5 Exercises To Recover From Childbirth As Soon As Possible

After the birth of a child, the recovery period for the mother’s body begins. Here are 5 exercises you can do to recover from childbirth as soon as possible.

Going through a pregnancy involves a series of physical and emotional changes in a woman’s body. After birth, all the changes that occurred during the previous nine months begin to return. With that in mind, in this article, we will tell you about five exercises to recover from childbirth as soon as possible.

During the first 6 to 8 weeks after the birth of a child, the mother must rest as much as possible to restore the energy consumed. It is also a stage of adaptation to the new roles of motherhood.

The well-known cot, for example, is a rest period that is necessary for the uterus to return to its original size. After these first 40 days, if your doctor approves, you can start exercising again, slowly and gradually.

Remember that although the changes that the mother’s body goes through are similar in all women , they will not be the same after a vaginal birth as after a caesarean section.

Go for a walk

A woman going for a walk with her baby in a baby carrier.

Going for a walk is one of the safest activities to start exercising and recovering after childbirth. You can go out alone to take a break, or you can take the opportunity to carry your baby and go for a walk together.

It is a good idea to start with 2 excursions a week, for 15 to 20 minutes, and gradually increase the frequency and duration of the walks.

During the walk, it is good to be aware of your stomach and try to tighten the muscles at all times. One way is to try to bring the navel towards the spine while walking. This will help you regain abdominal strength faster.

Situps

The recovery of the abdominal muscles depends on the birth route (vaginal or cesarean section).

In the first case, the improvement can take place somewhat faster than in the second. This is because during surgery, doctors have to cut through several layers of tissue to reach the uterus. In addition, after the caesarean section, the woman will need to take some time to recover the feeling in the surgical area, which will affect her stomach strength.

Normal situps

There are many ways to do abdominal exercises. During the delivery period, it is important to start slowly, listen to your body and be aware of your breathing.

Lie on your back, place an amplifier under your knees. Then inhale, fill all the air in the direction of the abdomen and exhale, “empty out” this cavity. During exhalation, it is important to tighten the abdomen. This is the first exercise performed.

When you feel stronger and can identify how your stomach is tightening, you can move on to more complex exercises. For example, putting your hands on your neck and taking your shoulders off the floor.

Cycling

Lying on your back, you imitate stepping on bicycle pedals with your legs while raising your torso and trying to make contact between your elbow on one side and your knee on the other.

Exercise ball

An exercise ball is a good element for performing exercises throughout the perinatal period. You can use it to support your legs while performing normal situps.

When you regain more postural control, you can perform situps with your feet on the floor and your back on the ball. This will make the exercise more difficult.

Exercises the pelvic floor

With a caesarean section, the pelvic floor will be less affected than with vaginal births. This is because the baby stretches the pelvic floor muscles as it passes through the birth canal.

To train the pelvic floor, it is important that you maintain good breathing control and are aware of the genitals. During inhalation this area relaxes and as you exhale it contracts. You need to hold your breath for at least 8 seconds and concentrate your strength on the muscles that surround the sphincter.

This exercise can be done while sitting, standing or lying down. You can even do it while doing another activity, such as breastfeeding your baby. You can also combine it with walks or situps.

Work with the pelvis

A pregnant woman in a prenatal exercise class, sitting on an exercise ball.

All pelvic exercises that you did before the birth will also be very useful after the birth period. You can sit on a Pilates ball or on a pillow, and with your knees slightly bent, make circular movements with your pelvis. You can also move by tilting your pelvis forward and backward.

Maintaining good pelvic mobility improves blood circulation in the area, which helps reduce postpartum discomfort.

Moderate cardio training

Cardio training to recover after childbirth helps to improve your mood and your sense of satisfaction. You should start gradually with low intensity activities and increase gradually.

It is important that you do not do vigorous exercises until your doctor says it’s okay.

There are a variety of cardio exercises that you can do during the delivery period, so we recommend that you consult a professional in the area to adapt the activity to your options.

When it comes to training to recover from childbirth, remember that…

Postpartum recovery involves healing of tissues that underwent major changes during pregnancy. Just as the uterus restores its size and your organs regain their place, your muscles must regain their strength and functionality. Consulting a physiotherapist who specializes in pelvic floor helps to guide women in their recovery.

This is a physically and emotionally complex stage, so it is important to be patient and take it easy. Biological times must be respected, as the rate of recovery depends on each woman’s health situation.