Many new moms ask themselves the following question: When can I start exercising again after giving birth? It’s clear that you shouldn’t overwork your body so soon after giving birth, challenging workouts are taboo, but many people are not aware that even in the postpartum period (within the first weeks after giving birth) very gentle mommy exercises can speed up healing.
The first weeks after delivery
What is actually the so-called postpartum recovery? After all, one speaks of the “postpartum period” and means the first week, or does it? In western regions it is common to refer to the first weeks, about the first 6 weeks, as the so-called postpartum phase. Depending on whether you had a complication-free vaginal birth or a cesarean section, this time can vary between 4-8 weeks. During this time, the main thing is to build up a bond with the child, to get used to the new situation as a mom and to give the body time to regenerate. This means lots of rest, relaxation, good nutritious food, sleep (if the baby lets you) and fresh air.
In Germany, it is common for a midwife to come to your home and show you the first steps in handling the baby, weigh the baby, and overall take care of the well-being of your baby and also you. In Los Angeles, however, no midwife came to my home and I had to see how I was doing on my own! Luckily, I still had a little encouragement via Skype from a great German midwife named Sissi Rasche, who by the way also has a great podcast together with her colleague Kareen Dannhauer: Midwife Salon.
Athletically, I was quite set up by the program in Postnatal Phase 0 in the MOVE IT MAMA training plan – which we had developed so far by then. So I was already doing the first very gentle gymnastic movements on the first day after birth. That’s right, you heard me right, already one day after birth! In German-speaking countries, many midwives, but unfortunately not all, do such exercises with you in the first days and weeks after the birth at home.
You may think that this is completely overambitious, but no, these days and weeks are not about getting a bikini figure or having beautifully shaped arms, but much more about helping your body to heal itself. The benefits of physical activity right after birth are summarized in more detail by the Mayo Clinic.
That’s why it was important for me to unlock a phase that starts directly after birth before the official postnatal regression, which for us starts with postnatal phase 1: postnatal phase 0 with the all-important Mama’s Special 15 Program, gentle exercises for the postpartum phase that you integrate into the training plan, or rather regeneration plan in this case, of phase 0.
You are also best prepared if you have already completed the MOVE IT MAMA program during your pregnancy. Alternatively, you have done other fitness courses for total body strengthening, strength-endurance, pelvic floor, abdominal workouts and relaxation exercises adapted to your respective phases and individual fitness level. As a result, your body is simply more accustomed and much more resilient and therefore also manages to recover more quickly on its own after the birth.
Exercises within the first weeks after delivery
The Mama’s Special 15 program includes light exercises for pelvic floor stimulation, activation of your self-healing powers, gentle relaxation exercises and breathing meditations that help you to get a better body feeling and to regenerate faster.
Many of the first exercises can be done lying down or sitting up. If you start with very gentle midwife-tested exercises directly after the birth, you will reduce many typical complaints that you may feel now.
Gentle pelvic floor simulation
After a vaginal birth you will hardly feel your pelvic floor and many new moms have problems controlling the urge to urinate, this is normal as we already explained in the previous blog article on pelvic floor training, but don’t worry the feeling will come back. And also for those who had a cesarean section, pelvic floor training is an essential factor in recovery. Because the pelvic floor is not only responsible for the control of the sphincter muscles, but also supports the internal organs, enables the upright posture and last but not least, a well-functioning pelvic floor contributes to an increased feeling of pleasure during sexual activity! Indirectly, it helps more self-confidence and self-assurance.
So you should start with gentle gymnastics as early as possible, this will help you to get back your feeling for the pelvic floor faster after birth and serves as a perfect prerequisite to get fit again as soon as possible. That is why we start with gentle pelvic floor stimulation already in the first days after birth. Through light and adapted movement stimuli already in the first days after birth, you support the healing processes in the pelvic floor tissue and the birth injuries. Very slowly you regain a feeling for and control over the pelvic floor.
In more medical terms: By relieving the pelvic floor tissue through mindful exercises and gentle movement stimuli (starting in the first 10 days) you support the reorganization of the muscle fibers.
My tip: Dare to start directly with the exercises and you will immediately feel how good it does your body. The sooner you start, the easier it will be for you, because we have to overcome a “little pig dog” even for the simplest exercises. A plus: you can even do the first exercises from bed! So take Postnatal Phase 0 seriously, because then you will be perfectly prepared with the official okay from the doctor after about 6 weeks and can’t wait to start the official re-entry training and Postnatal Phase 1.
So you are already preparing a body optimally for the upcoming workouts in the return phase (Postnatal Phase 1).
Breathing exercises pecharge your batteries
Breathing meditation provides for your general well-being and helps you to feel better about your body. Above all, they give you back the energy that you are lacking due to hormonal changes and little sleep. Self-love is probably the word that best describes this. Take time for a few minutes of “Breath Work” to recharge your batteries. Only when you love yourself and feel good can you be open and have new energy for your baby.
Gymnastics in the further course of the postnatal phase zero
Other exercises are especially useful to stimulate your circulation, assist in the involution of the uterus, stimulate postpartum flow and also activate the abdominal muscles.
The abdominal muscles are directly linked to the pelvic floor and many breathing exercises activate both abdominal and pelvic floor muscles. In addition to breathing exercises, I recommend working with posture exercises here, as an upright posture is also in turn inextricably linked to the pelvic floor and abdominal muscles.
Vein gymnastics helps with complaints such as swollen feet, because the gentle circling of the feet activates the venous and lymphatic flow and thus removes excess water. Many people are therefore familiar with the so-called venous valve.
Gentle stretching exercises for your upper body awaken the awareness for the relief of the shoulders. These exercises also help in particular against possible postural damage caused by frequent bending forward while breastfeeding, changing diapers and cradling the baby.
Gentle basic exercises, all of which find their way into MOVE IT MAMA Postnatal Phase 0, in this phase therefore actually support and accelerate regeneration. So don’t be afraid and leave your insecurities about the right way to treat your body behind! The important thing is that you find good guidance. Of course, the gymnastic exercises are also simply a nice change in the new, intense mommy routine.
My tip: Try to take as many walks in the fresh air as possible. Increase this every week. In the first week, start with 15-minute walks and increase each week, so that by week 6 you’ve reached 60 minutes of walking. Either have your baby sleep in the stroller or use a carrier for your baby, because often little ones just want more physical contact and sleep much more peacefully in a carrier close to your heart.
I hope I could convince you that it is worthwhile to use the first weeks and support your body in the regeneration? So confidently start your mommy training plan with the postnatal phase 0! Your body and mind will be grateful 🙂
Keep it Moving,
Yours, Birte.
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