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Post Pregnancy Exercise
Prior to beginning any
post pregnancy exercise
program it is important to obtain clearance from your
family doctor. A cesearean birth, episiotomy, a difficult birth or
other complications may require you to wait 12 weeks before beginning a
workout
regime.
Many physical changes
that occur during pregnancy persist for 4-6 weeks
after delivery so exercise intensity should resume very gradually.
Consideration needs to be given to the stresses placed on the pelvic
floor when choosing a post partum exercise program. After a normal
vaginal delivery, non ballistic exercises can be commenced as soon as
comfortable, with special attention placed on the pelvic floor and
abdominal muscles. Activities that place an increased gravitational
load on the pelvic floor such as running or high impact aerobics should
be delayed until you receive clearance from your attending
physician.
Post Partum
Exercise Ball Exercises
Exercises here are
gentle on the
abdominals to start. Your pelvic floor and abdominal muscles have been
over-stretched and are therefore very weak.
Exercises must
- Isolate
and strengthen
the deep abdominal muscles
- Retrain the stretched
pelvic floor muscles with kegels and gentle ball exercises
- Stretch or strengthen
the multifidus muscles
- Re-educate
the stabilizing musculature
It is very
important
that you
are able to recruit the stabilizing musclulature prior to attempting
anything more advanced.
With the new baby it is difficult to get to a gym on a regular basis.
You can add convenience and flexibility to your home exercise routines
with custom downloadable workouts from itrain.com
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