The first weeks after the arrival of the new earthling, most women spend taking care of their newborn. Many young mothers also worry about how to get their beautiful figure back as soon as possible. However, it is important not to neglect postnatal gymnastics, otherwise late effects such as uterine prolapse and urinary and fecal incontinence may occur.
What is the postnatal gymnastics?
The exercises in postpartum gymnastics are designed to strengthen the pelvic floor muscles, which were heavily used and stretched during pregnancy and the birthing process. Postpartum exercises include special exercises for women who have given birth some time before. They are usually performed by midwives, physiotherapists and gyms. The exercises are designed to strengthen the pelvic floor muscles, which were heavily used and stretched during pregnancy and the birth process. When the young mother can participate in such a guided class depends on the extent of the injury she suffered during childbirth and whether she gave birth normally or by cesarean section. She can find out which is the most suitable time for her to start special gymnastics to train the pelvic floor at her routine medical check-up six weeks after delivery. Most new mothers begin the first light backbirth exercises 6 to 8 weeks after the birth of their child. A different time frame applies in the case of a cesarean section.
Function, effect and goals
Regression means that the body returns the changes caused by pregnancy to the state that existed before pregnancy. Pelvic floor muscles, abdominal wall, uterus, vaginal canal and hormonal balance are rearranged within the nine months following childbirth so that the pelvic floor once again supports the back muscles, organs, arms and shoulders in their optimal function: The abdominal muscles shorten, the uterus regresses to its normal size, and the tissues become firmer again as pregnancy hormones are no longer released. Normally, this process takes about 9 months. However, it depends on individual factors such as age, bones, muscle and connective tissue structure. Postnatal gymnastics can help and effectively support this natural process. It ensures that accidental loss of urine no longer occurs when lifting, coughing or sneezing, and that the woman no longer has to empty her bladder so frequently. Postpartum exercise also reduces pain in the abdomen, back, neck and shoulder and makes the pelvic floor more flexible. The feeling of being physically flabby decreases. Depending on which exercises are already allowed, a distinction is made between very light exercises that can already be performed in the postpartum period and more strenuous ones. Shortly after the birth, it is already sufficient if the affected person sits up straight, stands up straight or walks straight – which brings the back into a normal position and stabilizes the posture. It is important that no movements are made that cause pain or overexertion. Once the attending gynecologist has given his or her approval, the actual postpartum exercises can begin. For the beginning, it is recommended to exercise no more than 2 to 3 times a week for no more than 10 minutes. One of the basic exercises looks like this: The young mother carefully pulls in her abdomen, slowly counts to five, and then slowly releases the abdominal muscles. The light abdominal workout can be done over and over again in between, even while standing in line at the supermarket. It is recommended to do it about 100 times a day and gradually increase to 300 exercises. If the abdominal muscles become tired or start to ache, a break should be taken. About two and a half months after the birth of the child, the woman can then do 30 minutes of postnatal gymnastics a day and still do additional sports such as walking, jogging and swimming. Cardiovascular training, such as fast walking and inline skating, also supports postpartum. But even then, it is still important not to overexert yourself under any circumstances. Postpartum exercises train the pelvic floor muscles and promote blood circulation in the abdomen. This prevents complications such as delayed healing or scarring of the episiotomy.
Risks, side effects and dangers
Postpartum gymnastics should basically be started slowly, even if the young mother wants to achieve her previous figure as soon as possible. If it is started too early, there is a risk of painful pelvic displacement. Women who have given birth by Caesarean section should not do any exercises that use the abdominal muscles during the first six months. In addition, the young mother should avoid all sports that involve jerky movements. Only swimming is allowed (after prior permission from the attending physician!). But even with this type of sport, there should be no overexertion. During a cesarean section, the birth canal is not stretched as much as during a natural birth. However, this does not apply to the abdominal muscles: they are strongly pulled apart during pregnancy so that the child can grow in the womb. After cesarean births, the abdominal scar may also cause severe movement restrictions in the early stages. Sometimes the young mother is not even able to stand up without help after the birth. If she starts postpartum gymnastics too early, she may suffer scar fractures and microtears in the abdominal muscles, which can cause significant physical problems later.
