Navigating Postpartum Fitness Beyond the First 6 Weeks
by Dr. Sarah Avery, DPT, PYT, PCES
Many physical therapists only discuss postpartum recovery up to 6 weeks, but what happens when you're ready to return to your previous activities? It's essential to know how to gauge if you're overexerting yourself and when it's time to regress or modify your activities. Here's a guide to recognizing the signs of overexertion:
Signs of Overexertion
Inability to Hold Pelvic Floor Tone
Pelvic Floor Health: As a physical therapist, I often emphasize the importance of pelvic floor health postpartum. Your pelvic floor muscles support your bladder, bowel, and uterus. Signs like urinating unexpectedly, feeling increased pressure (similar to bearing down), or experiencing pelvic pain indicate that these muscles are not yet strong enough to support more intense activities. It's crucial to engage in gentle pelvic floor exercises, like Kegels, to rebuild strength gradually. Overexertion here can lead to long-term issues such as pelvic organ prolapse.
Separation of Abdominals (Diastasis Recti)
Abdominal Recovery: Diastasis recti is the separation of the abdominal muscles, which commonly occurs during pregnancy. During postpartum recovery, it's essential to check for this separation. You can do this by lying on your back and gently pressing your fingers above and below your belly button while doing a slight crunch. A gap wider than two fingers may indicate diastasis recti. Visible signs, such as a "dome" shape during core exercises, suggest that your abdominals need more time to heal. Specific exercises focusing on the transverse abdominis can help close this gap, but it's vital to avoid intense core workouts until you have regained adequate muscle control.
Poor Breathing Patterns
Breath and Posture: Proper breathing is fundamental to any exercise regimen, especially postpartum. Holding your breath, experiencing neck and shoulder tightness, or clenching your jaw during activities are indicators of overexertion. These symptoms suggest that your body is compensating for weakness in your core and pelvic floor. Practicing diaphragmatic breathing can help improve oxygen flow and reduce unnecessary tension in your upper body. Ensuring you maintain proper posture during exercises also plays a crucial role in preventing these issues.
Joint Instability
Joint Care: For breastfeeding mothers, the hormone relaxin, which loosens the ligaments during pregnancy, can remain elevated, leading to joint instability. This can manifest as instability in the low back, hips, shoulders, wrists, and ankles. Engaging in low-impact exercises and focusing on stabilizing the core and surrounding muscles can help mitigate these effects. It's essential to perform exercises that do not overly stress the joints and to use supportive gear when necessary, such as braces or wraps, to provide additional stability.
Moving Forward Safely
It's important to gradually increase the intensity of your workouts and prioritize consistent, manageable improvements. Listening to your body and celebrating each step forward in your recovery journey are key components to a successful and safe return to fitness.
Offering Personalized Assistance
If you're looking for individualized assistance with these techniques, I offer one-on-one consultations to help you feel empowered with the knowledge and skills needed to safely return to your pre-baby activities. Together, we can tailor a plan that respects your unique recovery timeline and ensures you're progressing safely and effectively.
Ready to take the next step? Contact me today at info@inmotionintegrativept.com to schedule your personalized postpartum fitness consultation. Let's work together to achieve your health and fitness goals! 💪✨