Regression after birth

After birth the body is exhausted. Especially the physical structures directly affected by the birth are strongly affected. In such a case, rehabilitation gymnastics can help quickly and specifically.

The regression lasts at least two months and has the goal of strengthening the body’s core and training the pelvic floor and the other affected muscle groups that were weakened by the birth. The lower back has been heavily strained by the additional weight of the child and the muscles must be rebuilt after birth. The aim is to prevent back pain and not to provoke long-term problems in the lower back area. Several factors are positively influenced by the targeted pelvic floor training.

Cycling after birth

Sports activities after childbirth have become more and more important for many women and the question which sports can be resumed after the birth is inevitable. Cycling is generally regarded as a very gentle sport and places less strain on the circulation than other sports. After the birth, it is advisable to wait for the first six weeks, because during this time the mother-child bond is very important.

Afterwards, a ten-week postnatal rehabilitation course should take place. During this time, women can also start cycling again. However, it is important that all birth wounds are completely healed before this time.

This is particularly necessary in the case of an perineal tear, as cycling can otherwise cause complications. However, easy cycling is no longer a problem if the wounds have healed completely and light cardio training may be started when the doctor and midwife give their “OK”. At the beginning you may be able to pad the saddle a little bit to avoid uncomfortable sitting positions and thus slowly increase the load.

Jogging after birth

In addition to cycling, other alternative endurance sports can also be started during the recovery gymnastics.These include light sports such as Nordic Walking, walking and aqua-jogging. Exertion should be increased slowly within the ten weeks. Afterwards, you can slowly resume running training after consulting your doctor.

Every woman should pay attention to her own body and take a break in case of unusual signs. A timeframe that can be followed is: After a few weeks, the athletic performance should have levelled off at about one third of the running performance from before the birth. This time frame ensures that the training is not increased too much too quickly and that the build-up of endurance is slow and gentle. These recommendations apply both to women who have given birth vaginally and to women who have given birth by caesarean section.