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Postpartum Exercise
A Certified Doula Discusses Exercise After Baby
By Kelly Camden, Certified Doula and Yoga Instructor
To check for separation, or rectus diastasis: Begin by lying on the back with knees bent and feet on the floor. Raise the head and look toward the navel. You may see the abdomen rise in the middle. Use the fingertips to find the muscles on either side of the abdomen. Then walk your fingers toward the midline of the body, feeling the area underneath and below the navel. If there is separation, you will feel the edges of the muscles and a space between the muscles.
Next, measure the separation. Turn the fingers so that they are pointed toward the toes and feel how many fingers fit between the muscles. If there is a separation of one finger-width, you are able to do regular exercises. (I would still recommend working with the oblique/transverse muscles if you'd like it to close completely.) With a separation of two or more finger-widths, you will want to consult your care provider for an exercise plan.
For vigorous exercise, you will probably want to wait until your baby is about 3 months old.Perhaps you might consider how long the class is, and see if you are able to walk briskly for the same amount of time. If you can tolerate an increased heart rate for that long without feeling fatigued, then perhaps you are ready to return to class. If you're not ready yet, you might check out videos or classes that are specifically for postnatal exercise. Postnatal classes are geared toward the new mother's body.
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