This forms as part of our pregnancy series on pre and post natal activity where you will find a zest of the most common questions we entail – lets call it our mini Q & A journal for all you awesome to be or early mommas out there. Check out our series HERE xx
Exercise is incredibly beneficial after the challenge of carrying a baby and giving birth, with exercise it allows a mother some time to herself and help her restore her physical ability and mojo that often she feels has dissolved through her fingertips.
What is responsible, is for us to address concerns and pointers to where your body has changed and bring them into balance with relevance for when planning to get your activity mojo on.
# momma tips
Relaxin softens ligaments and connective tissue in preparation for birth, especially around the sacroiliac, pubis symphysis and hips. The lower bits of your belly and pelvis!
What is vital to remember is that RELAXIN will and may continue to affect a mother AFTER birth from 3 months to a year. The hormone will present for as long AS A MOTHER BREASTFEEDS.
The implications of this are quite important when planning an exercise programme or getting out there to do your thing.
- Resistance training should continue as a gentle, slow muscular endurance program until a mother feels ready to progress.
- Stretching should be cautious and not try to be improved and continue in this vein up to 20 weeks post birth. Due to the affects of relaxin
- High Impact work must be avoided for the first few months.
- It takes up to six weeks for abdominal muscles to recover from birth.
- Following a C section it may be considerably longer until full function is restored and must be sensibly factored in.
Early abdominal exercises factored are advised as
Gentle tummy tightening
Lying Abdominal Work
#The Breastfeeding Momma
- Exercise is like breastfeeding, it is a BIG fluid drain on the body. It is therefore ESSENTIAL to ensure adequate hydration and carry that water bottle at all times.
- Prone lying exercises will be uncomfortable for a breast feeding mom (lying on your tummy)
- Yes the obvious – The holy bra – A fabbo supportive sports bra is a key friend to protect overstitching during exercise and this adventure.
- Vigorous arm work will stimulate breast milk, and without stating the obvious its best to prevent this area of routine.
- Breastfeeding before exercise is a holy YES if not mantra, it makes your boobies empty and makes the whole time more comfortable and enjoyable.
The following pointers are crazy important when planning a post routine.
- Focus on WELLBEING, physical capacity and productivity, the ability to be.
- Ensure your volume of exercise is sufficient to bring results.
- Use common sense, be sure as a momma you feel ace, not like you are overdoing this gig to win a medal.
- The incy tiny details in the matter are important. Hydration, rest, nutrition and signs of discomfort are all important.
- Monitor and review your progress often, are your needs being met?
- Be aware of the process of pregnancy, understand the physical changes this has given to your body, don’t go hell for leather to do a wonderwoman.
Factor in who you were before this little being arrived. Were you a active exerciser throughout your pregnancy or have sedentary traits? Act with sense and caution when beginning, slow progression works not all guns blazing.
Look at other blogs in this series – such as exercise barriers and the times when you really shouldn’t exercise. Remember you are a momma. A good happy healthy momma puts no pressure on herself but equally remembers she’s important to her little brood.
About the Author:
Georgina is fitness coach, a mother to twins and another. Has seen all its ups and downs and foibles and gets the whole momma thing. If its something you crave a mentor for or just a chat then check us out here, we love our women, friendship and positivity with it.
Georgina is trained and qualified to direct pre and post natal exercise.