Training post-pregnancy is different to training before or during pregnancy. After giving birth you have been through major physical and mental trauma and you may experience other issues such as c-section recovery, incontinence or postpartum depression.
A truly great coach knows that there is a lot that goes into training post-partum clients and that this is an amazing opportunity to be able to support their clients in their postpartum journey.
The first important point to consider is that the 'postpartum' period is not a few days, nor is it 6 weeks - technically a woman that's given birth is postpartum forever. Instead of thinking of postpartum as a defined timeframe, think of it in 3 stages:
EARLY POSTPARTUM - the first 6 weeks after birth
BEYOND POSTPARTUM - the first 12 months following birth
REST-OF-LIFE POSTPARTUM - the rest of their lives.
Every women is different, and experiences pregnancy in a different way. So make sure you don't feel under pressure to rush back into training after 6 weeks - and make sure your coach asks you the right questions when you are ready to resume!
Questions such as:-
Along with general health questions (surgeries, health history), the date and and type of birth, number of pregnancies, outcome of the 6 week checkup, breastfeeding status, and any continued bleeding or other symptoms. All this information is necessary for your coach to design an appropriate program for you!
SAFE EXERCISE & STRENGTH TRAINING FOR EARLY POSTPARTUM CLIENTS
How do you start the retaining process?
By taking advantage of 'gentle movement.' The goals for these first few weeks include improving pelvic floor activation, relieving any aches and pains in the spine, improving body awareness and retraining motor patterns.
Here are 3 gentle movement techniques that you can work on during this early period, if you have been cleared to do so by your doctor / physiotherapist.
The Connection Breath
Gentle Walking
Basic stretching and mobility work
During this time, your safety is a priority! To avoid risk of injury and optimise recovery, you can avoid the following during this period:
- crunches, push-ups, planks
- running, jumping, burpees
- intense exercise classes such as spin
- stomach vacuum
- exercise that cause any discomfort, and of course if you feel any pain it's TIME TO STOP.
PHASE 2 - RETURN TO EXERCISE
This phase typically begins between 7-18 weeks after childbirth. There are multiple benefits to exercising during this period, including enhanced cardiovascular health, improved aerobic function, improved base metabolic rate, better sleep and increased energy.
When your coach is designing this program for you, there is no prescription for exercise - it should be entirely based on your individual levels of function and what you want to achieve.
However, take a moment to picture what a mother needs to do in everyday life - squat, lunge, walk, bend, lift, reach, twist... often with a baby in her arms. we can replicate these movement patterns in the sessions.
Exercises that you can include:-
Bobyweight squats
Bodyweight glute bridges / hip thrusts
Band pulldowns
Again, if you experience any pain or discomfort, inform your coach as you may need to be referred back to the appropriate healthcare specialist.
PHASE 3 - BULLETPROOF YOUR BODY
This phase is typically between 19-42 weeks postpartum. During this phase, barring any complications, you can really ramp up your training progressively, to get to where you want to go. This means you can return to higher load or higher impact training but only if you have no symptoms and have built strong foundational strength.
Programming in phase 3 will vary from person to person but your strength training can include :-
Trap bar deadlifts
Squats
Pushups
Walking lunges
Lat pulldowns
Side planks
You can also start attending classes again, incorporating running progressive distances or even HIIT workouts, plus gentle walking and of course REST!!!
Again, remember every body is different, and if you notice any incontinence, discomfort or pain it may require a visit to a specialist healthcare professional.
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