Postpartum Recovery: Here is what you need to know when getting back to exercise after childbirth.

Pregnancy and child birth is tough! And then, it’s not over yet. Postpartum recovery takes up to 12 months or more. Here is the info you need to get back to exercise after childbirth. 

First, you don’t have to do it alone! There are so many resources to help you! 

Here are some local professionals in Olympia & Lacey Washington where I am located.

Poppy Blossom Postpartum has postpartum classes on topics like hydration and lactation.

Melissa Schafer provides nutritional consults and massage to help balance your nervous system and help your body heal.

Nancy L Fitness provides fitness programing that you can incorporate into every day activity like cooking or other tasks around the house. 

Endeavor Physical Therapy (thats me!) provides pelvic floor physical therapy to help your pelvic floor and core recover. 

Athena Fitness & Wellness is a great place to get started when you go back to exercise. Athena provides group classes and a community to support you during your recovery. 

Here is what you need to know as you get back to exercise after childbirth:

1) Start with the basics: You can begin pelvic floor muscle activation, core isometrics, and glute isometrics early on after giving birth. Build up foundational strength before returning to more advanced activities.

2) Your body is changing up to 12 months after birth & caring for a newborn is a huge job. There will be ups and downs that can be unpredictable. Listen to your body so you know when to push it and when to take it slow. 

3) Know when you may be progressing too fast: Return of vaginal bleeding, signs of infection, pelvic pain, separating of an incision, or a feeling of heaviness in your pelvis are signs that you may be progressing too quickly.

4) Pelvic floor recovery is just as important as getting back to exercise. If you are experiencing leakage or pelvic pain after childbirth, reach out to a pelvic PT for help. It’s so important to address these symptoms during the postpartum period.

5) You may need extra sleep or naps to help the muskuloskeletal system recover after exercise.

6) Stay Hydrated & nourished: Proper nutrition & hydration are key for energy, recovery, & safe exercise. It’s important for healing & also for lactation. Want to learn more?  Poppy Blossom Postpartum has a hydration class 7/14 2pm at Athena & Melissa Schafer provides nutritional consultations.

7) Be gracious with yourself: Postpartum recovery is a process that takes months. Progress is not always linear. Plan to take it one day at a time & focus on your long term activity goals to help you stay motivated. 

8) Incorporate exercise into daily activity: New moms are busy & tired. Try working on exercise while you brush your teeth, cook, or while your baby is doing tummy time. Nancy L Fitness has a great program to get you exercising while you prepare a meal or work on other tasks at home.

9) Know your limits: Focus on light weights at first. Gradually progress. Don’t push through pain & seek professional help if pain persists. After c-section, initially use only light weights (8-10 lbs).

Want to work together after childbirth? Physical Therapy & Pelvic Therapy can aide postpartum recovery. Schedule a Free Discovery Call at endeavorphysio.com to start the process.