Postnatal return to exercise
Return to exercise during the postnatal period can look different for every Mum! One of the key things to remember is to slowly ease back into your exercise regime. Do what feels right for your body and where you’re at with your individual recovery.
Keep reading for our general guidelines at Flow Pelvic Physio for postnatal exercise.
Weeks 0-2
-Prioritise rest!!!
-Deep belly breathing 5 mins daily - x3 per day
-Commence pelvic floor ON/OFF contractions at 24-48 hours post (or when you feel ready)
-Gentle stretches if comfortable
Weeks 2-3
-Continue to prioritise rest, deep belly breathing, pelvic floor exercises & stretches
-Commence a gentle walking program when you feel ready. Start with 5-10 mins aiming to stick with 10-15 mins for the first few weeks
-Gentle activation exercise for pelvic floor, core & glutes
Weeks 3-6
-Gradually increase walks by 5-10 minute increments per week, building to around 30-45 minutes by week 6 if comfortable
-Activation exercises (deep core, pelvic floor, glutes) can be progressed including low impact body weight exercises such as sit to stand, squats, mini curl ups
-At Flow Pelvic Physio, we recommend a postnatal assessment at 3-4 weeks for individualised plan
Weeks 6-12
-Gradually increase duration and intensity of workouts as tolerated, start to add light weights & gradually increase
-Resume community based exercises classes (opt for postnatal specific where possible)
-Keep it low impact (i.e no jumping, running, skipping).
Weeks 12+
-Speak to your physio about return to higher level exercise such as running and sport. At Flow Pelvic Physio we recommend a return to high intensity exercise assessment prior to commencing this.
Other considerations…
If you have any symptoms of pelvic floor dysfunction (such as bladder or bowel leakage, vaginal heaviness or pain), cease exercise program and review with your physio as soon as you are able to.
***Disclaimer: Blog is for general education only, please seek an individualised assessment and treatment plan with a pelvic health physio to ensure safe return to exercise during the postnatal phase.
Flow Pelvic Physio provides postnatal physiotherapy services in Bayside including Bentleigh, Black Rock, Brighton, Caulfield, Elsternwick, Elwood, Hampton, Highett, Mentone, Moorabbin, Sandringham, St Kilda, Windsor and surrounding areas.