Physical activity during pregnancy and after childbirth is extremely important. There is a lot of talk on the subject these days. Light training after pregnancy brings a lot of good for the young mother. It allows you to correct your posture, oxygenate your body and lose unnecessary weight, which puts a strain on your joints and spine.
When to start exercising?
The normal period of confinement for a woman giving birth by natural childbirth is about six weeks, whereas after a caesarean section this period is extended by a further six weeks. During this time, the young mother recovers, so no strenuous workouts are recommended. However, this does not mean that you should not move your body. Light training after pregnancyy will not do anything wrong, but should be consulted by a physiotherapist. This is very important because it is impossible to assess the changes that have occurred in the body on your own. There may be temporary contraindications to many activities. Any new exercise should be consulted and slowly introduced into training after pregnancy.
Training after pregnancy - what exercises to do?
Exercising during the postpartum period is definitely different from exercising after the body has fully recovered. In the first few days after the birth, exercises must be calm and gentle. They should be aimed at oxygenating the body, thus preventing potential dizziness. Moreover, they will improve the work of the diaphragm. During the postpartum period, it is also a good idea to do anticoagulation exercises. These are performed through a series of arm and leg movements. They improve circulation, thus preventing the occurrence of blood clots and stasis. Training after pregnancy should be geared towards exercising the pelvic floor muscles and activating the transversus abdominis muscle. A physiotherapist, with whom you should consult your training plans, will certainly help you choose the right physical activity.
Training after pregnancy - What to avoid?
In the first few weeks after the birth of the baby, all intense workouts should be avoided. Exercises must not cause discomfort, pain or great fatigue. Above all, all strength and body-building exercises should be avoided. Long-distance running, aerobic classes or training with jumping elements are discouraged. You must not torture yourself with tummy tucks as this can lead to a separation of the rectus abdominis muscles. Moreover, during the first two weeks training after pregnancy should be performed in low positions. In addition, all doubts should be consulted with a physiotherapist. He or she recommends that you follow his or her recommendations only, and that you stick exactly to the training plan.
Physiotherapy before childbirth
Consultations with a physiotherapist specialising in the treatment of urogenital disorders are a common place to visit for women during pregnancy. Patients include mothers-to-be who wish to consciously prepare for childbirth, as well as women experiencing various discomforts related to their unique condition, such as back pain, joint pain or swelling in the limbs. Pregnancy is a time of enormous changes in a woman's body, which affect the entire physical sphere. Shifting of the centre of gravity, anterior tilting of the pelvis, expansion of the abdominal cavity and stretching of the abdominal muscles are natural effects of the developing foetus, but they can also lead to some discomfort.
The task of the physiotherapist is to show the mum-to-be how she can alleviate this discomfort, for example through appropriate physical exercises or adopting the right positions during daily activities. Specialist teaching patients proper breathing and controlling the tension and relaxation of the pelvic floor muscles. All these activities are primarily aimed at preparing the woman for childbirth and reducing the risk of possible complications, such as perineal tears. A commonly used method when working with pregnant women is kinesiotaping, which is the application of elastic bands to selected areas of the body. Using these tapes, the physiotherapist can, for example, reduce the strain on the lower back or sacroiliac joints. Kinesiotaping is also excellent for relieving swelling in the limbs, which pregnant women often have to deal with. It is worth remembering, however, that cooperation with a physiotherapist should start no earlier than in the second trimester of pregnancy, when the woman is already feeling better and the risk of miscarriage is decreasing.
Training after pregnancy and urogynaecological physiotherapy
Postpartum urogynaecological physiotherapy is an important aid to returning to full function. Diastasis of the pubic symphysis is a common complication following pregnancy and childbirth. It manifests as pain, especially when engaging in activities that require exertion. The treatment of this condition is mainly based on a careful lifestyle and regular performance of appropriately adapted exercises under the supervision of a physiotherapist.
