Physical exercise is not harmful to you postpartum, but it’s different – you are recovering from childbirth. Some exercises can support your recovery, but others could be harmful. Here are some general do’s and don’ts.
Do wait for clearance from your doctor
Partner closely with your OBGYN or midwife. They will monitor your overall recovery, including assessment of your incision or any tearing, abdominal muscles, and pelvic floor. Typically, this happens with a follow-up appointment at or before six weeks postpartum.
At this assessment, your provider will evaluate your readiness for exercise. They will consider your unique circumstances, such as the delivery type, complications, and overall health.
Typically, these exercises are safe for postpartum moms:
Strengthening your pelvic floor muscles with kegel exercises
Gentle walks to rebuild stamina and promote circulation.
Postnatal yoga classes that focus on stretching, core strengthening, and relaxation techniques.
Low-impact aerobics, like swimming or stationary cycling.
Using light dumbbells or resistance bands for gentle strength training.
These are best to avoid:
Steer clear of high-impact exercises like running or jumping until you have regained sufficient strength and received clearance from your doctor.
Avoid lifting heavy objects, which can strain your abdominal muscles and pelvic floor.
Traditional crunches and sit-ups can place excess pressure on the abdominal muscles, potentially leading to diastasis recti, a separation of the abdominal muscles.
Remember to start slowly, listen to your body, and consult your healthcare provider before embarking on any postpartum fitness routine.