Here are my top tips I would highly recommend to all postnatal mums no matter how you delivered your baby.
1. Rest is key. Time is a wonderful healer and this couldn’t be more true than in the fourth trimester (the first 12 weeks postpartum).
However you delivered your baby I urge you to give your body the time & respect it deserves to heal from the journey of pregnancy and delivery. There are no medals given for pushing yourself too quickly. Any pain at stitch sites and heavier lochia are often warning signs to ease back on activity.
2. Whether you had a c-section or vaginal delivery, your pelvic floor will need rehab due to the strain it goes under during pregnancy. As soon as possible after delivery (after your first wee after birth) start doing your kegels exercises three times a day. Each time practise both longer 10 x 10 second holds & 10 x quick fire squeeze & releases. Make sure when you squeeze your pelvic floor only lift the pelvic floor muscles like you are trying to hold in wind & wee, don't clench the glutes.
3. Practise deep core breathing daily. This is the first step in postnatal abdominal recovery. This breath technique really is game changing! I teach it to every single client of mine and it’s changed the way I move and exercise forever. To practise the core breathing connection start either seated or lying down. As you inhale relax the pelvic floor and stomach muscles and as you exhale lift the pelvic floor muscles and contract the abdominal muscles in and up. Imagine you are zipping up a pair of skinny jeans as you contract.
4. If you had a c-section once the stitches are fully healed regularly perform scar massage. I would recommend doing this once a week using a vitamin E oil. Scar massage can help the scar to heal nicely with good mobility and therefore can improve function of the abdominal muscles. Scar massage can even prevent excessive scarring and make the scar appear
less noticeable.
5. Keep well hydrated and eat lots of nutritious meals and snacks. You may need to increase your fibre content as postnatal constipation is very common. We want to avoid any constipation as bloating and straining will add further pressure and pain to both your recovering abdominal wall and pelvic floor.
6. Seek professional help where needed. Remember if you are struggling with issues such as prolapse, abdominal separation, pelvic pain, scar pain please don’t suffer in silence. Do reach out to your GP or Midwife or if able to book a women’s health physio appointment directly. The Squeezy app lists private women's health physiotherapists by location.
I hope these tips were helpful. Please feel free to share this blog with any new mamas out there.