Post natal exercise
After giving birth mums should allow 6 weeks before returning to exercise and get full medical clearance from they’re doctor or medical professional. With relation to post natal exercise, considerations could be required long after giving birth. This can be influenced by many factors such as level of activity, lifestyle before and after pregnancy and complications during birth.
Exercise after caesarean section
A caesarean section is a major surgical procedure. Effects and recovery time can vary per individual so when returning to exercise we take great care in considering you as an individual. The abdominal muscles are not cut but discomfort on, and around the scar itself can persist. It is advisable to start exercising after a longer period of time then a normal delivery (at least 8-10 weeks) allowing the body to heal.
This is when the separation of the abdominal muscles (rectus sheath) post pregnancy still exists. With abdominal muscles not functioning correctly we can lose support to our lumbar spine potentially causing lower back pain and discomfort. Performing the wrong exercises for your core during this period can cause doming, not allowing the abs to flatten again. This separation can occur above or below your navel.
How to check for Diastasis recti
You can perform this check by yourself. You are checking to see how deep your fingers will go and the distance between the muscles. To perform this test yourself
• Start by lying on your back with knees bent and your feet flat on the floor
• Position 2-3 fingers along the mid-line of your abdominals above and/or below your navel so that you can see the palm of your hand
• Lift head and shoulders off the floor
• The abdominals should tighten around your fingers
• If the distance is larger than 3 fingers, the diastasis recti is greater than required and the abdominal muscle could be at risk of doming