When is it safe to exercise after baby
Postpartum exercises first 6 weeks
[Music]
hello my name is Laurie bata
I'm a pelvic physical therapist and I
work with Nova and health Carolinas
pelvic health center welcome to part 3
of our video series for pregnancy and
exercise if you are watching this video
you are probably preparing for your
postpartum period or your baby is
already here and you're wondering what
to do next in this video we will teach
you how to recover from pregnancy we
will discuss ways to safely exercise and
care for your body after cesarean
delivery as well as discussed in the
first video there are many changes that
your body experiences during pregnancy
some of these changes continue into the
postpartum period this video will
address some ways to deal with the
various changes first of all your
abdominal wall function is very
important during pregnancy your
abdominal wall had to stretch to
accommodate for the baby's growth and
now it has become weakened and over
stretched now that the baby has arrived
the abdominal wall will shrink back to
normal size for the most part if you
have had a cesarean delivery you will
have a scar that has to be cared for to
heal properly we will discuss how to do
this later on in this video the perineum
is your pelvic floor and below your
bottom may have had hair during the
delivery or you may have had to have an
episiotomy after the tearing and dr.
repairs of tissues leaving a scar that
has to heal a muscle with a scar can be
inhibited weakened as a result of the
injury and we will discuss how to care
for your perineum as well in your spine
in your hips they also have to deal with
changes to now that your baby is out in
the world they are going to get heavier
staying in shape to prevent injury as
you lift carry transport your baby is a
key your back and your hips must be
strengthened to carry the baby the car
seat to transfer the baby here and there
and to walk around holding your child
not to mention getting
off the floor can be difficult to the
caesarean scar there are many exercises
to do to strengthen your back and hips
as we will discuss later on in the video
while you're a breastfeeding your body
will continue to release hormones that
cause your ligaments to relax just like
it did when you were in the pregnancy
phase be aware of this and avoid
rigorous stretching to prevent the over
extension of your joints in your pelvic
girdle now let's discuss the benefits of
exercise and postnatal care for you and
your family first of all exercise will
help you lose your baby weight more
quickly you'll have a more positive move
more energy more positive health and
image from all the hormones that are
released during your exercises this will
help reduce the risk of depression and
anxiety now that your world is totally
changed your body will sleep better when
it is not so anxious and will improve
your overall well-being
not to mention targeted exercises to
work your pelvic floor muscles and allow
them to recover reduces the stress
incontinence issues that arise like a
pregnancy before we begin the actual
exercise portion of our video I must
remind you that your body has going to
draw on a tremendous stress to carry and
deliver the baby please give your body a
break and let yourself heal I understand
how hard it is to stop rest and enjoy
time with your baby when they're going
to feel that there's so much to do at
once but it's worth the time to relax
when you can remember it takes time for
your body to shrink back to 5 it took 7
months or so to stretch out so give it
at least six weeks to shrink back down
the last thing you need is an injury
which inhibits you from doing your job
as a mom caring for your sweet baby and
cared for your family do not restart
your prenatal exercise routine where you
left office instead start at the
beginning with these basic exercises the
good news that you can start some basic
core strengthening 48 to 72 hours after
delivery these include the pelvic floor
exercises breathing sizes relaxation
exercises and abdominal isometrics just
like you're giving the first exercise
this is true for both vaginal and
cesarean deliveries so let's start with
the pelvic floor exercises to work the
perineum whether you have a paranoia of
scar not and is safe to perform these
three basic exercises as long as you're
not in pain if you feel pain start
slowly with a few repetitions and build
up as you can
gentle exercise will help the healing
process so for your first set start by
lying down with your knees bent inhale
slowly and as you exhale contract your
pelvic floor and hold it during the
entire exhalation start with three
second holds and build the five seconds
four pieces maneuver up to 30 to 40
repetitions as you're able to tolerate
for the second set stay in the same
position and perform quick and fast
contraction in an on/off pattern you can
do 10 repetitions rest and repeat that
three or four times this will help you
contract the pelvic muscles quickly
before you cough or sneeze which will
prevent a stress incontinence episode
for the third set of pelvic exercises
perform the elevator technique inhale
and as you exhale
perform 3 contractions and levels like
an elevator stopping on three floors go
up up up and then down down down you
want to do this 10 times for we
releasing at the bottom of the
contraction
once you feel these are easy you can
perform all three exercises in sitting
and then in standing it's best to find a
convenient time like when you're
breastfeeding the babies so you don't
forget these will help your perineum
heal and recover from the trauma
after you complete pelvic floor
exercises then you can move into the
abdominal exercises first of all you
want to hold your ribcage along the
bottom rim inhale deeply and feel the
ribcage widen
as you exhale blow out all the air
flatten your tummies and guide your rib
cage inverse and downwards with your
hands like this
[Music]
this will help shrink down your
abdominal wall after the stretching from
the pregnancy you want to practice five
to ten times to build endurance the
third exercise you want to practice is
deep breathing this will help you calm
down and relax after dealing with the
new baby and all the stress that comes
with your life changes now line your
back close your eyes and hold your hands
over your lower abdomen we're going to
inhale and feel your lower belly rise
hold for two or three seconds and then
release all the air passively pause
again before breathing in and repeat for
several minutes until you feel your body
become heavy until your mind relax it
usually takes about ten minutes your
body to calm down after being stressed
so be patient with this exercise you can
do this for the rest of your mummy life
to deal with stress and anxiety you want
to continue the pelvic floor abdominal
and breathing exercises up until the six
weeks follow-up appointment with your
physician if you've had a cesarean
delivery it is safe and effective to
perform the three exercises above
however there are a few extra
precautions to follow so that your scars
feels very well remember you have a
higher risk for abdominal wall and tell
the floor issues as well as chronic pain
if these scars do not heal flexible so
protect your scars at all costs
next I want to show you some movement
retraining ideas that can help reduce
the stress along the scar tissue after
the baby comes it's highly advised to
have someone stay with you after this
major procedure you may need a parent as
well as a husband because everyone will
be tired
have someone help you lift your legs for
the first week if possible they can also
help you get in on the car lift laundry
baskets grocery bags baby carriers you
can keep the stress off your abdomen
they can also help with nighttime
feedings by bringing the baby to you you
can breastfeed while lying in bed you
only have one shot to recover from this
surgery so take it easy for the first
two weeks and don't try to be a
superhero and by doing everything
yourself when you do need to move try
these techniques when you're
transferring use a log rolling technique
keep your torso from twisting and then
sit up using your hands when you're
getting down onto the bed sit down first
and then lie on to your side by your
elbow slowly bend your knees one at a
time
to support your feet and then log roll
onto your back feel free at any point to
embrace your belly with a pillow during
movement or especially when you cough or
sneeze you may use an abdominal binder
which is a wrap that goes around your
middle to help keep compression along
the abdomen when you're walking around
you can support your abdomen when
bending and moving using your abdominal
wall contractions which we called plug
the baby contractions in earlier videos
this will keep the scar from pulling
apart and help it stay healed when
you're sitting you want to sit in a very
tall posture that keeps the scars from
shrinking too short when you lift the
baby on the crib it's best to have a
step stool next to the crimps to put
your foot up on you
this will help decrease the load across
your abdomen as well
please avoid lifting anything heavier
than the baby for the first 10 days is
recommended and state to perform pelvic
floor exercises breathing and abdominal
contractions as we discussed earlier you
can also start these 2-3 days postpartum
and one way you're not having terrible
pain
it is also acceptable to start massaging
your abdomen 3 to 6 inches away from
your scars to help promote circulation
all these things seem like a lot to do
at the time and effort is worth it in
the end if your scars and your abdomen
heals well
[Music]
![[Postpartum Exercise] What Is SAFE After Having A Baby?](https://img.youtube.com/vi/0p414aFPDEY/mqdefault.jpg)
