Postpartum Spring-back: Essential Exercises for New Mothers

Postpartum Exercises

The period soon after childbirth is challenging for new mothers. Juggling between the newborn and your maternal emotions leaves you no time for self-care. Therefore, postpartum fatigue is an impending health issue that affects women immediately post-delivery.1 Recent studies suggest that this postpartum recovery extends beyond 6 weeks after delivery, up to 1 year after childbirth. The most important issues to consider during postpartum recovery are weight gain, loss of energy, sleep deprivation, anxiety, and depression. Postpartum exercises take care of all of these without straining the body.

Moms who exercise postpartum regain their sense of control. Exercise can help with muscle strength and tone after childbirth and can expedite the healing process. The safest and most gentle workouts are those that will strengthen your pelvic floor and core of the abdomen.

The Ideal Time To Start Exercises For A New Mother

The best time to start a workout routine will be suggested by your obstetrician. It is advisable to avoid exercising soon after childbirth and wait up to six to eight weeks post-delivery.

The body goes through a tsunami of changes during childbirth; to name a few:

• The core muscles in the abdomen over-stretch to adjust the growing uterus, losing its strength and tonicity.
• The pelvic floor muscles (hip muscles) weaken after supporting the heavy uterus for nine months and due to over-exertion during delivery.

If you have been working out during your pregnancy, then it will not be difficult to jump-start your fitness journey postpartum.

Recommended Exercises Post Delivery

The exercise regimen should ideally begin with low-impact exercises, gradually working its way up to core strengthening workouts and outdoor activities that strengthen the abdominal and pelvic floor muscles.

Here are a few activities that have been recommended for new mothers:

• Brisk walking-This is the simplest way to begin. A good 20 to 30-minute walk can rejuvenate you and keep you fit.
• Breathing exercises-Diaphragmatic breathing also called belly breathing or abdominal breathing can help build your core muscles, strengthen them, and relax the mind. When accompanied by a few minutes of meditation, it is an amazing stress buster.
• Yoga-Simple yoga postures like, the cat-cow pose and cobra pose improve your core and strengthen your spine.
• Core and Pelvic Floor Exercises-This includes wall push-ups, wall planks, supine leg lifts, glute bridges, and butt kicks.  
• Pilates-Pilates essentially focus on strengthening the core and is thus ideal for a new mother. It concentrates on posture, balance, and flexibility. It improves overall fitness and mental health.1
• Swimming-This is a high-energy water sport that can be done once in a while for a full-body workout and fun.

General Guidelines For Postpartum Workouts

In cases of vaginal delivery, the waiting period before workouts can be reduced if the mother feels healthy and fine. Special care has to be taken in case of Caesarean sections to allow adequate healing. Stretching exercises must be avoided until the incision has healed and the incision site needs to be treated with care.

Here are a few do’s and don’ts to keep in mind for workouts post-vaginal delivery:

1. Do’s:

• Work out after feeding the infant or when the breasts are empty.
• Hydrate yourself pre and post-workout.
• Eat a balanced diet.
• Exercises that promote relaxation and breathing as well as stretching are all safe to do in the first few weeks after giving birth.

2. Don’ts:

• Avoid getting too tired; frequent breaks may be beneficial.
• Sports bras are to be worn only while exercising, not otherwise.
• Go easy on abdominal exercises.

Here are a few do’s and don’ts to keep in mind for workouts after a Caesarean delivery:

1. Do’s:

• Start your workout regimen as per the recommendation of your gynaecologist. You may have to wait for 10-12 weeks for the abdominal incision to adequately heal.
• Drink enough water and eat a protein-rich diet to promote faster healing.
• Take good care of the wound.
• Breathing exercises and brisk walking are best to start with

2. Don’ts:

• Start your abdominal exercises cautiously and stay away from twisting exercises and stretches.
• Avoid rigorous and exhausting exercises like swimming, cycling, and core and pelvic floor exercises. Do not attempt to see overnight changes.

Potential Benefits Of Postpartum Exercises

Apart from strengthening your body, and getting you back in shape, post-partum exercises may promote dynamism and help to improve mental and social health. To enlist a few benefits:

• Better heart health and breathing
• Aids in weight loss
• Urinary incontinence is reduced
• Psychological well-being
• Decreased bone loss caused by lactation

Conditions Where Postpartum Exercises Are Contraindicated

Post-partum exercises are not advisable in case you have signs of vaginal prolapse (weakness of the pelvic floor muscles), postpartum bleeding that is heavier than normal, severe fatigue, and chronic pain in the pelvis or lower back region.

Don’t Forget About Yourself In The Hassle Of Being A New Mother

Exercise after childbirth is a crucial element of a new mother's recovery journey. Mothers who exercise can rebuild their strength, enhance their physical and mental health, and find relief from stress and worry. Pelvic floor strengthening, core work, and low-impact aerobics can all be incorporated into a workout routine to help new mothers feel empowered and secure in their bodies. Additionally, consulting a trained postpartum exercise specialist or your doctor can help ensure safe and efficient training. New mothers can thus better take care of themselves and their newborns.

Conclusion

Postpartum exercises are a cornerstone of a new mother's recovery, offering a pathway to reclaim strength, enhance well-being, and manage the demands of motherhood with renewed energy. Starting with simple, low-impact activities and progressing as per medical advice ensures a safe and effective return to fitness, allowing mothers to focus on their health and their new role.