Advice to Mums who are postpartum & have been cleared for exercise

You have had a baby recently & have been given the all clear to exercise! Amazing! But now what? Are there particular exercises that you should be doing or is it safe to do what you were doing pre-pregnancy?

It is common to feel uncertain and quite often Women are given little to no information about what they should or shouldn’t do, during Pregnancy or after birth. Many Women are told to do Pilates by a health professional but even Pilates (e.g high intensity forms of pilates) can be dangerous if you have any pelvic floor weakness or Ab separation. 

Get a proper examination from a physiotherapist

Firstly - my advice would be to gain clearance from a Women’s Health Physio. They can perform a proper abdominal & pelvic floor examination and then advise you accordingly on what would be most appropriate for you to do! 

Many Women will need to manage abdominal separation and/or pelvic floor weaknesses, post the birth of their Bub - this all completely normal and very common! For this reason, it is especially important to ease back into exercise and give your core and pelvic floor some love before jumping back into exercise that is high intensity. Think of it as a crucial stepping stone back to exercise that often gets overlooked. 

We have also designed an online post natal pilates course that is especially designed for women post partum (after they have been given clearance to exercise).

It is also important to work with someone who is trained in postpartum fitness as there are a number of exercises that can do more harm than good! If you are looking for a Pilates studio, make sure that they cater to post-partum Women and find out which class would be most appropriate for you to begin with. If you are local to Camp Hill Brisbane, feel free to reach out to the team at Duo Pilates. Trust your body though. You will intuitively know what’s right for you.

Benefits of gentle exercise during the postpartum period

Exercise is so beneficial during the postpartum period. Not only does it have positive benefits for your physical health, it also has massive mental health benefits. For many Women, it is the one thing that they are doing for themselves during the 4th trimester. It can also be very social at a time that can feel isolating for many.

It is important to be kind to yourself when it comes to exercising. Forms of movement like postpartum pilates and walking outdoors, tick a lot of boxes when it comes to your physical & mental health. Take the time to slow down and allow your body to heal. It pays off to strengthen your body from the inside - out, first.

Check out our online post natal program. Workout from the comfort of your own home, with your newborn next to you. Our 12-part video program is designed to help you ease back into exercise and transition you back to exercise.

INSTRUCTOR BIO

Passion and purpose is her driving force, the visionary and driver behind the Duo wheel. A Registered Nurse, Doula-in-training and Cancerian. Nurturer at the core. Knowledgeable, personable and empowering, Alex comes with a wealth of experience & a proactive approach to health.