I talk to tons of FitMamas everyday and the one thing I find to be the most popular among the new mom crowd is the desire to “get back their body” really, really fast.
This concept needs some serious rethinking in my opinion.
Your body is fully intact, and unbelievably miraculous for going through and doing the things that it’s done, yes? What you want to think about instead is “How can I restore this system that is my body to a more optimal place?”
Today I am going to explain a bit more about what rehab is and why we need to do it.
Why do we need to rehab? First of all because you just had a baby. Imagine the size of your babies head. That came out of your vagina, through your pelvic floor, which is a muscle group of the deep inner core. Damage was done. Even if you had a c-section, you are not exempt from pelvic floor dysfunction and issues that can lie within the deep inner core
Issues like incontinence. Back pain. Prolapse. Painful sex.
It is one of the most common issues that postpartum women have with the deep inner core though and it can be helped. Incontinence is any time you pee that you don’t want to, whether it be laughing, sneezing, jumping, running, it doesn’t matter. There are also different types of incontinence which we won’t go into, but the key thing is that you don’t want it.
Back pain is another major symptom of pregnancy and postpartum. It is most times a symptom of a weak or dysfunctional deep inner core.
Prolapse is a situation where one of your organs actually falls through your pelvic floor. It’s very uncomfortable, sometimes painful and can feel like a little bit or a lot of a heaviness down there. It’s really common, especially in women who return to vigorous exercise too soon after having a baby, and don’t have the right muscle tone, or connection from the brain to the core to appropriately help in that situation.
My biggest recommendation when you are postpartum and you feel the need to sneeze or cough, sit down. That chair will help you in actually supporting your pelvic floor.
Statistics say that these are the top three most common side effects of the postpartum period. They need to be focused upon though so that they don’t stay for the duration of your life. Even if you don’t have these symptoms right now, they can creep up on your later in life too.
The rehabbing process is super vital.
When it comes to rehab, there are three things for you to consider so that you can create the most effective rehab routine for you.
A test you can do is put your hand on your lower belly and cough while you’re sitting down. Is your lower belly going in or going out when you cough? A properly functioning core moves in when you cough. This will allow you to know if you muscles have been retrained.
When we think about our core, the part that had all of this stuff happen to it during pregnancy, as the foundation of our house, maybe going back to bootcamp or stroller fit right after having a baby might not be the right time. They are not really ideal to do immediately postpartum. This is a really key time for rehabilitation. Retraining, reframing and regaining are the three vital aspects of the rehab process.
Remember, no pain ALL GAIN. None of things that you are doing for rehab should cause you pain, or bleeding, or any side effects whatsoever other than feeling good, more empowered, fantastic.
Let us know how we can help you on your FitMama journey!
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