Improving your Postnatal recovery

Improving your Postnatal recovery photo

Many clients ask me how soon can they commence my pelvic floor exercises after birth. There are many factors, this does depend on; your Delivery (C vs. natural), Baby Size, Baby number and Labour (episiotomy/degree of tear). If you have had a relative easy birth or caesarean commence these exercises 24 – 48 hours after delivery, provided there is no pain. Pelvic floor and deep abdominal exercises should be focussed on first as they are the most important low level muscles that help you recover faster and return to your pre-pregnancy shape sooner. Start doing these morning and night. Please refer to my foundation level in my app for correct set up and action to improve both fast twitch and slow twitch muscles of the pelvic floor.

If you have experienced any urinary leakage or trouble passing urine since the birth of your baby please notify your midwife, physiotherapist or doctor.

Caesarean – Move your feet and legs approximately 24 hours after surgery

  • Move your feet backwards and forwards and in circles
  • Repeatthis at least 20 times every hour
  • Pain from your wound can make moving difficult. Make sure that you let your nurse/anaesthetist know how your pain is going so your pain can be managed to allow you to get moving

Getting into and out of bed – Natural & Caesarean

The best way to support your stomach muscles as you get into and out of bed is to do the ‘log roll’

  • Bend your knees and roll onto your side. Keep your shoulders and hips in line.
  • Slide your feet over the side of the bed and push yourself up using both of your hands in front of your body.
  • Do the same in reverse to get into bed.

Healthy bladder and bowel habits

This is important because when or if we strain on the toilet we are placing more pressure on our pelvic floor, abdominal wall and diaphragm.

Remember to:

• Drink between 1.5 and 2 litres of water each day

• Avoid drinking too much caffeine and alcohol.

• Eat plenty of high fibre foods (e.g. fruits, vegetables) – get into that All Bran!

• Avoid straining

To all veteran and new mothers; I can’t place enough importance of relaxing and strengthening our pelvic floor both slow and fast twitch exercises. Unfortunately these exercises will need to be done for the rest of our lives; whether you have had a caesarean or natural birth! For more information on why and how visit; https://itunes.apple.com/us/app/goldie-wellbeing-personalised/id722033018?mt=8