Introduction
When women who are active in sports become pregnant, the question arises at the latest after the birth: When can I do sports again after giving birth? Even women who have not been doing sports regularly before consider doing sports after the birth to get their body in shape again. The birth of a child demands a lot of effort from the woman’s body.
Many muscles are put under heavy strain and the human skeleton, ligaments and tendons are also stressed beyond a normal level. After a pregnancy, in addition to a light exercise program for the circulation, it is also advisable to perform recovery gymnastics in order to stabilize the pelvic floor again. Further advantages of regular sports after pregnancy are the prevention of complaints such as incontinence, back pain, uterus prolapse, abdominal discomfort and sexual unwillingness. If you are uncertain about the duration and intensity of the sport, you should not hesitate to contact the midwife or gynecologist.
When can I do sports again after giving birth?
After pregnancy, a sports break of about six weeks is recommended. The body needs this period to recover from the stresses and strains of pregnancy and childbirth. Afterwards a light sports program can be started carefully.
At first it is recommended to start with a light recovery gymnastics. This strengthens the pelvic floor and the lower back muscles, giving the body’s center more stability and preventing back pain from developing in the first place. The phase of postnatal exercise is very important for the general physical condition after birth and lasts up to ten weeks.
Gradually, more and more complex exercises, up to and including full-body exercises, can be incorporated. After the phase of regression and strengthening of the trunk, it is possible to return to “normal” training. Here the principle should apply that only what feels good for the body is good.
The loads and volumes of the training should be increased slowly and sufficient recovery breaks are essential. In general, the body should be given sufficient time after birth and slowly start with the right exercises. False ambition and wrong exercises can severely disturb the recovery and regression process.
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