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"Mike's
approach to coaching really brings out the best in your
performance" Chris, Berkshire |
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Post Natal Fitness Guide for Women
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Following the birth of my daughter
Amy, my wife was keen to get back into regular training
so we asked renowned pre and post natal fitness
expert Angela Lockwood of www.physically-fit.co.uk
for her advice...
 One
of the most common questions I get asked by new
mums is, How soon after giving birth can I start
exercising?
The answer is: it is always recommended that you
wait until you have had a satisfactory post natal
check up by your doctor or midwife This is usually
about 6 weeks after a normal delivery and 10 weeks
after a caesarean delivery. This recovery period
is essential to ensure that the uterus has retracted
back into the pelvis, bleeding and discharge have
ceased, and stitches have healed. It may also take
some time after birth to feel ready to exercise
again as you will feel you need to rest and be with
your new baby, and also settle into a routine with
your new baby which allows you the time to exercise
in between feeds.
What exercises can I do whilst waiting for
my 6 week post natal check up?
Over the years that I have been training pre and
post natal women back to fitness, I have found most
women, if they feel they have the energy and providing
there is no discharge or bleeding, are happy to
walk with their baby in the pram, gentle swimming
is also very therapeutic and can energise you from
your sleepless nights, easy cycling and most importantly
(and never to be left till last!!) is Core stability
and pelvic floor strengthening (this does not mean
crunches!!) These include lying pelvic tilts, supine
toe tapping, and abdominal hollowing to mention
a few. Core stability is of great importance during
pregnancy due to the many postural changes that
occur. It is, however, equally important to help
restore you as a post natal mum to a full functioning
super mum/ triathlete. It is a priority as a post
natal mum to strengthen the pelvic floor muscles
to be able to rebuild them to their optimum strength
and prepare you for your future training sessions
and races.
How do I train my pelvic floor muscles?
The Pelvic floor is a muscular platform at the base
of the pelvis. It resembles a sling of muscles and
fascia that attaches to the walls of the pelvis
from the pubic bone to the coccyx. The pelvic floor
muscles are very important as they support the organs
of the pelvis. They resist sudden rises in intra-abdominal
pressure such as coughing or sneezing and when worked
correctly can help to reduce incontinence.
To locate the area of the pelvic floor imagine you
are trying to stop the flow of urine mid stream
(front passage) and think about stopping yourself
passing wind (back passage) It is important to begin
pelvic floor exercises as soon as you have delivered
your baby. If they are not undertaken the muscles
will remain stretched and will take longer to recover.
The following exercises can be challenging straight
after giving birth. Even if you cant feel anything
initially, continue with them as the feeling and
sensation will eventually return. There are two
types of exercises you need to do to train your
pelvic floor muscles:- fast and slow contractions.
Slow Contractions
Start lying, standing, sitting or on hands and knees.
Action Tighten your back passage and then your
front passage (as mentioned above) as if you are
doing a figure of eight. Then imagine that your
pelvic floor is an elevator rising to the second
floor of a five storey building. Try and maintain
holding it at this second floor for about 8-10secs
and then lower back down to the ground floor with
control. Repeat this 10 times.
Fast Contractions
Start lying, standing, sitting or on hands and knees.
Action Tighten your back passage and then your
front passage like a figure of eight action and
then imagine that the pelvic floor is an elevator
rising to the second floor of a five storey building.
Now hold for 1 sec and then release with control
and repeat this quickly 10 times. The aim of this
is to perform the same contraction as the first
exercise but with greater speed and strength. This
will initially be tough but with practice you will
get stronger.
The following exercises are more progressive and
must only be performed after you have had your 6
week medical clearance from you GP/Midwife saying
that you are able to exercise. Please note that
any exercise you do will be at your own risk, always
consult your GP if have any concerns or physiological
changes that are abnormal to you and it is also
recommended that you follow the ACOG exercise guidelines
to know when to stop exercising.
Core Strength exercises
(only to be performed after your 6 week post natal
check up)
1. Toe Taps lying supine with knees raised
to 90 degrees. Press your back into the floor avoiding
your belly bulging by drawing belly button towards
spine. Breathe out as you lower your leg to the
floor, tap and return to starting position. Repeat
5 on each leg and build up to 10 one each leg.
2. Floor Bridge - one of my favourites! Great
for strengthening the butt and back which will help
to get you back to running and cycling sooner. Lying
supine, pelvic neutral and feet hip width apart,
place a block, ball or pillow between your legs
and gently squeeze. Press feet into floor and begin
to squeeze butt, then slowly articulate the spine
up till you are in one line from shoulders, hips
and knees. Hold for 30sec and then slowly articulate
back down to your start position. Repeat this 8
times. (I know its tough but you will thank me later
when you find your butt muscles again!)
3. Side lying Clam - Lying on your side with
both legs bent, create a gap between the floor and
your side by pushing top hip towards your foot.
Maintain pelvis stability and lift and lower the
top leg 20 times, keeping your hip bones facing
forward and only move from the leg bone rather than
the whole hip. You should feel a burn in the top
thigh and butt area. This is also great for stabilising
your pelvis which has taken a pounding during your
pregnancy as well as helping to restore strength
into your hips which will also contribute to strengthening
and preparing you to get back to running and cycling.
4. Abdominal Hollowing starting on hands
and knees with your hands under your shoulders and
your knees under your hips, find a neutral back.
Then allow your belly to hang towards the floor
then breathe out and draw your belly button up towards
your spine. Hold for 2-5sec release and repeat 10-20
times. Avoid moving your back whilst you pull your
belly button towards your spine. This is a great
exercise to help tone your stomach without doing
crunches!
4. Kneeling alternate and leg raises starting
on hands and knees, draw in belly button and hold
(as above) then reach right leg out sliding it along
the floor whilst reaching left arm forward along
the floor. Then slowly lift arm and leg without
moving the pelvis or shortening into the lower back.
Do this 10 times and repeat on the other side. Doing
this in front of a mirror is helpful as you can
keep an eye on your back and pelvis.
Please note that each pregnancy is an individual
experience and you as a post natal mum will have
specific requirements. Training, therefore, cannot
be generic. Each exercise prescription needs to
be tailored to each new mum and mum-to-be in order
to ensure the safety of you and your baby at all
times. So please make sure before you start on any
fitness training regime you speak with a fitness
professional that is happy to advise you as a pre
or post natal woman.
If you would like any further information about
this article or general training advice through
pregnancy and post-natally please contact Angela
Lockwood at www.physically-fit.co.uk
or email on angela.lockwood@physically-fit.co.uk
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