Post Partum Care

So you’ve grown a tiny human and birthed them into the world. Congratulations! What a mammoth effort! But the work doesn't’ stop there!


The body still has a lot of work to do even after giving birth. There are a myriad of reasons you may need extra help with your recovery, so don’t fall into the trap of thinking that your body will bounce back to where it was and there’s something wrong with you if it doesn’t! Here’s a few of the more common issues that you may experience post birth;


Ab separation

Officially called diastasis recti, this is where the abdominal muscles separate from each other due to the stretching of the belly during pregnancy. Not everyone will experience this and those who do experience it to different degrees. If you do have diastasis recti extra care needs to be taken when returning to exercise. And that stomach bulge you may have is because of this muscle separation, and may last for months following the birth.


There are steps you can take to assist with recovery and specific exercises that help, getting advice from a specialist is a must. If you have been diagnosed with diastasis recti, or suspect you may be experiencing this, it is essential you tell your practitioner before having a massage as this will affect treatment they provide.


A weakened pelvic floor

Again comes with differing severities and how you manage this will depend on how much damage has been done, but one thing that you will have to get familiar with (if you aren’t already) is pelvic floor exercises.


To strengthen the pelvic floor, think about lifting your pelvic floor up, hold and then relax, let the pelvic floor completely go and repeat ten times for three sets. Repeat this daily mixing up the speed and length of the hold.


Our new mum Laura has been working with Women in Focus to help build her pelvic floor strength back, she said:


“I practiced my pelvic floor exercises throughout pregnancy, I’m a rather diligent client, but due to a tough delivery I have had to do a lot of work post pregnancy too.


I’m taking the pelvic floor rehab seriously as the risk of prolapse sounds absolutely terrifying. It’s been five months and I am yet to return to running, but I am hoping all this pelvic floor and core strength work will mean I come back stronger when it’s time.”


Shoulder pain

Your shoulders have a lot of extra weight to support all of a sudden, not only with the heavy breasts but also carrying your little one all of the time and, if you are breastfeeding, this takes its toll as well. All of this combined adds a lot of tension in the shoulders. Doing back and shoulder strengthening exercises can really help. A great way to sneak in some time for you is joining your baby during tummy time!


Like your baby, lie face down, with your arms above your head and in a V so that you look like a Y from above. Then lift your chest and arms up off the floor at the same time, hold and then relax


We also know you should make time for a regular soft tissue treatment, as your shoulders are definitely going to continue to be an area with ongoing tension. A regular treatment will help stop tension becoming a greater issue.


Remember, it is important to look after yourself so that you can look after everyone else.



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