When growing your tiny human the body releases hormones called relaxin that are present to assist in the birthing process to allow the hips & joints to move more freely. Relaxin can stay in mom’s system for months following birth which can lead to the feeling of joint instability during daily routines. Other changes the body endears are that to balance, incontinence & ability to perform prior fitness activities. So, when is it & how does mom return to the gym safely?
First & foremost, this process should be discussed with your primary or OBGYN. The following suggestions are for those with no complications. Moms should know that pain, bleeding & excess fluid loss is not a normal occurrence of returning to the gym. Some research suggests that moms with complications during birth or a C-section typically wait 6-8 weeks returning to the gym while others with none were able to return a few days after birth. The key is progressions.
Start with light impact activities, easy stretching & core strengthening exercises. Light impact exercises include walking, biking, or elliptical starting with 10-15min daily. Adding light stretching to a home exercise program can allow you to move & breath better with your new routine. Finally comes core work, which is NOT performing ab crunches/planks until we are blue in the face! These activities could worsen the effects of Reci Diastasis (split in abdominal muscles). Core exercises that are beneficial:
1) Pelvic tilts
2) Reverse marching
3) Bird dogs
4) Deadbugs
5) Bridge variations
Start with 2-3sets of 10-15reps or as you feel your body is ready. These exercises give our body a solid base to progress past low back pain, incontinence or other body aches that are now present. If able to maintain a strong fitness regime through pregnancy, return to prior regime could be expedited. If not, take it slow with light endurance training & build the body back one week at a time.
For further questions, contact your primary, OBGYN or PT who may specialize in post-partum issues! It takes time to return to “you” but the process is worth your health & assist in reducing stress & anxiety in the process!
