Fitness after childbirth

Fitness after childbirth

Fitness after childbirth
Fitness after childbirth
When you are a new mom, you usually want to get back into shape as quickly as possible. When is our body ready? Two experts offer us an infallible fitness plan in three stages.

Step 1: We prioritize our pelvic floor

We start when: From one week after delivery.

"Even though we did reinforcement exercises throughout the pregnancy and even if we had a caesarean, it is essential to rehabilitate the pelvic floor muscles before considering the resumption of the sport," says Joanie Mercier, physiotherapist trained in pelvic and perineal rehabilitation. Pregnancy and childbirth are hardship for the body. Over the weeks, the pelvic floor muscles have weakened. "

It takes on average a minimum of three months to restore the pelvic floor. If we resume training while our organs are poorly supported by the pelvic floor, we increase the risk of urinary incontinence and we can also feel heaviness in the vagina, synonymous with a descent of organs. Patience, then!

The action plan: "We start with Kegel's exercises," advises Joanie Mercier. The muscles of the pelvic floor are tightened as much as possible, as if to retain stool and urine. We calculate how long we can hold the contraction and how many times we can repeat it, then we do three series, five times a week. The first few days, we do our training on our backs, then we can possibly do these exercises sitting or standing. "

Step 2: We solidify our abdominal muscles

We start when: From one week after delivery for the deep abdominal muscles and from six weeks for the superficial abdominal muscles.

"During pregnancy, the abdominals stretch a lot and often lose strength," says Sarah Baribeau, a kinesiologist. It is important to strengthen them after delivery, especially the transverse abdomen, the muscles that are deep and attached to the center of the belly. Much like a natural brace, these muscles support the back and hold organs such as the intestines, liver and bladder. "

The action plan: Lying on your back, knees apart and bent, feet on the ground, we enter the navel by contracting the muscles. We keep the position for 10 seconds and repeat a dozen times, five times a week.

"You do not have to work the superficial abdominals with oblique straightening if you feel pain in the scars when you contract the pelvic floor or the transverse abdomen," warns Sarah Baribeau. Same thing if we had a diastase, a separation of the right muscles. "
DISCOVER: 4 exercises for the new mom

Step 3: We opt for a gradual training

We start when: About six to eight weeks after delivery.

No more urinary leakage on exercise? We are ready ... but we are going smoothly!

The action plan: "I often propose swimming, because this activity does not impose any additional load on the muscles and organs, advises Sarah Baribeau. If you opt for a vertical sport, even walking, you have to go gradually. The problem is not so much the frequency or the intensity of sport, but the effect of gravity on scars and wounds that have not healed properly. We can finally tone our arms and legs without overworking the pelvic floor. "

Joanie Mercier also warns about fitness classes with baby: "There are often a lot of jumps in these activities, which can further weaken the pelvic floor muscles. I have followed several patients who have aggravated their condition while believing they were doing well. "

Clearly, it is better to take our time than to worsen our wounds: "Our body has lived nine months of pregnancy, we let him nine months to recover, said Sarah Baribeau. If we have gained weight reasonably during pregnancy and have healthy lifestyle habits, our body will naturally return to its healthy weight. We only need to take care of our body gently ... as we take care of baby! "

Fitness after childbirth Fitness after childbirth Reviewed by Unknown on février 20, 2018 Rating: 5
Fourni par Blogger.