Sharing Your Birth Story Matters
The journey of childbirth is an amazing and transformative experience for women. Every birth story is unique, shaping you not only physically but also emotionally and mentally. Understanding and honouring your birth story is crucial to know for any trainer helping you with postnatal exercise. Recent research has shed light on the importance of tailoring exercise programs based on a woman’s birth experience in order to choose the safest and most effective exercise for her unique postnatal recovery.
How Your Body Has Changed After Childbirth
Pregnancy and childbirth definitely take a toll on a woman’s body, leading to numerous postnatal issues like pelvic floor dysfunction, diastasis recti (abdominal separation), and back pain. The type of birth, whether vaginal or caesarean section, significantly impacts a woman’s postnatal physical recovery. For instance, women who undergo caesarean sections may experience delayed recovery due to the surgical incisions, infections or excessive scar tissue, while those who have vaginal births might face vaginal tears, pelvic floor damage or even prolapse.
Individualised Exercise Programs
The one-size-fits-all approach to postnatal exercise is outdated. The latest postnatal rehabilitation research emphasises the need for individualised programs that consider a woman’s unique birth story and physical condition. A comprehensive assessment by a qualified professional such as a MumSafe trainer is essential to identify specific postnatal challenges and design personalised workout routines that fit her body. Cert 4 qualified personal trainers may be uneducated about things like prolapse, the importance of diaphragm alignment for pelvic floor engagement, techniques to improve tissue integrity for mothers with diastasis or even the effect of intensity on recovery when a mother is sleep deprived.
Empowerment and Mental Well-being
Education is key and understanding your experience and the changes in your body can not only empower you as a new mum, but also give you motivation to keep going. It allows you to embrace the journey and appreciate the strength your body possesses instead of being hard on yourself and chasing your “pre-baby body”. We always recommend that you see a women’s health physiotherapist first, so we can work together to prescribe the best program for you. Engaging in tailored postnatal exercises, with the guidance of your well-informed MumSafe ™ trainer, will educate you and boost your confidence and mental well-being. And when you know your body and feel connected to your body, you are more likely to stick to your exercise routine and make steady progress.
Start From The Inside Out
The pelvic floor plays a pivotal role in postnatal recovery, whether you are an athlete or just new to exercise. Your pelvic floor and deep core muscles are where we like to start on your recovery journey – working from the inside out. This is the area of your body that will most likely be affected after pregnancy – core muscles become over-stretched or even separated as the baby grows and the pelvic floor will be lengthened and weakened due to the weight of the baby throughout the pregnancy. Some women might experience pelvic floor dysfunction, such as urinary incontinence, inability to engage or experience a hypertonic pelvic floor (overactive pelvic floor – which is just as dysfunctional). So you’ll require specialised exercises and techniques that help you control and support your spine to promote good core and floor health. So much has changed in your body – it’s only normal that your exercise should too. By considering your birth story and individual needs, a MumSafe ™ trainer can offer targeted solutions for pelvic floor rehabilitation.
Preventing Long-term Complications
Neglecting postnatal exercise or adopting improper workouts like classes for the masses as Crossfit or F45, can lead to pain, injury or long-term complications. For instance, untreated diastasis recti can worsen with the wrong exercise leading to persistent back pain, hernias and decreased core stability. By incorporating the properly prescribed exercises based on your birth story and physical recommendations, you can mitigate potential issues and improve overall postnatal recovery and even go into your next pregnancy primed and conditioned.
We Want To Hear Your Story
Your birth story is an integral part of who you are, and acknowledging its impact on your body is vital, especially when it comes to postnatal exercise. Our experience with mums as well as the latest research emphasises the importance of individualised programs tailored to your unique experience to get the most effective and long-term outcomes so you feel amazing from the inside out. By embracing your journey, seeking guidance from qualified professionals, and engaging in the right exercises, you can enhance your postnatal recovery, regain physical strength, and achieve overall well-being as a new mother. Remember, your body is remarkable, and by caring for it mindfully, you set the stage for a healthier and more fulfilling postpartum life.
If you want to learn more or talk to a MumSafe ™ trainer shoot me an email call me on 0409470484 or join one of our amazing sessions!
