From pregnancy to postpartum health: Here’s how to get back to exercise after birth.
Recovering your body after childbirth: advice for women’s health after childbirth from a physiotherapist.
The birth of a new life is considered one of the most desirable events for women, but how can we forget that pregnancy and childbirth bring so many changes to a woman’s body in three aspects: anatomical, physiological and emotional? These three parameters are the basis for everyone’s happiness.
In an interview with HT Lifestyle, Priya Singh, women’s health physiotherapist and lactation consultant at Cloudnine Group of Hospitals, Vashi and Navi Mumbai, highlighted that the documented changes that occur during pregnancy are:
- Changes in the hormonal secretions
- Overall increase in body fluid
- Laxity of joints and ligaments due to relaxin hormone
- Changes in the curvature of the lumbar spine
- Stretching of the abdominal muscles to accommodate the growing fetus.
- Changes in the skin
- The most important: weight gain
According to Priya Singh, there can be many other changes in a woman’s body, but the changes mentioned above are the most common and noticeable.
When discussing ‘exercising again after giving birth’, why are we discussing changes during pregnancy?
Priya Singh said, “Just to let you know that the changes that occurr during labor will definitely take some time to return normal;
Staying active during pregnancy can make the recovery process a little easier, as exercise helps maintain your fitness levels, strength, endurance and flexibility, which in turn helps you overcome the discomforts expected during pregnancy and start living a healthy life. You can make it easier.
“A postpartum fitness journey right after giving birth.
What activities can I do? Will wearing a belt help? The uterus is made of smooth muscle and as pregnancy progresses, it grows in size, so the abdominal muscles also stretch to accommodate the growing fetus. After giving birth, the uterus becomes even bigger.
It naturally contracts and shrinks over time. This process is called involution.” Now let’s discuss the cause of bulging abdominal muscles, rectus diastasis.
A separation of the rectus abdominis muscle of more than 2 cm requires caution. There are four types of rectal diastasis:
She elaborated, “The most common concerns that every women has after child birth are “why this belly still looks bigger after the baby is born, what can be done to have this belly go in, how much time will it take, what all activities can I do”, will wearing a belt help?.
The uterus is made up of smooth muscles and it grows in size with progressing weeks of pregnancy and so the abdominal muscles also stretch to accommodate the growing fetus. After childbirth the uterus is still big in size. Which shrinks and reduces naturally on its own with time. This process is referred as Involution.”
openness transition open below the belly button Opens above the navel fully open According to Priya Singh, it is recommended that you be evaluated by a physiotherapist 2-3 weeks after giving birth to prescribe exercises based on the type of diastasis present and their assessment.
What role does the abdominal girdle play here? Let’s discuss. Belt wearing standards: Always consult your doctor before use. Loose, sagging abdominal muscles make basic daily activities difficult without support.
Weakened core muscle strength twin pregnancy If you are a fertile woman. Priya Singh suggested: “You may need to use the belt for about 6 to 12 weeks initially, which is sufficient.
Abdominal belts provide good posture and support, but should not be used for long periods of time as they can cause muscle atrophy. Continue to strengthen your muscles through core exercises that match your existing strength. Your physical therapist can help you wear your belt correctly and advise you to start with the right core exercises.”
One fitness expert advised, “Exercise that can be started immediately after giving birth is to contract or activate the abdominal muscles.” Deep breathing exercises may be considered along with core activation and other muscle activation exercises.”
She added a few suggestions that mothers may follow to avoid any injury, discomfort while they are returning to exercise after giving birth –
- Take it slow, allow your body to heal for about 4-6 weeks.
- One can start basic mobility and muscle activation exercises soon after childbirth as it allows the joints and muscles to retain its basic function.
- Intensity of the exercises can be increased and mild to moderate intensity exercises for upper body, back and abdomen can be started after 6 weeks.
- Moderate strength training can be started to strengthen upper and lower body with weights of up to 3-3.5 kg for beginners along with core activation exercises. Avoid lifting heavy weights during daily chores or as a part of exercise, weight training is an important part of the exercise routine but the weights must be increased in gradual manner to avoid any injury.
- Mild to moderate Cardio exercises like walking and brisk walking can be started after 6 weeks. Avoid HITT (high intensity interval training).
Priya Singh concluded, “I would recommend mothers to take professional advice on which exercise to begin with. Evaluation of muscles strength plays a vital role in forming an exercise program of an individual. The result of not having a good core strength is having multiple discomforts out of which the most common is backache.
A Physiotherapist can help you with having a safe exercise routine post childbirth by keeping all the exercise guidelines in mind. The aim of your exercise program shall focus on building a strong system instead of weight loss. Weight loss is the byproduct of life style that we have, eating habits, consistency and patience.”