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EXERCISE
ADVICE The Postnatal period is a time when you need to take care whilst exercising. If
you have recently had a baby and are planning to attend an exercise
class always check that your teacher has studied and passed a
recognised qualification in Postnatal exercise instruction. This is
very important because your needs are very specific. Plus, if they
don't have the right qualifications they won't be insured. Always make sure your teacher is
insured and if they are teaching a pram based workout make sure that
they have had permission from the relevant authorities to do so. You can find a list of fully qualified
postnatal exercise instructors by visiting the Guild of Pregnancy and
Postnatal Exercise Instructors click here for a
list of their members. How soon can I exercise after giving birth? The
guidelines are 6 weeks for a normal birth and 10 weeks for a cesarean.
In either case please wait until your doctor has said it is safe for
you to start exercising again. Benefits
of Postnatal Exercise include:
How
should I
feel while I am
exercising ?
You
should be able to maintain a conversation whilst being slightly
breathless. How should I feel after I have been exercising? You should feel good and like you have engaged in physical exercise. If you feel exhausted or are sweating excessively then you may have done too much. Are there any
professional bodies that Postnatal Exercise teachers belong to?
Yes, the Guild of Pregnancy and Postnatal Exercise Instructors.
Relaxin
is a hormone produced during pregnancy that relaxes ligaments and
fibrous tissue. Its main purpose is to allow the pelvis to widen to
accommodate your baby as it grows and of course allow the baby to leave
the body during childbirth! The hormone affects all other joints of the
body making them more susceptible to injury. The increased level of
relaxin can stay in the body for up to 6 months after giving birth.
This means you need to be careful not to over stretch or take part in
high impact activities during this time
Posture
after pregnancy
During and after pregnancy it is important to try and maintain good posture. Here are some tips:
How do I do pelvic floor
exercises?
Abdominal Exercises Pregnancy causes the abdominal muscles to stretch significantly causing them to become very weak. It is important that you give the abdomen time to recover properly before embarking on vigorous tummy toning exercises. Total recovery can take six weeks or longer depending on the individual case. You should start with basic pelvic tilts and general posture correction. When you are sure the muscles have fused back together you can start to do some shoulder raises whilst lying on the floor with your knees bent. Once you start to feel stronger take more of your back off the floor and over time progress to a full sit up. When doing any of these exercises make sure your abdominal muscles do not dome as you lift up i.e. On the upward movement your abdominal muscles should not raise up, they should contract and remain flat – try putting your hand on your abdominal area to feel it contract. |
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