Welcoming a new baby is such an exciting and joyous time in your life. But while everyone is “oohing” and “aahing” at your sweet new cuddly family member, it is easy for the recovering mom to feel disconnected from her postpartum body and overwhelmed with her new routine. You may be wondering, “How long will it take my body to feel normal again and when do I get back to exercising?”
You go see your doctor at 6-8 weeks after delivery and they give you medical clearance for activity, but not much guidance or specifics. And if you have other kiddos to chase around or pick up at home, your physical responsibilities don’t always wait for your first postpartum check up. How do you know where to begin with strengthening, core exercises, or return to cardio without causing injury? This can get even more confusing when thinking about returning to high level activities like running or jumping.
I understand how easy it is to feel lost when you are newly postpartum. I’ve been through it before. There can be a lot of scary stories on google or tales from well meaning friends about the risks of returning to exercise or strength training too early. Recently, I had a patient tell me how a friend told them not to do core strengthening for one year postpartum. Even my mask couldn’t hide my surprise and confusion!
Research supports strength training with an emphasis on core and pelvic floor musculature during postpartum recovery when under the supervision of a collaborative multidisciplinary team. An evaluation by a pelvic health physical therapist can help establish baselines, set attainable goals, and work with you to establish a treatment plan to help progress your independence and improve your confidence with strength training, cardio exercise, and activity levels of daily life.
I’d love to help you return to exercise postpartum and maintain a healthy lifestyle. Click here to learn how to schedule an appointment with me!