New_Mum_Training

Postnatal Training

I am a qualified level 3 pre- and postnatal exercise personal trainer, so I can develop a safe training program for you both during your pregnancy and after the birth of your child.

 

Once you have the all clear from your doctor we can start to train together.  If you had a vaginal delivery this is normally around 6 weeks after the birth, for a caesarean section is it around 8-10 weeks.  During this initial period you should be focusing on recovery.  You can, however, start with pelvic floor exercises immediately after the birth.  Also after the first week or so you can start walking if you are feeling up to it.

 

Once we start training together we will focus initially on improving your core strength and pelvic floor muscles, with some light cardio and strength training, so that your body recovers properly before starting a more intense workout.  Once you and your body are ready for it we will increase the intensity to improve your fitness and help you reach any other post-partum goals you may have.

 

For more information or to book an informal chat please do not hesitate to contact me.

 

For more information about training during pregnancy please click here.

PELVIC FLOOR TRAINING

After the birth it is essential that you train your pelvic floor muscles to regain the strength that they will have lost during pregnancy (and during labour if you had a vaginal delivery), before you start any high intensity training. Pelvic floor muscles are important for bladder and bowel continence; reducing the risk or prolapse; increase sensation during sex; and more

CORE TRAINING

A strong core will help to prevent injury both during exercise and everyday life. We will begin by focusing on the deep abdominal muscles. If you have diastasis recti (separation of the outer-most abdominal muscles) we will stick with these exercises until the condition improves. If you do not suffer from diastasis recti we will gradually build up to more intense exercises

STRENGTH TRAINING

Strength exercises will help to strengthen your joints and muscles which is extremely important both whilst you are caring for your newborn and for the future.
It can aid in improving posture and reducing aches and pains as well as improving your core strength.
Strength training is also the best way to change the shape of your body and can help with weight loss

CV FITNESS TRAINING

Cardio vascular exercises help to strengthen your heart and also improve the function of the lungs. In general terms you will therefore improve your CV fitness - this will become increasingly important when you need to start running after your little one!
CV training can also reduce the risk of contracting some diseases and can help with weight loss

How it Works

The Path to Safe & Effective Training

PLEASED TO MEET YOU!

First meeting to get to know each other; discuss your main questions and agree when & where we can train together.
This meeting is free
Step
1

HOMEWORK

Fill in a detailed questionnaire so that I can build a personalised programme which will build in intensity as your body recovers
Step
2

INITIAL CONSULTATION

We will go through the programme in detail and work on the technique of the different exercises - this is critical to ensure you reduce the risk of injury and understand why you are doing each move
Step
3

TIME TO WORKOUT!

Training starts - sessions are flexible to fit your lifestyle. Time and place can fit your routine and we will gradually increase the intensity as your starts to recover
Step
4

REACH FOR THE STARS

With your hard work and my motivation you can achieve all your goals!
Step
5

Considerations

What to Consider when Returning to Training

  • Vaginal Birth

    Certain types of vaginal births can lead to a longer recovery (especially for the pelvic floor muscles) and you will need to take it easier at the start of your training:

    • Episiotomy (surgial incision to enlarge the opening for the baby)
    • Multiple birth
    • A quick delivery of less than 5 hours
    • Back-to-back / face-up / star gazer (baby is facing upwards during the delivery)
    • Vacuum pump
    • Having a second baby soon after the first (pregnant within 9 months)
  • Caesarean Section

    You will need to wait longer before returning to training, on average you can start again after 8-12 weeks, depending on your recovery.

    You may still feel your stitches when you return to exercise, however it should not be too painful.  If it is, then we will need to decrease the intensity of the training.

    Even after a C-Section the pelvic floor muscles will still have been impacted during pregnancy, so it is still important that we focus on strengthening them during the training.

  • Breast Feeding

    If you are breast feeding it is a good idea to feed the baby or pump just before training.  That way your breasts are as light as possible during exercise which will be more comfortable.

    Also make sure you wear a well-fitted sports bra for the training to give as much support as possible.

    Finally, you will need to drink plenty of water before, during and after working out to replace any fluid lost during the training.  When breast feeding you use a lot of water to produce the milk, therefore it is vital that you are drinking enough water throughout the day to ensure you remain thoroughly hydrated.

  • Abdominal Training

    Diastasis recti (separation of the abdominal muscles) is a common complaint in postnatal women.  The recovery varies from woman to woman: sometimes the muscles will come closer together within 6 weeks; sometimes they will come back together after several months; in very severe cases it may even require an operation.

    Once we have ascertained whether or not you are suffering from diastasis recti and to what extent, I can give you advice on what training you can do.

    If you do have diastasis recti you must NOT perform any exercises which train the outer-most abdominal muscles (the rectus abdominus).  This means you should not be performing:

    • Crunches
    • Sit ups
    • Front planks
  • Pelvic Floor Training

    Strong pelvic floor muscles are critical for bladder and bowel continence, support of the internal organs and for improved sensation during sex.  During pregnancy and potentially during the birth, your pelvic floor muscles will have been impacted and must therefore be strengthened.  You can start with pelvic floor exercises immediately after the birth.  If you find after 6 weeks that you are still having continence problems then you should visit a pelvis physiotherapist for specialist therapy.

    During the training we will focus on performing pelvic floor exercises with good technique, but you will also need to train them yourself everyday.  Believe me – you will thank yourself in the future!

    If you have a heavy feeling in your pelvic floor or as if you have something bulging between your legs, you will need to take it easier, reduce the intensity of your training and try to get some rest.  If the problem persists it is best to seek advice from a pelvis physiotherapist.

  • Carpal Tunnel Syndrome

    Carpal tunnel syndrome is caused by nerve compression which causes pain in the wrists, hands and fingers.

    Wearing a wrist splint at night can help with the condition, but if you are still experiencing pain by your 6 week check-up, make sure you discuss it with your doctor.

    There are certain wrist positions which will minimise the pressure during exercise, but depending on the level of pain you may need to refrain from certain types of strength training.

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