KMF Postnatal Recovery

For nine months your body underwent the amazing task of growing a baby. The changes that occurred during this time, for some, will have been uneventful, but for others cause unwelcome discomfort.

The job of birthing your baby, whether it was a normal delivery. an instrumental delivery or a C/S, should be celebrated because you did it! The transition might not have been what you expected, you might have experienced a rocky journey to get to the end result, but your baby is here. Congratulations!

You are doing a great job… if you feel a little low, or not quite yourself after the birth, you may need expert support and advice, so contact your GP.

When it comes to recovery and progression there are a few stages you can do to help the process run smoothly. Starting an exercise programme is not a green light to hit it hard. Be patient and give yourself time to recover and start slowly. Attend a class or course with experienced trainers who provide exercises that are safe to do on a daily basis and encourage you regress if you feel pain or discomfort.

Listen to your body, rest when needed and if you feel any discomfort or pain then stop, reassess what you are doing and rest.

Breastfeeding or not - the position you sit in to feed should be comfortable. Rounded shoulders, one shoulder higher than the other and a forward leaning posture if not corrected can cause muscles to both lengthen and shorten, all of which can easily become a habit and if repeated daily leads to recruitment patterns associated with long term postural problems.

Check your daily habits do you wear a sling regularly and feel the strain? Does carrying the car seat affect your posture?

As the body begins to fight the affects of repeated poor posture, neck, shoulder, back and hip muscles can feel tight and stiff. The small stabilising muscles, which are now working harder, causes the classic aches and pains seen in many postnatal mums.

 Common areas of concern:

  • Neck and shoulder pain

  • Hip pain

  • Backache both upper and lower

  • Ankle weakness

  • Knee pain

  • Thumb pain

  • Wrist pain

  • Pelvic floor dysfunction

Throughout the six week Keep Mums fit foundation course, our experienced trainers at Kate Campbell Fitness will be observing your posture, and were necessary, will make suggestions and correct movement patterns to support your progress.

During the first few weeks of starting any programme, observing for abdominal doming is really important and your trainers will be checking this individually, known as the rec check - to feel for tension separation and pelvic floor activation.

After exercise, aim to refuel within 30 minutes with a good protein and carb based snack, get plenty of rest, stretch and recover.

A holistic approach is taken during our course and although exercise is the primary focus, your wellbeing both physically and mentally is important too.

Numerous observational studies have shown depression to occur in the postpartum period in about 10-15% of women. Symptoms vary from person to person but may include: sleep disturbances; hyperactivity, tearfulness; lethargy; irritability; guilt or irrational fears. Exercise has been proved to be an effective method of improving maternal wellbeing, as well as additional support.

If you are concerned about yourself or someone else please do have a chat with your GP and/or Health Visitor. Often walking through the door and admitting you are having a tough time is the hardest thing.

Support networks are invaluable, chat to other Keep Mums Fit girls and enlist the support and help at home from your partner friends and family members.

www.katecampbellfitness.com

Follow the keep mums fit progressive fitness timeline and safely return to the activity you love.

Book here: Keep mums Fit - 6 week Postnatal Course dates:

Starting: 18th April 2019 11.30am - 12.30 pm

Starting: 6th June 2019 11.30am - 12.30 pm

Book Core Connections [The Missing Link] dates:

1st June 2019 2.30pm -5pm