Workouts For Postpartum Moms.
WORKOUTS FOR POSTPARTUM MOMS.
There are many changes that comes after pregnancy, increased body shape is associated with it.
“Pregnancy and childbirth are accompanied by some pretty significant changes in your body. Exercise can help you heal and recover, but your workouts will look different than what you’re probably used to for several weeks.
Life looks different after having a baby. From your morning routine to your evening routine to your workout routine, almost everything changes.
What are postpartum exercises and why are they important?
The exercise routine can safely include:
- Pelvic tilt exercise to strengthen your abdominal muscles
- Kegel exercise to strengthen your pelvic floor muscles
- Belly breathing to help re-coordinate your breathing throughout your core
- Happy baby pose to loosen tight pelvic floor muscles
- Walking to improve your cardiovascular fitness and challenge your muscles.
Diastasis recti is a separation of the right and left abdominal muscles due to the natural belly growth from the developing fetus. It usually takes four to eight weeks after giving birth for the gap to close.Performing abdominal exercises with diastasis present can further injure the abdominal muscles.
Here’s how Jory suggests you instruct your client to check for diastasis:
1. Lie flat on your back with knees bent.
2. Place the fingers of your left hand, fingertips facing you, just above your belly button. Place right hand on upper thigh.
3. Inhale. As you exhale, lift your head and shoulders off the floor and slide your right hand down your thigh toward your knee. This will make your abdominal muscles tighten. Use left fingers to feel the width of gap.
< 2 fingers wide: No diastasis is present.
2 to 3 fingers wide: Diastasis is present.
> 4 to 5 fingers wide: Severe diastasis that might require specialized physical therapy.
IF DIASTASIS IS PRESENT
While the exercises in this article are appropriate for diastasis recti, “Women with severe diastasis recti are in the greatest need of starting an abdominal rehabilitation program as early as possible. Do not start abdominal or any other exercises until your client sees a physical therapist.
Avoid all spinal extension, deep spinal flexion (crunches) and spinal rotation.