Essential exercises and information after birth


Thanks to Amber Whiteford for putting together this great blog on essential exercises and information after child birth.

Many women are unsure how to return to exercise after childbirth and which exercises are important.

Amber gives some great advice on how and when to return to exercise.

For further information please don’t hesitate to contact Southcare and speak to one of our friendly Physiotherapists.

Pelvic floor muscle (PFM) exercises

Aim for 30 good contractions a day:

PFM can be performed in sitting, standing or lying on your back. Try in different positions to see what works best for you.

The ‘knack’ is a functional pre-contraction before lifting, coughing, sneezing, getting out of bed (anything that increases abdominal pressure)

Ideally you should have these muscles checked with real time ultrasound by a women’s health (WH) physio, around 6 weeks after birth.

Abdominal muscle exercises

There are 4 layers of abdominal muscles, however, we do not want to exercise all of them!

You should avoid using these muscles until:

Avoid sit-up exercises!

This includes sitting up to get out of bed! Continue to roll onto your side, as you would have late in pregnancy, up until the 6 week check up with a WH physio

Transverse abdominals (Lower or deep abdominal)

Obliques (internal and external)

Posture education

Always aim to maintain the ‘S’ shape of your spine when breastfeeding, changing and bathing the baby, pushing the pram, getting baby/capsule/pram into and out of the car.

Ensure change table, pram handles, bath are all at hip height to avoid bending to far forward. Avoid combined twisting and lifting movements.

During breastfeeding:

Back exercises for spinal mobility

Lying on your back with knees bent and feet flat on the floor:

Pelvic tilts – Tilt your pelvis so that your lower back flattens into the bed/floor and then slightly arch your back. Alternate between these for 10-20 reps

Knee rolls – Keep the knees together and rock them side to side while keeping your shoulders flat on the mat. (You can also do this with legs draped over a fitball).

Gradual return to activity

Breast care

Physiotherapy treatment

While in hospital, a physio can come to your room to see you for:

6 week check up with a WH physiotherapist is recommended to check PFM function, abdominal muscle integrity and any other pregnancy related issues.

Summary

  1. In hospital – get your abdominal muscles checked (RAD assessment)
  2. Exercises you should do – PFM exercises (everyday!), deep abdominal exercises, walking, neck stretches, spinal mobility stretches/exercises, low impact activity – swimming (after 6 weeks), mother and baby hydrotherapy, Pilates, FitRight
  3. Exercises to avoid – sit ups, running, jumping, boot camp, high impact activities (to prevent injury)
  4. Take care of your back! Maintain a neutral ‘S’ shaped spine when sitting for long periods
  5. Laser and ultrasound treatment is available in hospital and in outpatient clinics with a WH physio
  6. Don’t forget to book a 6 week check up with a WH physio to ensure safe return to exercise

As always feedback is always welcome.