READ FIRST: This information is for informational purposes only and should not substitute the advice from your healthcare professional. All kinds of exercise and dietary changes are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Exercise intensity should correspond to your own physical condition ,our suggestions are for reference only.
Are you still wondering if you could workout before 6 weeks postpartum?
Well, I can’t wait to share some good news with you!
The answer is yes, and you have many workout choices. But, you should clear about these questions at first:
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What does your body change after giving birth in the weeks?
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What psychological feeling will you suffer?
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How long should you exercise after giving birth?
Have no idea? Don’t worry, i will tell you step by step and share some safe and effective workout ways for you.
What does your body change after giving birth in the weeks?
No matter you are C-section or vaginal delivery, when your baby come out, these experienced you maybe have suffer, your belly feel soft, pelvis floor become lager than before, a few moms even will feel constant hip panic, back pain, knee panic. Your breast getting full of milk, sometimes will feel hard and engorged, but you have to breastfeeding every one or two hours, you arms get soreness easily...
Does these experience look familiar? I think every mamas have been suffer one or two experience, make you feel uncomfortable even anxiety, but this normal, every mama have the same feelings, you don’t need to worry much about it.
What psychological feeling will you suffer?
After delivery, moms life style have taken a big change. There has a baby you need to take care, breastfeeding a couple of times in one day, even in midnight, so, you can’t sleep well. Mood lability, irritability, anxiety is common, sometimes you will feel depressed or sad mood, loss of interest in usual activities, feeling of worthlessness or incompetence, poor concentration, helpless...
Postpartum recovery is a progress, it takes time, everything will be fine at the end, so, why not keep a positive attitude?
How long should you exercise after giving birth?
“A few days postpartum!?”. Yes, that’s true!
According to ACOG, If you had a healthy pregnancy and a normal vaginal delivery, you should be able to start exercising again soon after the baby is born. Usually, it is safe to begin exercising a few days after giving birth—or as soon as you feel ready. If you had a cesarean birth or other complications, ask your health care professional when it is safe to begin exercising again.
What exercise are safe for before 6 weeks postpartum?
0-6 weeks Postpartum mama is recovering, your body is very fragile, intense exercise will hurt your body, increase risk of certain conditions, such as bleeding, infection, back pain, urinary incontinence...
Therefore, safe postpartum workouts is essential and it will help you recover fast!
1.Plevic floor exercise (Kegel)
The pelvic floor is a group of supporting muscles that create a “hammock” or a “sling” around your bladder, uterus, and rectum. Pregnancy and childbirth can stretch all of the muscles of the pelvic floor which can denervate these important muscle groups.
Plevic floor exercise is helpful for strengthening the muscles of your pelvic floor , and you can do it a few days after giving birth.
How to activate your pelvic floor muscles?
- Lie down with your knees bent and feet flat on the floor. Inhale.
- Exhale gently, draw in your lower abdominal muscles, and squeeze in the muscles around the urethra like you’re trying to stop gas or urine. People with a vagina can also focus on lifting or squeezing the muscles around the vagina.
- Hold for 1–2 seconds, then let everything go. You should feel the pelvic floor muscles release and drop.
Devote 5-10 minutes to do it, it can be as soon as you wake up, right after your shower, during a commercial break, Do 10 repetitions, and do this 3 times a day, you won’t regret it.
2.Mindful treadmill walking meditation
Taking a few minutes on treadmill mindful waking meditation can help tremendously during your postpartum recovery.
The treadmill is a perfect place to practice awareness and the clearing of your mind of the unhelpful, and sometimes harmful, automatic thoughts that drain your mental energy and raise your negative emotional states (such as anxiety or depression).
When you wake up, try to mindful walking meditation for 15 minutes on treadmills, you don’t need to walk fast, just like your normally walk, treadmills will control the speed and help you avoid getting injury.
1.Put your attention to your breath, Don’t force yourself to breathe “a certain way.”
2.Just follow the natural rhythm of your breath, begin to match your breathing to your steps and to the pace of the treadmill's whirring,
3.Tune out the external world by focusing on the movement of your body as you fall into sync with the rhythm of the treadmill.
4.When unwanted and distracting thoughts enter your mind, acknowledge their arrival, and then let them fall to the side. Focus only on your practice and the sounds of the treadmill.
5.If you feel that your mind is going into overdrive or cascading into negative thoughts, acknowledge this state and let it go. Return your attention to the whir of the treadmill and the movement of your body.
Early mindful treadmill walking meditation will probably make you feel much more alert afterward, reduce anxiety and decrease the risk of blood clots that is even more prominent postpartum if a woman has had surgery.
3.Yoga
Happy baby yoga pose. Your pelvic muscles can tighten and become painful after childbirth. This yoga pose can help relax and gently stretch your muscles to relieve pain. Lie on your back and bring your knees toward your chest. Open your knees slightly wider than your hips. Keeping your arms on the inside of your knees, use your hands to hold onto the outside of your feet or ankles. Bend your knees so that the bottoms of your feet face upward and gently pull your feet downward to lower your knees toward the surface. Focus on relaxing your pelvic muscles as you work toward holding this pose for about 90 seconds.
Using massage gun relax your muscles after workouts, the “Give mom a chance to relax” product portfolio is offer for all 0-6 weeks postpartum mom, you can try it!
Trainnox have offer 4 fitness workout products portfolios for postpartum mothers in different stages, click here to learn more about it.
Give mom a chance to relax (0-6 weeks postpartum workouts)
Quickly recover as before (6-12 weeks)
Exercise between work and childcare (6-12 weeks postpartum workouts)
Share times with kids fitness (more than 12 weeks postpartum workouts)