When Can I Start To Exercise Postpartum?| HER Body PT

Many postpartum women wonder when it is safe to resume exercise.  Recommendations can vary significantly based on factors such as having had a vaginal vs. C-section delivery. That said, there are some key points that women should consider when making this decision.  Always consult with your healthcare provider to establish an appropriate and safe timeline!

1.  How are your breathing mechanics and can you establish and maintain a good 360 degree breath?  This is important for healthy function of the pelvic floor and has many other important benefits.

2. Can you identify when you are bearing down on your pelvic floor?  Do you notice any heaviness or pressure in your pelvis and if so, can you modify your movement or breath to reduce the sensation?

3. Do you have good lifting/squatting mechanics?  Are you utilizing the glutes or relying predominantly on those back muscles?

4. With movement, do you notice any coning or doming in your abdominal wall?  This can be a sign of Diastasis Recti and is often a sign of weakness and poor pressure management.  Ignoring this can lead to further separation, weakening of the abdominal wall and have adverse affects on the pelvic floor.  

If you are struggling with any of these check points, you should strongly consider seeking the guidance of a trained physical therapist.  A thorough assessment normally includes screening of these checkpoints to help ensure a safe return to activity.