Q. When can I do exercise once I have given birth?
It depends, there are many factors to consider when it comes to returning to a safe movement practice.
Firstly what kind of birth you had is a factor, intervention required, your recovery, current pain and energy levels all need to be taken into consideration.
This is why we always recommend an appointment with one of our Osteopaths anytime after 4 weeks post birth so we can have an understanding on your birth story and current recovery as well as give you a physical assessment and understand the cause of any current symptoms. This way we can give you a thorough guideline on how to listen to your body and safely build up your movement practice.
Q. What are my options at The A Life for returning to movement post natal?
We have a few options to get back into movement after giving birth…
- Clinical Pilates – we offer clinical pilates in both private and semi private setting. One private pilates session to asses pelvic floor awareness and pelvis stability is required from 6 weeks post natal, then you are ready to continue with a trio pilates class weekly.
- Mums and Bubs Pilates – this is a weekly specialised class for up to 6 mums that runs every Tuesday at 12pm. Mums can bring their bub along to this more relaxed class while we focus on whole body strength and mobility specifically for the post natal phase.
- The Movement studio – for the mum who feels confident with stability, strength and pelvic control. We would still recommend one private assessment before commencing with our studio classes but the combination of our pilates, yoga and strength classes can be a great option for someone who is healthy and ready to go.
Q. How can Osteopathy help me post partum?
- As the organs, structures, weight changes and centre of gravity adjust back after birth, Osteopaths can help you manage tension and strains through the pelvis, upper and lower back.
- Treatment often includes gentle soft tissue massage, joint articulation and mobilisation. As well as visceral release techniques, along with gentle stretching and some simple at home exercises to get you started.
- Osteopaths can also help address and educate on C-section scar tissue, poor breathing mechanics, diastasis recti and incontinence.
Q. What can I do in the first 4 weeks after giving birth?
Firstly enjoy this sacred time with your bub! Breath and take care of yourself.
In these first few weeks getting support from family and friends might be the best thing so you can get sleep for recovery.
Focusing on deep breaths is also something you can do everyday, try this:
– Sit up right, put one hand on your belly and one hand on your chest
– Keeping your chest relaxed (and top hand from moving) breathe into your lower rib cage. Feel it expand – front, side, and back, with each inhalation.
– Exhale slowly and fully. This will help release tension in your diaphragm and pelvic floor. Plus it activates your deep abdominal muscles – bonus!