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For many new and expectant mothers, the thoughts of shedding the baby weight after birth can seem quite daunting. Battling with sleep deprivation and post pregnancy hormones can make you feel overwhelmed meaning that exercise is the last thing on your mind. Here at Ballsbridge Physiotherapy, we can provide you with the right advice to help you get started in getting your pre-pregnancy body back.
The most important thing to remember is that it will take time for your body to recover after birth. So, rest is essential. For some women this period can take up to a year before they begin to feel that their bodies are back to a level of fitness that they are happy with. However, with the right nutrition and easing yourself into gentle exercise, you will be on the right track in no time.
Whether or not you exercised during pregnancy, make sure to ease yourself back into exercise when the time is right. It is usually advised to start off by going for short, gentle walks in the first weeks after delivery. Over time, you can increase both the distance and time when you feel ready.
As your strength improves you can start incorporating other forms of exercise such as pelvic floor exercises, stomach exercises, strength training and pilates under the guidance of your chartered physiotherapist. Pilates classes are a great way for new mothers to target and strengthen both their stomach muscles and back. Here at Ballsbridge Physiotherapy we have experience of working with both expecting and new mothers so we can modify exercises to ensure they are suitable to you.
What to Avoid:
If you had a caesarean section or any other complications you will need to get clearance from your doctor or midwife before you return to exercise. Generally you would wait about 12 weeks after a section before beginning exercise. It’s a good idea to wait until your pelvic floor muscles are stronger before doing any vigorous exercise such as tennis or aerobics.
For further information, contact us at our Dublin 4 clinic.