to heal.

3) DON’T UNDERESTIMATE PREGNANCY AND BIRTH IMPACT ON THE PELVIC FLOOR: even if you haven’t had a big tear, any tear needs TLC. Also the pelvic floor has to stretch a lot to allow our babies out so it needs it’s own special time of rehab.

4) 6 WEEKS IS NOT THE END OF RECOVERY : Wounds are still completing their healing journey, pelvic floor muscles are still rehabilitating. 6 is not a magic number so use it as an evaluation point but not a cut off. Now this doesn’t mean we can’t do anything but we can’t just back to pre baby routines straight away.

4) LISTEN TO SYMPTOMS: these may include incontinence, pain in any scars, a heaviness or dragging sensation. Don’t ignore them but use them to help you shape your return, and seek help.

5) BUILD FROM YOUR FOUNDATIONS: that’s right you’ve guessed it, pelvic floor exercises but remember to work on them in standing too.

6) BUILD UP GRADUALLY: you could start with some simple deep core exercises and body weight movements, like squats and lunges and focus on being active, and then build up to more routine workouts as time and energy allow but most importantly ENJOY IT!

7) PERSONAL SUPPORT: if you have symptoms or can seek private assessment get 1:1 advice form a physio.  Also check out @evbsports shorts.

8) THERE IS NO END POINT: even if you don’t get back to what you love straight away doesn’t mean you won’t …4 years after 1st birth and 1 year after 2nd birth I’m now starting to think about returning to running.

Hope these are helpful – any others please do share