Returning to exercise after childbirth is an integral component of maintaining a healthy lifestyle. Postpartum exercise has been proven to offer numerous advantages throughout various life stages.
Engaging in postpartum exercise yields several benefits:
- Enhances the toning and strengthening of abdominal muscles.
- Boosts energy levels, promoting overall vitality.
- May aid in the prevention of postpartum depression.
- Improves the quality of sleep experienced by new mothers.
- Relieves stress, fostering a sense of well-being.
- Assists in shedding any extra weight gained during pregnancy.
Adjusting to motherhood can be challenging, and finding reliable information on postpartum exercise amidst the vastness of the internet can be overwhelming. Therefore, it is crucial to discuss the topic of resuming exercise after childbirth.
When should I start exercising?
It is advisable to approach the return to exercise gradually, taking into consideration each woman’s individual physical abilities. Generally, it is recommended to resume pre-pregnancy exercises about six weeks after delivery, considering the ongoing physiological and morphological changes that occur during pregnancy.
For women who have undergone a cesarean section, most doctors suggest waiting for about eight weeks before resuming pre-pregnancy exercise. This waiting period allows for proper healing of the abdominal incisions, which is crucial. During the initial six weeks, the primary focus of exercise should be on personal time and regaining control.
Our program follows specific guidelines to ensure a safe and effective return to exercise:
- Start slowly and gradually increase your pace over time.
- Avoid excessive fatigue and dehydration by monitoring your energy levels and staying hydrated.
- Provide support and compression for the breasts and abdomen during exercise.
- Pause and assess if any discomfort or pain is experienced, and adjust accordingly.
By following these steps, we aim to facilitate a smooth transition back to exercise while prioritizing your well-being.
Paying attention to your body is crucial, as feeling good during exercise usually indicates a positive experience. Understanding and listening to your body’s signals is essential. If you experience any soreness in specific muscles, we can modify the exercises to alleviate discomfort and ensure you stay on the right path.
Throughout the remainder of the postpartum period, the objective is to enhance your physical fitness and overall well-being. It is strongly recommended that postpartum women obtain medical clearance before initiating any exercise program. Additionally, it is important to proceed with caution, gradually increasing intensity and progression while maintaining proper hydration.
Our team of specialists is here to support you throughout your postpartum exercise journey. We can provide guidance, assistance, and tailored plans to ensure a safe and effective return to exercise after giving birth.
Guidelines For Exercising Postpartum In New York
Six weeks after delivery:
During the initial six weeks after giving birth, our program focuses on promoting relaxation and enhancing overall well-being. Our dedicated team will be by your side throughout this journey, ensuring that your exercise program is tailored to your needs and yielding positive results.
Throughout the first six weeks, we will closely monitor the following aspects:
- How the exercise makes you feel: We pay attention to your overall experience during and after exercise sessions to ensure they are beneficial and comfortable for you.
- Pain or bleeding: We keep a careful watch on any signs of discomfort or bleeding that may arise during or after workouts.
- Fluid intake: Proper hydration is crucial, so we encourage you to maintain adequate fluid intake to support your body’s needs.
- Adequate rest: Rest and recovery are essential, and we emphasize the importance of giving your body the necessary time to heal and regain strength.
Additionally, we encourage you to monitor your own progress during and after each workout. Ask yourself these questions: Do you feel tired after your workout? Are you experiencing any pain? Do you notice any stiffness in your body? Being mindful of these factors helps us assess your progress and make any necessary adjustments to ensure a safe and effective exercise routine.
Six weeks on:
The most important concerns during this period are monitoring performance and assessing whether there is over or under-training, they recommend self-monitoring every week. The key assessment points include discomfort, pain and performance.
Our priority is to assist you in identifying your goals and devising a customized plan that suits your life as a new mom. We understand the importance of setting realistic goals and developing exercise programs that encompass various elements of physical activity, including cardiovascular strengthening, stretching, and overall well-being.
We provide a personal process to determine what sports or exercises you participate in. It is important to find an activity that you love and would like to return to. We can help track your performance to determine the right intensity.
Get Started In New York
To get back into an exercise routine, schedule a consultation with our qualified pelvic and physical therapists after delivery. Further evaluation should be done if you experience any pain, weakness or urinary incontinence. Call us today to schedule a consultation and we will help you achieve your postpartum exercise goals.
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“I just had my baby 2 months ago. I went to get assessed by Dr. Monica just to see how my body is. She did a thorough assessment and explained to me everything in detail. She taught me how to properly do kegel exercises for my pelvic floor muscles and pointed out my weaknesses. I can’t wait to see what she puts together for me so I can strengthen my glutes, hamstrings and my CORE! BTW, I love the smell of the place and it’s very private!”
“The best personalized physical therapy! I feel very satisfied with their work!. Knowing they genuinely care for your well being is the best feeling! Each time i go.i feel better and make sure i’m not in pain when im.doing it! Thanks.again”