After you’ve welcomed your bundle of joy into the world, it takes time to settle into a new routine. For those who want to start exercising again but have no idea where to start or what’s safe to do when you’re postnatal, that’s where I come in!
Once you’ve been cleared by your doctor to start exercising, I can help you start easing back into your exercise routine, adapting it to your needs as a new mum.
I hold a number of postnatal qualifications, so you can be sure you’re in safe hands when you’re ready to get back into exercise. Postnatal training is different to regular training; you have to consider the adjustment your body goes through post-baby, and the hormonal changes of breastfeeding (if you choose to nurse). Any exercise you perform in sessions with me will be modified to suit your specific needs, so you know you’re getting a safe and effective workout.
The focus of my postnatal training sessions isn’t only to get your pre-baby body back, it’s to help you recover and adapt to your new life! Exercise is a fantastic way to help you physically and mentally in this new chapter of your journey.
Benefits of exercise post partum
Improves your well-being by boosting serotonin levels, which means reducing the risk of anxiety, mood swings, stress and may also improve rate and severity of postpartum depression.
Having a new baby can be a whirlwind, sometimes you may not even know what day of the week it is. Having some time to yourself and get some endorphins pumping can be a great way to unwind and do some self-care for yourself while building strength and dropping extra body fat.
Exercise improves sleep by burning excess energy but also by stimulating the production of hormones that encourage rest and relaxation. It has been shown to be effective in the management of insomnia.
It’s been shown that supervised pelvic floor training was superior compared to unsupervised. Pelvic floor training after delivery can help prevent and treat urinary incontinence.
Diastasis rectus abdominis is a condition that is common during pregnancy, and it refers to when the abdominal wall separates as your belly grows larger during the later stages of pregnancy. The separation, if left untreated, may become chronic, which causes a large range of issues. I use my own experience with “Diastasis rectus abdominis”, and my knowledge from my studies, to help you overcome yours.
Improved fitness can increase your energy levels, help with weight loss, cardiovascular fitness, restore muscle strength and help with a faster recovery after birth.
A C-section is major surgery, and recovery can be long and painful. During a Caesarean, layers of tissue and muscle are cut and then sewn back together, creating scarring over multiple levels of muscle and skin. This can affect the muscles’ ability during a muscle contraction, and result in weakness and a lack of stabilization.
Once cleared to exercise by a GP, a structured exercise program that specifically addresses the abdominal area and the surrounding musculature can help improve your long-term recovery.
Approximately 20% of women still have prolonged lumbopelvic pain at 3 months postpartum. A structured exercise program can help reduce or eliminate lumbopelvic pain, by increasing muscle strength and function of the glutes, strengthening of the pelvic floor and abdominals, and helping with posture.
There’s no denying motherhood is physically demanding; with all the lifting, carrying, and prolonged periods of static sitting positions such as when breastfeeding, it’s not surprising women have neck and upper back pain postnatally.
Exercise is an excellent way to help with your posture and build new strength in weak areas to decrease and even eliminate the pain.