Postpartum exercise regime - your thoughts?

leilaphoenix
leilaphoenix Posts: 839 Member
edited December 3 in Fitness and Exercise
I'm putting together a exercise plan for my postpartum self. I had a very rough labour and I have a small abdominal split (1 finger width) and a weak pelvic floor. I'm suffering from various issues including an injured coccyx. I gave birth 2 months ago. Physio has me off running and lifting for 6 months. I was once fit, e.g. running 10k and cycling 100miles in a day. This is my first step to getting some basic fitness back. Does this plan sound sensible? Any advice?

10mins elliptical
pelvic raises x10
"100s"with knees bent with 10 pulses x10
10 back to ground knees up toe ground touches x3
10mins elliptical
stretches focusing on narrowing my stance and unarching back

I'd hope I could do this a few times a week on top of my daily physio prescribed pelvic floor exercises.

Any advice?

Replies

  • MamaFunky
    MamaFunky Posts: 735 Member
    edited August 2016
    My first advice would be to ask your doctor if all of those exercises would be ok. My 2nd would be just to walk at first. I loved my jogging stroller when my kids were babies. Don't push yourself and risk more injury. Take your time and ease back into everything. Get lots of rest when your baby is sleeping. Rest is important for you to recover, too. Congrats on the baby! Enjoy this time, it goes by so fast! :smile:
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Because of your Diastasis Recti I would ask your doctor for a PT referal as the wrong exercise can make it worse.

    There are also plenty of routines online that you could follow, do your research first though.

    Cheers, h.
  • pomegranatecloud
    pomegranatecloud Posts: 812 Member
    Ask your physical therapist about your plan. I'd also ask about and look into Pilates mat or reformer classes - in person so you can get feedback, form corrections, and modifications.
  • julie_broadhead
    julie_broadhead Posts: 178 Member
    Stay away from Pilates until your gap is healed. The crunch like movement you need to do 100s will make your gap worse. I used this video to heal my gap.
    https://m.youtube.com/watch?v=EXm5UcVXuEU
    Ask your physio about what you can do for exercise that will benefit and repair your body. Congrats on your new baby:-)
  • leilaphoenix
    leilaphoenix Posts: 839 Member
    I seem to get mixed advice from doctors on crunch movements. Everything I read says don't do crunches but GP's advice was to do mini crunch and hold (like 100s). What am I missing here?
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    From all I have read crunches are to be avoided. Get a referal to a qualified PT.
    Check on line, I can't remember the name of the routine, but it is specific for DR. See if there is a practitioner in your area.

    Cheers, h.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    leilaphoenix wrote: »
    I seem to get mixed advice from doctors on crunch movements. Everything I read says don't do crunches but GP's advice was to do mini crunch and hold (like 100s). What am I missing here?

    GPs aren't specialists and often talk crap about diet and exercise
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    Your up early @Sued0nim.
    B)
    Sorry for the detour. h.
  • Noelani1503
    Noelani1503 Posts: 378 Member
    I'd check with a pelvic floor physical therapist. Those exercises are going to put stress on your pelvic floor, in addition to possibly worsening diastasis recti.
  • leilaphoenix
    leilaphoenix Posts: 839 Member
    Thanks folks. Going to stick to pelvic lifts only till a see specialist again at the end of the month.
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