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postpartum and exercise

Reclaiming Fitness Postpartum: A Journey to Physical Recovery and Wellness

Welcoming a new life into the world is an incredible experience and achievement in one’s life, but it also brings significant changes to the body. Postpartum recovery is a crucial phase where the body needs time and care to heal from childbirth. As new mothers navigate this period, there comes a point when they contemplate returning to exercise to regain strength, energy, and overall well-being. However, it’s essential to approach postpartum exercise with caution and guidance to ensure a safe and effective transition back to fitness. Otherwise complications may happened.

  1. Understanding Postpartum Fitness: The postpartum period, typically defined as the first six weeks after childbirth, is a time of physical and emotional adjustment. During this phase, the body undergoes significant changes, including hormonal fluctuations, muscle recovery, and pelvic floor rehabilitation. It’s vital to recognize that everybody’s postpartum journey is unique, and there’s no one-size-fits-all approach to returning to exercise. Your pelvic floor is not only challenged during child birth, it is also stressed by increasing weight, pressure and ligament laxity of the body during the whole pregnancy.

  2. Consulting Healthcare Professionals: Before embarking on any postpartum fitness regimen, it’s very important for mothers to consult their healthcare provider. Obstetricians, gynecologists, or certified postnatal specialists (physio, midwives or specifically trained other professionals) can offer personalized guidance based on individual health status, delivery method, and any complications experienced during childbirth. These professionals can assess readiness for exercise, provide recommendations and rehab program, and address any concerns regarding physical activity.

  3. Gradual Progression and Gentle Exercises: Resuming exercise after childbirth should be approached gradually, focusing on low-impact activities that prioritize core and pelvic floor strength. Gentle exercises such as pelvic tilts, kegels, and deep belly breathing can help initiate muscle activation and promote stability in the postpartum body. As fitness levels improve and pelvic floor function stabilizes, mothers can gradually incorporate moderate-intensity exercises such as walking, swimming, or gentle yoga.

  4. Listening to Your Body: One of the most critical aspects of postpartum fitness is listening to the body’s cues. Mothers should pay attention to any signs of discomfort, pain, or fatigue during and after exercise. It’s essential to honor the body’s limitations and adjust the intensity and duration of workouts accordingly. Overexertion or pushing too hard can hinder recovery and increase the risk of injury.

  5. Embracing Support and Community: Navigating postpartum fitness can be challenging, but it’s essential for mothers to seek support from peers, online communities, or postnatal exercise classes. Sharing experiences, tips, and encouragement with other mothers can foster a sense of camaraderie and motivation throughout the fitness journey. Additionally, joining classes specifically tailored for postpartum women can provide expert guidance and a supportive environment for exercise. However, getting the “green light” from the expert is crucial as we can get more distracted during classes and not paying enough attention to our body’s limit.

Conclusion: Returning to exercise postpartum is a significant milestone in the journey toward physical recovery and wellness. By prioritizing gradual progression, consulting appropriate healthcare professionals, and listening to their bodies, mothers can embark on a safe and effective fitness journey after childbirth. Remember, each step forward, no matter how small, brings mothers closer to reclaiming strength, vitality, and confidence in their postpartum bodies.


how can we help?

At neo ldn, we have expert osteopaths in London Bridge and Marylebone clinics. We will support and help you during your postpartum body, giving you all the helpful advice and treatment. Our management is always in line with the advise from your woman’s health expert and will promote your fitness journey.⁠

Do you feel we can assist you? Feel free to contact us today to discuss more. In London Bridge or Marylebone, one of our osteopath will be available.