ALREADY HAD A BABY?
If you've come to this page you've probably already had a baby, and you may be experiencing some specific and maybe even severe issues. The most common physical problems associated with pregnancy are listed below. If you are experiencing any of these issues, click on the link which will take you to a more in-depth explanation of the issue.
If you are not experiencing any of these issues, you may not feel like you need and 'special' kind of postpartum training. There are, however, a few things that you need to take into consideration before leaping into an exercise program.
Are you suffering from any of the following?
Working with women after birth, I see 3 major issues on a regular basis: Core weakness (often, but not necessarily diastasis recti), pelvic floor dysfunction and pain, mainly back pain. Although on the surface these issues seem very different, they can often have a similar cause.
Whether you have DR, are leaking or have backache, it's often all about your core and PRESSURE. The "core" includes the diaphragm, the pelvic floor, the abdominal and back muscles, which create a closed pressure system that's shaped like a coke can.
Issues in one of these areas is often a sign that a team member is weak and pressure is leaking out.
When dealing with any of these issues, we first need to address the role of all these team mates in this pressure system and attempt to bring balance. We first look at breathing and posture when talking about fixing these issues.
I am currently working on a blog post to share all my thoughts on the "core" and this pressure system. Watch this space...
There are many types of pelvic floor problems
From occasional incontinence to prolapse to a simple feeling that "it just doesn't feel the same". Rare is the woman who experiences no pelvic floor issues whatsoever after birth!
I work closely with pelvic floor physio Liron Murphy to address issues like these.
Click on the button to learn more about my approach to pelvic floor problems.
ACHES AND PAINS
Back, hip, neck...
It's really common to suffer from all kinds of aches and pains postpartum. It's important to find and address the core of the problem.
If any of these issues apply to you, there is a great deal you can do. The wrong fitness program can make matters worse. The right one will help you heal and restore your body while working around your issues to improve mobility, strengthen your whole body, and improve general health and fitness.
NONE OF THE ABOVE?
You may not be suffering from any of these common problems after having a baby, and your goal may simply be to get fitter, stronger, lose weight and recognize your body again.
That's totally fine, totally doable and totally legitimate! There are a few things that you need to consider, though.
Read on to find out more about what a postpartum-specific program should contain.
The message for mums is all too often an unhealthy one that damages self-esteem. "Burn off the baby weight" "get your body back!". This is not the message we should be spreading.
Even if you are feeling fine, there are still considerations that we need to be aware of postpartum:
Changes to your connective tissues from pregnancy hormones, but that will still affect you if you are still breastfeeding. This can mean that your joints are weaker and more prone to injury.
Weakened core muscles that will have been stretched out and weakened during the course of your pregnancy.
Pelvic floor issues - yes, even occasional leaking when you sneeze is a sign of dysfunction. Even if everything feels fine 'down there' you may need to ease into certain exercises.
You may have had a C-section, that will have further weakened your core.
You may have tight muscles from nursing and carrying your baby.
On top of all these physical issues, your life has changed completely and you are now responsible for another human being! You may not be sleeping or eating properly, you may be stressed, or dealing with an identity crisis - dealing with your new identity as a mother or changes to your relationship with your partner or other family members.
Even if you are feeling fine, we still need to build a sensible training program that starts with the breath and alignment and core stability, to functional strength and then to more intense exercise. A program that builds slowly and respects the changes that are happening in your body.
This doesn't mean that you need to roll around on a Pilates ball for an hour with stretchy bands, and it doesn't mean you can never run, jump or lift heavy weights again - it simply means that we need to build up to these movements in a safe way.
We also don't want you being totally ruined by your training program! You have a baby to look after now. People love to feel sore after a workout, and while a bit of soreness might be OK, we need you to be able to function to look after yourself and your baby.
Click here to read more about my training approach and on the link below to find out about training options with me
WANT TO LEARN MORE?
Get in touch if you would like to know more about training or courses, would like to book an initial consultation, or learn more about the trainers' courses that run throughout the country.
Please tell me as much as you can about yourself in the message
How long are you postpartum/how many weeks pregnant?
What specific issues are you struggling with?
How do you envision working?
Where are you located?
What is your availability?
CrossFit Tel Aviv, 167 Hayarkon, Kikar Atarim, Tel Aviv, Israel