{"id":5753,"date":"2024-05-17T15:12:18","date_gmt":"2024-05-17T15:12:18","guid":{"rendered":"https:\/\/mutusystem.com\/en-uk\/?p=5753"},"modified":"2024-06-20T14:04:44","modified_gmt":"2024-06-20T14:04:44","slug":"when-can-i-start-exercising-after-giving-birth","status":"publish","type":"post","link":"https:\/\/mutusystem.com\/en-uk\/postpartum-exercise\/when-can-i-start-exercising-after-giving-birth\/","title":{"rendered":"When can I start exercising after giving birth?"},"content":{"rendered":"\n<p>With all the physical and emotional challenges of giving birth, you may be wondering when it&#8217;s safe to exercise again to feel stronger, have more energy and support your recovery.&nbsp;<\/p>\n\n\n\n<p>I\u2019m Wendy, a perinatal pelvic health specialist and today I\u2019ll talk about how soon you can start exercising, and what you should do first. We&#8217;ll look at the differences between recovering from a C-section and a vaginal birth. We&#8217;ll also cover diastasis recti, which is when your abs separate, and how to heal your pelvic floor to improve bladder control.<\/p>\n\n\n\n<iframe width=\"560\" height=\"315\" data-cookieblock-src=\"https:\/\/www.youtube-nocookie.com\/embed\/SmBh2ycJ6yE?si=-JXIODy6VKhN_WNR\" data-cookieconsent=\"marketing\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>First exercises after birth<\/strong><\/h2>\n\n\n\n<p>You might want to regain the fitness levels you had before pregnancy. However, healthcare professionals say it\u2019s best to start <a href=\"https:\/\/mutusystem.com\/en-uk\/postpartum-exercise\/\">postpartum exercise<\/a> slowly. Your body has undergone huge changes and trauma, so be kind to yourself!<\/p>\n\n\n\n<p>Right after giving birth, you should focus on resting and recovering. And, of course, on bonding with your new baby. Gentle movements, like walking, will improve circulation &#8211; to help blood flow around the body and support the healing process. light stretching will help to reduce stiffness too.&nbsp; Try to do low-impact activities, like walking. You can also follow the gentle low-impact \u2018Core\u2019 exercise routine in the MUTU System.&nbsp;<\/p>\n\n\n\n<p>As time goes by, you can introduce more activity. But it&#8217;s essential to listen to your body&#8217;s signals and how you\u2019re feeling to avoid overdoing it to avoid injury. Talk to a doctor before you start to exercise. This is especially true if you had a caesarean section, or if you had complications giving birth.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Exercising <strong>post c-section vs. post vaginal birth<\/strong><\/h2>\n\n\n\n<p>How you give birth may affect when and how soon you can start to exercise again after giving birth A caesarean section, or C-section, <a href=\"https:\/\/mutusystem.com\/en-uk\/c-section\/c-section-recovery\/\">needs a longer recovery time<\/a>, and the advice is to wait 10 weeks before you can exercise again. This is because the muscles and tissues in the abdomen have undergone surgery and need to heal. You will have numbness and tenderness, and it may feel sore to touch the area Then, you might experience tingling in the area and a lack of feeling. Scar tissue will start to form to repair the damage. Good nutrition, drinking water, and increased blood flow from moving or very gentle massage are key to healing and getting better.<\/p>\n\n\n\n<p>You may recover from a vaginal delivery faster than a c-section. This is if there were no complications or perineal damage, which means damage to the area between the vagina and the anus. Perineal tears or episiotomies, which are when they cut the perineal area, will slow healing and recovery after giving birth.&nbsp;<\/p>\n\n\n\n<p>If you had an instrumental delivery, which means using forceps or vacuum (ventouse) extraction, this will slow healing too. A long labour or prolonged pushing also needs time and care to heal.&nbsp;<\/p>\n\n\n\n<p>Healthcare professionals recommend waiting at least 6 weeks after giving birth to do more intense exercise.<\/p>\n\n\n\n<p><strong>So &#8211; Walking and low-impact exercises like MUTU Core are all fine in the early weeks if you have had a vaginal birth. But for anything harder, wait 6 weeks. Wait 10 weeks if there are problems or if you\u2019ve had a c-section.<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/mutusystem.com\/en-uk\/join\/\"><img decoding=\"async\" style=\"\" src=\"https:\/\/lh7-us.googleusercontent.com\/CMOc8LFOwecguwQy3t0CveE33-OOFhVwTXOKjLTqX2HEpCMVDreDZg8WoYRF0feGDAwsr35w5cflscm37pdcESZCmnwqSKU2yKmGdx00rS7Csjl_S6iPkQ1lL3QGcInrGiWKsDPl_5l-wasbppZcBQk\"><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The healing process<\/strong> after birth<\/h2>\n\n\n\n<p>Recovering from childbirth involves many physical, emotional and hormonal changes. So understanding how the body heals is key.&nbsp;<\/p>\n\n\n\n<p>In the time after you give birth, the uterus, also known as your womb, returns to the size it was before pregnancy. Changes in hormone levels can affect your joints, and make your ligaments more loose. This is why you need to do <a href=\"https:\/\/mutusystem.com\/en-uk\/postpartum-exercise\/\">gentle exercises<\/a> to avoid injury, as your joints are not as supported in the same way as before pregnancy.&nbsp;<\/p>\n\n\n\n<p>As the body heals, you can add harder exercises to your routine. You want to focus on rebuilding strength and stamina so you have more energy to do things. These exercises should improve core stability, and pelvic floor health and improve your overall fitness.&nbsp;<\/p>\n\n\n\n<p><strong>Remember, you also want to eat well and drink enough water to support your recovery after giving birth, and to help you recover from exercising.&nbsp;<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Exercising if you have <strong>Diastasis Recti<\/strong><\/h2>\n\n\n\n<p><a href=\"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/\">Diastasis recti<\/a> is when your abdominal muscles separate. They part along the linea alba which is in the centre line down the middle of your tummy area. It\u2019s a very common condition after mums give birth. Managing diastasis recti requires special attention and targeted exercises to help heal the area, close the gap, and rebuild ab strength and integrity.<\/p>\n\n\n\n<p><a href=\"https:\/\/mutusystem.com\/en-uk\/diastasis-recti\/diastasis-recti-symptoms\/\">You can test yourself for a diastasis recti gap at home<\/a>. In the weeks after giving birth, do not do traditional ab exercises like crunches. They could make diastasis recti worse.&nbsp; You should also avoid intense core workouts. Instead, focus on exercises that work the deep core muscles. These exercises reduce intra-abdominal pressure. You can work with a physical therapist or a postpartum fitness specialist. They can give you tailored exercises and guidance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Pelvic Floor Rehabilitation<\/strong><\/h2>\n\n\n\n<p>The <a href=\"https:\/\/mutusystem.com\/en-uk\/pelvic-floor\/your-pelvic-floor-after-childbirth-everything-you-need-to-know\/\">pelvic floor muscles<\/a> help support the pelvic organs, including your womb, bladder, and bowel. They also support sexual health.&nbsp;<\/p>\n\n\n\n<p>Now because pregnancy and childbirth can weaken these muscles, this can cause bladder leaks or even pelvic organ prolapse.<\/p>\n\n\n\n<p>Strengthening and rebuilding the pelvic floor muscles is crucial for recovering after childbirth.&nbsp; The right exercises can help you heal your pelvic floor muscles properly. This includes:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Reconnecting with your pelvic floor muscles to improve strength and control.<\/li>\n\n\n\n<li>Exercises that engage the deep belly muscles promote core stability and avoid making diastasis recti worse.<\/li>\n\n\n\n<li>Practising breathwork is all about learning to breathe in a way that engages and activates the pelvic floor. This helps improve muscle function so you can regain control of your bladder.<\/li>\n\n\n\n<li>Exercises that support functional movement will help you learn how to use your pelvic floor while moving in real life.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Conclusion<\/strong>: Getting fit after childbirth takes time<\/h2>\n\n\n\n<p>Getting fit after childbirth takes time. It needs patience, perseverance, and understanding. You need to understand your body&#8217;s needs and abilities.&nbsp; You can get your strength and energy back. Focus on slow progress for now, and look forward to the progress you will make in the long term. This way you will soon be strong enough to return to all your favourite workouts or activities!<\/p>\n\n\n\n<p>Thank you for reading.<\/p>\n\n\n\n<p><a href=\"https:\/\/mutusystem.com\/en-uk\/join\/\"><img decoding=\"async\" style=\"\" src=\"https:\/\/lh7-us.googleusercontent.com\/aGgg1fnmVZQTM7TpiZecD5nGVfB0bXow80cSS-4RcFMfgtue8ToJwuFBtmBFDNFqsHu10nn9SqdBP-3VSGWKi45hQqub1jqdYQmTcYRs96MdTSvtLcCOqWCvYP4y1UjyD1RQMFYZ72to7PwOEwxd5zs\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>With all the physical and emotional challenges of giving birth, you may be wondering when it&#8217;s safe to exercise again to feel stronger, have more energy and support your recovery.&nbsp; I\u2019m Wendy, a perinatal pelvic health specialist and today I\u2019ll talk about how soon you can start exercising, and what you should do first. We&#8217;ll [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6037,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"blog-single.php","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27,15],"tags":[],"class_list":["post-5753","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-post-birth-recovery","category-postpartum-exercise"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.8.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>When can I start exercising after giving birth?<\/title>\n<meta name=\"description\" content=\"Mums want to know, when is the best time to return to physical exercise post birth? 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