MyFit 0-6 Weeks Postnatal
Welcome to this FREE short programme!
Simply this programme contains three videos for anyone who had either a vaginal delivery or a Caesarean section. You can start either MyFit 0-6 weeks Caesarean Delivery or MyFit 0-6 Vaginal Delivery programme as soon as you feel like it after your baby’s birth as it is gentle andwill promote healing and recovery as well as introducing mobility, activation of your core muscles,posture and breathing.
You may be reading this while you are pregnant and are thinking ahead to your postnatal return to exercise or you may have had your baby very recently. Either way you are looking forward to embracing the start of your new life with a little baby (and maybe older babies at home!) with an eye on steady and safe recovery, good posture and your return to exercise.I have treated thousands of women antenatally who have had Pelvic Girdle Dysfunction and various pregnancy related issues and they may have had to reduce their exercise during pregnancy despite their best attempts to follow exercise advice and pregnancy guidelines. While most of the time pregnancy-related pain issue ease soon after the birth it does not seem right to go from doing the individual exercises prescribed by a physiotherapist to prevent and manage Pelvic Girdle Dysfunction antenatally to suddenly being advised to rest for 6 weeks after the delivery followed by a sudden permission to return to full activity at 6 weeks. I have treated/instructed/known women who have exercised during their pregnancy. They may have walked, ran, attended spinning classes, lifted weights, attended Pilates or other antenatal classes and they may be keen to get back to the exercise they love. Most of the advice we get focuses on the rest we need to have during the first 6-8 weeks postnatally and this is good solid advice that promotes tissue recovery whether you have had a vaginal delivery or a Caesarean birth, whether your pregnancy was difficult or easy.
This advice comes with good scientific support
1. You have just delivered a baby whether vaginally or via a Caesarean section. Either way you have had an injury to your core muscles i.e. your abdominal muscles or your pelvic floor muscles, preceded by 9 months of stretching and loading of the same muscles. You need to allow these muscles recovery time so that they will heal well and return to their full strength. Recovery involves eating well, staying hydrated, avoiding lifting other than baby and baby-related tasks and sleeping as much as you can.
2. Your uterus needs time to return to its pre-pregnancy size. You will experience lochia for up to 6 weeks and it is important to allow this stage to pass before you exercise properly.
3. You are tired, your concentration is firmly focused on the well-being of your baby, you arefeeding and many other hormonal, social, psychological impacts of a new baby in your life!
4. You have pain and this is telling you to take is easy. Your perineum may be sore or very sore after stitches or without stitches. You have stitches in the layers of your abdominal wall. You are finding it hard to sit for long, to turn in bed, to sit up to stand and to walk. You may have constipation, haemorrhoids, neck pain from feeding and back pain from changing nappies. You have a lot going on!Just like any injury, and childbirth is more than your average injury, FULL recovery is still going to take at least 6-8 weeks no matter how well you feel.
This advice comes with a few contradictions
1. Rest as much as you can while feeding your baby, changing nappies, getting up in the middle of the night, juggling your toddler, dropping other kids to creche or school and cooking dinner!
2. Rest as much as you can but don’t forget to get your core strong to prevent further incidence of lower back pain, pelvic girdle pain or neck pain.
3. Rest as much as you can even though we told you to exercise as much as you could up until the day of your delivery and even though you had an amazing pregnancy and delivery and feel good.
4. Rest for 6 weeks and suddenly get moving and go back to normal, find a class, gym, personal trainer, physiotherapist, instructor who is hopefully specialised in Women’s health, who will recognise if you pelvic floor is ready for exercise, who will recognise symptoms of prolapse, advise you on management, correct exercises and gradual specific progressions!
MyFit 0-6 weeks contains short exercise classes and it is based on my experience as an APPI- trained Pilates instructor teaching antenatal and postnatal groups, as well as beginners, intermediate, advanced, sports and older adult groups as well as my fifteen years of clinical practice treating women’s health conditions such as pelvic girdle dysfunction, pelvic floor dysfunction, diastasis recti abdominis, coccydinia (tailbone pain), painful intercourse, pudendal neuralgia, sports injuries, joint issues and more. I have added some life experience with my experience of four pregnancies, four instrumental vaginal deliveries, two episiotomies, 25 years of playing camogie, eleven marathons (seven of them after babies), a brief history of triathlons, many repetitive strain injuries and a recent introduction to teenager children and possibly perimenopause! Through prescribing and instructing individual and group exercise programmes for years I have designed these programmes to give you the feeling of one-to-one physiotherapy in the comfort ofyour own home. You may have had a very straight forward pregnancy and would like to return to running marathons, training for an ironman, lifting weights or getting back to the gym. You may have had a difficult pregnancy, delivery and recovery and you may be a little nervous about goingback to your usual activities.
If you like the style of my classes have a look at my other programmes:
My Fit Postnatal is a Pilates based series of videos that covers all aspects of postnatal recovery. It is suitable for anybody who has had a vaginal or caesarean delivery either recently or many years ago. This programme can be used anytime to build your core gradually and progressively to meet the demands of all your health life stages.
Are you looking for a programme that will bring you gradually and safely, level by level, to where you feel strong, recovered and prepared to take on the demands of your usual exercises as well as the demands of raising your family?
Check out MyFitDiastasis. It might be what you are looking for!
My Fit Prolapse is a series of over twenty Pilates-based exercise videos that incorporate my professional physiotherapy experience treating women with prolapse, my experience as Pilates Instructor teaching various different groups, and the scientific evidence that forms the physiotherapy management of pelvic organ prolapse.