Post Natal Exercise

Do you feel you need to get back in shape after having a baby?

Not sure where to start?

Pregnancy and child birth cause many changes to a woman's body. Before embarking on any exercise program you need to get back to basics. Pregnancy sees the stretching and weakening of your abdominal muscles while child birth weakens the pelvic floor muscles. If you have had a caeserean section then your abdominal muscles have been further disrupted and take a little longer to recover.

Your pelvic floor and abdominal muscles along with your deep back muscles work together to stabilise your pelvis and lumbar spine (lower back). With two of these muscles groups stretched and weakened from pregnancy and child birth, the lower back is vulnerable to injury due to a lack of muscle stability.

An increase in lifting and bending with small children combined with a weakened support structure around your spine can lead to lower back injury. Bending forward and lifting are two of the most vulnerable positions to put your back in and it is during these activities that your spine relies on the surrounding support muscles the most.

Another position where your spine is vulnerable is sitting. This also increases initially with a young baby when you are spending time getting feeding sorted.

It is therefore important to strengthen your support muscles to protect your back and prevent injury as well as to prepare your body for return to your normal sporting activities or exercise routine.

You can start these exercises once you are home from hospital (and are feeling up to it) if you have had a vaginal delivery. If you have had a caeserean section then consult with your physician before starting this program.