pelvic floor pain

Debunking Exercise Myths: Returning to Exercise Post Pregnancy

The Myth: It's safe to return to your pre pregnancy workout as soon as you get the "green light" from your care provider.

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The FPC Answer: Most care providers will give you the green light at around 6 weeks to resume exercise.  But what does that mean?

Did you know that the first 12 weeks post birth are known as the "critical healing period"?  (Read 12...not 6).  Many women return to their favorite workouts too soon and too hard and put themselves at risk of developing complications.  Even if you feel amazing, the exercise choices you make during those initial weeks can effect your body for the rest of your life.  We could probably write you a book on the topic, but you're busy so here are some important bullet points instead: 

Before returning to exercise post birth:

  • It takes 4 months after you're done breastfeeding for your body to stop producing the hormone relaxin.  As long as relaxin is present, the connective tissue between your rectus abdominis (6-pack abs) is still vulnerable.  Thats why we continue to offer safe "core" alternatives for all our newly postpartum moms.  

 

  • No matter how good that new mom, "yoga teacher", "fitfluencer" looks on instagram, when she tells you it's safe to do crunches at 3 weeks postpartum, it's important to remember that traditional abdominal work like crunches, twists, planks, etc. are absolutely out of the question during those first 12 weeks.  

 

  • If you still have ab separation at 12 weeks, you need to continue to modify your workout and also be working with a postnatal specialist that can help you heal.  

 

  • You can't trust YouTube or even an instructor with a general pre/postnatal certification to do a Diastasis Recti (abdominal separation) assessment.  They have a very limited knowledge of the topic and they may "assess" that you are fine when in fact, you are not.  Or tell you that a DR is present when they don't understand the true definition of what it means to heal it.  Find a specialist. Come see us at FPC, or see a pelvic floor therapist for a proper diagnosis.  

 

  • Don't go for a run just yet!  Regardless of the type of birth you had, vaginal or Cesarian, you have to continue to train with your pelvic floor in mind.  Damage to the pelvic floor doesn't usually come from the actual birth.  It comes from the months of weight and pressure on those muscles leading up to the big event.  After birth, those muscles need time to rest and recover.  If we return to high impact movements right away, you are putting your pelvic floor at risk of developing a prolapse.  

 

This is just the tip of the iceberg when it comes to postpartum fitness.  FPC is passionate about educating every woman that walks through our door on how to make a complete recovery post birth.  If you are postpartum and looking to get back into fitness, join us at the studio!  

Postpartum Rehab and/or Pump & Kegel are the 2 best places to start! Check our schedule for times!  

Understanding Your DIAPHRAGM and Pelvic floor

FPC's foundation of "Pump & Kegel" is the secret to a stronger, easier pregnancy.  It's a foundational body system that enables us to move and breathe the way nature intended.  We are all born as fully functional movers and breathers but stress, body consciousness, poor posture, desk jobs, lack of activity, etc continue to move us farther away from it.  I always say, once you re-program this system, you will NOT go back to being a dysfunctional mover again.  Our bodies WANT to move this way.  

That being said, just because it's "natural" doesn't mean it's easy.  I love the video that our friend, Lindsey Vestal, M.S. OTR/L from The Functional Pelvis shared this week.  It gives you a few more images to help understand what the diaphragm and pelvic floor are doing and how they work together to strengthen and support you. 

Check it out below!  

 
 

Save the Date!  

Lindsey will be presenting a Pelvic Floor workshop on April 18th as part of the Wednesday night series at FPC! Mark your calendar and stay tuned for the sign up details next week!