Most of the time after childbirth, fatigue is important. A few weeks after the event, however, it is advisable to resume gentle physical activity, without putting pressure on yourself.
When to resume physical or sports activity after childbirth?
After natural delivery, recovery usually occurs after 6 weeks. It can be prepared as early as week 4 by brisk walking, climbing stairs, etc. And if, childbirth is through cesarean section surgical instrument set, then you must wait until you get a green signal from your doctor. “Certain exercises, to be determined with the professional who follows you, promote a faster recovery”, specifies a new government guide, promoted by the Minister of Sports.
Is it possible to breastfeed and play sports?
Breastfeeding should not prevent the resumption of physical activity. “Yes, you can breastfeed and play sports, because a mother’s moderate physical activity does not affect the amount of breast milk or its nutritional quality,” say the experts.
Some examples of postpartum movements
As a first step, for a period of 5-6 weeks, movements and activities including jumps and vertical impacts should be avoided. But gradually, all muscle building exercises can be resumed, regularly increasing their intensity and duration. It is also important to resume walking, gentle pedaling or swimming, alternating with muscle building exercises.
In the period following childbirth, it is the abdominal tone and that of the perineum (pelvic floor) that must be regained as a priority. These few exercises particularly target the muscles concerned.
Lying on your side, lean on your elbow (vertical to the shoulder). Lower legs folded up, back straight, stomach tight. Lift the pelvis off to do the “plank”, keeping the shoulder-hip-knee alignment; Hold the position for 10 seconds then rest gently. Repeat 10 times.
Kneeling on the ground, hands and knees apart, back straight, contract the abdominals very gradually, as if to “suck the navel”, taking advantage of each inspiration to tighten the stomach a little. It is the transverse abdominal muscle (lower abdomen) that is used the most.
While maintaining the abdominal contraction, lift the knees off the ground and rest on the feet, doing the “plank”, back straight, head well out of the shoulders, making sure to breathe normally. Hold the position for 10 seconds and rest gently. Repeat 5 times.
Glutes and abdominals
Lying on your back, bring your feet to your buttocks, then raise your pelvis and maintain this position for 10 seconds, continuing to breathe regularly. The abdominals should be contracted,
the ground support should be done with the shoulders and not the neck. To solicit the adductors, we can also bring the knees together in small impulses. Rest gently. Repeat 5 times.
Perineum and adductors
Lying on your back, bring the feet closer to the buttocks, and place a ball between the knees. While squeezing the lower abdomen, gradually compress the ball with the legs. Remember to breathe fully. Maintain pressure for 10 seconds then release. Repeat 10 times.
Resuming physical activity after childbirth: what are the benefits?
Practiced after childbirth, physical activity has many benefits:
– It helps to reclaim the body, modified by nine months of pregnancy.
– It strengthens the abdominal muscle belt.
– It reduces the risk of urinary incontinence in a woman initially continent.
– It contributes (a little) to weight loss.
– It improves the quality of sleep.
– It limits lower back pain.
– It reduces anxiety and postpartum depressive symptoms.
– It improves the quality of the mother-child relationship.
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