First and foremost, congratulations! Your body has undergone many changes during your pregnancy and has worked very hard to grow your tiny human.
Many people don’t realize how tired the post partum body is and return to exercise routines too early or too vigorously. Returning to cardio or running before strengthening the muscles that supported your baby can cause long term problems. It is a good idea to get clearance from your Doctor and Physiotherapist prior to commencing running. I will explain further on why Pilates is an excellent exercise program for returning to a more active workout.
Every woman is different and caution is the best approach.With regards to running, wait at least 3 months after a vaginal birth and check that you have good bladder control and no feeling of dragging or bulging down. After a ceasarean section, although pelvic floor recovery tends to be better, the recovery of your wound, abdominal strength and support for low back and pelvis are a greater concern, it is preferable to wait closer to 5-6 months before running.
Your Physiotherapist will also check if you have a diastasis recti (separation of abdominal muscles). Any separation greater than two finger width requires special care as you return to exercise.
As I mentioned above, Pilates is an excellent way to return to exercise post partum. Pilates works all the muscles affected by pregnancy, abdominal muscles, pelvic floor muscles, back and gluteals. It focuses on avoiding the ‘mummy back’ – a sway back position with your back arched, belly out and shoulders rounded forward. Pilates can work on ‘postnatal bums’ and help sculpt them back into strong perky gluteal!
On a serious note, during pregnancy your pelvis and hips shift to accommodate the growing baby and can stay altered after delivery. AS a result the pathway from the brain to the gluteal muscles doesn’t fire up as it should as it can be difficult to switch on the glutes (aka gluteal amnesia). The gluteal muscles are very important for supporting the pelvis and low back (especially whilst running).
The best way to a flatter stomach is to work the abdominals from the inner support layers out and this is exactly what Pilates focuses on. Pilates strengthens the deep core and pelvic floor muscles thereby creating firm muscular support for your spine and organs as well.
Pilates can be a great way to keep mind and body under control with hormonal changes that might produce a range of emotions, not to mention sleep deprivation!
Pilates is a safe whole body exercise system that can help you recover after the birth, feel energised, lose weight, a perky bum and speed up your return to running!
Written by: Dana Brackley – Physiotherapist & Clinical Pilates Instructor