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Postpartum Exercise
A Certified Doula Discusses Exercise After Baby
By Kelly Camden, Certified Doula and Yoga Instructor
After giving birth, it takes some time to become accustomed to our new life with this child. We are learning how to care for the needs of a little person who is totally dependent on us. As we do so, we must also learn how to care for ourselves as mothers. We have different physical and emotional needs than before we were pregnant. We may experience our postpartum body as looking and feeling much different than it was before. We may be anxious to try and "get back to normal" or we may not feel ready to exercise the way that we once did.
The following tips can assist new mothers who may have questions about how to stay fit and feel good.
In general, it is suggested to wait until three weeks after a vaginal birth and six weeks after a Cesarean birth. Of course, it all depends on how your body feels. Some women need more time, depending on their birth. It's best to exercise caution as well. When new mothers rest during the first few weeks, it helps them to regain their stamina.
Within a few days of giving birth, mothers can start exercising with kegels, by contracting the muscles around the vaginal opening. Once the perineum is no longer feeling sore, begin adding pelvic-tilt while lying on the back. First, bend the knees and bring them toward the chest. As you exhale, contract the muscles of the pelvic floor and press the low back toward the floor. This gently strengthens abdominal muscles.
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