Prenatal & Postnatal Archives - Online Personal Trainer for Women

March 29, 2023April 6, 2023

Postnatal workout after clearance

I’ve been cleared for exercise, now what?

Once you have been cleared to exercise after your postpartum check up it can be overwhelming to know how to begin exercising safely again. Remember that your body has just gone through 9 months of pregnancy, plus labor and delivery, or a c-section. Not to mention the current sleep deprivation. And if you are breastfeeding, your body has lots of pregnancy hormones still coursing through your it. You will need to start your postpartum workout slowly and gently and expect your fitness levels to be lower than at the end of your pregnancy. Please listen to your body as you approach the following sequence. This whole postnatal workout can be done slowly, with smaller ranges of motion than depicted in the images, and even just a few reps will build strength.

What’s different about a postnatal workout sequence?

During pregnancy and delivery, whether vaginal or cesarean, the pelvic floor and abdominal muscles take a big toll. The goal of this postnatal workout sequence is to help rebuild strength throughout the whole body, while focusing on stability, breathing, and support through the pelvis and abs.

What should I watch out for when beginning to exercise postpartum?

If you feel any straining in your abdominals, pelvic floor, or lower back try reducing the intensity or range of the movement. Focus on exhaling while doing the hardest part of the movement.

Begin your postpartum workout:

Start with 10 reps or 10 second holds and build up to doing all the exercises 30 times, or holding for one minute.

Belly breathing postpartum exercise — Belly breathing: Inhale letting your belly gently inflate like a balloon. Exhale and let your belly gently deflate.

Pelvic tucks for postpartum workout — Pelvic tucks: Inhale letting your belly gently inflate like a balloon. Exhale and press your belly towards the floor

Bridge for postpartum workout — Bridge: Exhale and press your belly towards the floor, then lift your hips. Keep a small pelvic tuck at the top of the bridge.

Postpartum workout hands and knees belly breathing — Hands and knees belly breathing. Breathe into your belly and exhale, engaging your abdominals, all while maintaining a neutral back.

As you exhale, pull your belly to your spine and round your back. As you inhale arch your back and look up to the ceiling.

Postpartum workout bird dog — Bird dog: Reach opposite arm and leg out while maintaining stability through your back and hips.

Postpartum workout side plank — Modified side plank: Resting on your forearm and knees, exhale and lift your hips up off the floor.

postnatal workout clamshells — Clamshells: Resting on your side, open and close your top leg while keeping your heels together. Lean forward to deepen the intensity in the glutes.

Rotator cuff: Holding a band in both hands, open the band out to the sides while keeping your elbows close to your body.

Sideways band walks: With a band around your ankles, walk sideways.

BONUS: Put these two exercises together once you are comfortable with them

Postpartum workout wall plank — Wall plank: Build up to doing planks by first placing your hands or elbows on the wall. Walk your feet away from the wall until you feel your abdominals engaging.

Postpartum workout heel raises — Heel raises: Holding onto a wall, rise up and down on your toes.

Postpartum workout wall squats — Wall squats: With your back against the wall, walk your feet forward and sit as if you are sitting in a chair. Make sure your knees do not go past your toes. Go only as deep as you feel comfortable.

Postpartum workout supported lunges — Supported lunges: Build up to doing lunges by holding onto a chair or countertop.

Postpartum workout band rows — Standing rows: Attach a band to a door handle and pull the handles of the band. Imagine you are trying to squeeze something in between your shoulder blades. Try one arm at a time.

Postpartum workout chest press with band — Standing chest press: With the band still attached to the door, face away from the door and pull the handles forward to strengthen your arms, chest, and abdominals.

Postpartum workout tricep with band — Standing tricep extensions: Standing with your knees bent, and body leaning slightly forward while maintaining a neutral back, straighten and bend your arms to strengthen your triceps.

I’d like some guidance from a postnatal trainer

Reach out to Morgana Tessler for a complimentary consultation to discuss any particular issues you may be experiencing postpartum such as diastasis recti, pelvic floor prolapse, lower back pain, or just confusion about how to begin exercising postpartum.

What if i haven’t been cleared for exercise yet?

While you should wait to begin this postnatal workout series until after you have been cleared for exercise, there are safe ways to help your body heal after having a baby.

How can I heal faster from a c-section?

If you had a c-section, you can begin this postpartum workout once you have been cleared for exercise by your ob. Additionally, you can begin loosening up the scar tissue to help your abdominals and pelvic floor heal faster. Here is a great video that shows all the steps.

What if I have diastasis recti?

If you have diastasis recti, you can still do this postpartum workout except for the section on the hands and knees. Learn more about healing your diastasis recti.

November 4, 2022March 29, 2023

How prenatal yoga can benefit your pregnancy

Photo by Ironside Photography / Stephen Ironside.

Changes during pregnancy that effect exercise

Finding ways to stay active can be challenging when you’re pregnant. This isn’t just because you feel heavier and need more rest. The changes in your body affect your ability to exercise. Prenatal yoga is a great way to keep moving, breathing, and staying connected to your changing body.

When a woman is pregnant, her heart beats faster, her blood volume increases, a hormone called relaxin causes ligament laxity, and her balance eventually suffers. The change in hormones doesn’t help either. These developments affect every pregnant person’s ability to exercise, no matter how active they may have been before.

While there are a handful of activities that help pregnant women keep moving and feel better, prenatal yoga is one of the best. Not only will it ensure you’re staying healthy, but it can also help prepare your body for labor and so much more.

There are many benefits to practicing prenatal yoga.

Improves sleep

One thing that can seem impossible during pregnancy is finding the ability to relax and rest. Prenatal yoga is one way to encourage your body to wind down and improve sleep quality.

Lowers pain levels

Prenatal yoga helps tone the muscles in your body. According to Parents, building and maintaining this will help minimize the aches and pains that come with pregnancy. This will also help your body heal after delivery regardless of whether you have a c-section or vaginal delivery.

Helps with labor

That’s right! Prenatal yoga can help ease the process of labor. Part of this comes from the decrease in stress and anxiety that yoga provides. These feelings are normal, especially during childbirth, so having a practice like prenatal yoga under your belt can help control these emotions when the time comes.

There is a range of breathing techniques taught to expecting parents before labor. Yoga is a calming practice that teaches breath regulation and mindful breathing. There is a clear connection here. If you spend the next few months practicing prenatal yoga, you will learn about breathing and how to control it during intense times like labor.

The labor benefits that result from prenatal yoga go beyond that. According to Mayo Clinic, prenatal yoga increases the strength and flexibility of the muscles used in childbirth. Practicing prenatal yoga will improve the endurance of these much-needed muscles.

Promotes the health of your baby

Studies have found a link between yoga and reducing the risk of pregnancy complications. Not only that, but prenatal yoga can help you connect with your baby. As you become more in tune with your body and the life growing within, the connection you have with your baby will grow. Through prenatal yoga, you will receive moments to focus on the baby, which is a true gift.

If you are considering taking up prenatal yoga, be sure to seek instruction from an educated instructor and tell them about your pregnancy. This will help ensure any unique needs you have are met. When done right, the many benefits of practicing prenatal yoga will help as you navigate your pregnancy journey.

March 22, 2022March 29, 2023

Belly binding postpartum throughout history

postpartum belly binding/band — Bengkung-belly-binding from the statesville doula

Belly binding has been a part of postpartum traditions all over the world for hundreds of years. Unique belly binding techniques can be found in the birth traditions of Africa, Malaysia, Japan, and Latin America.

Many of these traditions use their own unique tying techniques. Such as the knotted bengkung bind from Malaysia, the sarashi wrap from Japan and faja stemming from several different cultures in Latin America. They all however, serve a similar purpose to provide physical and emotional support during the postpartum period.

These wraps are worn during the 40-100 days following birth. In Japan this is called ‘ansei’ and it prescribes 100 days of rest and pampering for a new mother to focus on herself and her baby. A cuerentena is a 40 day period of rest and recovery in many Latin American countries. The period of binding the belly after the baby is born and is sometimes combined with abdominal massage with herbs and oils and a simple, nourishing diet like in the traditions originating from the African diaspora and Latin America.

This practice is widespread in cultures around the world because it is so effective in providing postpartum support. Many women across cultures describe feeling grounded and emotionally supported by the practice, as well as soothing anxiety and grief. Belly binds also support hips and lower back and can provide postural support while lifting and feeding babies. They provide support internally as well, encouraging organs to shift back to prepregnancy position and allow for water and air built up during pregnancy to release. This can reduce bloating and discomfort in the days and weeks after birth. Connective tissue in between the abdominal muscles tends to widen and thin when growing babies, causing diastasis recti. The belly binding practice encourages the gap between the abdominals to close.

It’s these ancient practices that inspired the diastasis splint products on the market today. These products like the Tupler splint are made of elastic, spandex, and velcro rather than using a binding method with a long piece of cloth, however they serve the same purpose to support the back and hug the abdominals.

Learn more about Diastasis Recti (ab separation)

postpartum belly band for Diastasis Recti

Sources:

If you’re interested in learning more about belly binding practices check out these incredible resources:

https://www.thestatesvilledoula.com/bengkung-belly-binding

https://shafiamonroe.com/african-american-postpartum-belly-binding/

https://www.healthline.com/health/postpartum-belly-binding

https://www.ourmotherslight.com/traditional-african-belly-binding

https://www.birtharts.com/the-art-of-the-sacred-belly-bind/

https://www.sankofabirth.com/postpartum-belly-binding

Buy the Tupler diastasis splint

October 25, 2021March 31, 2023

Postpartum movements pre-clearance

Always check with your doctor or midwife before starting any movement postpartum. Most women will get the green light on beginning with these gentle exercises.

Postpartum exercise, healing from pregnancy and delivery

As a prenatal/postnatal personal trainer I was well aware that it takes time for a woman’s body to heal after giving birth. And yet, somehow with my own body I was surprised after my daughter was born to find that my belly felt like a squishy, spongy pillow. Not to mention that I still looked very pregnant. I can not emphasize enough how important it is to give yourself the time, space, and kindness that your body and mind need to heal. I struggled with the pressure to return to my postpartum body as quickly as possible, but I now cringe when I hear women talk about needing to “bounce back”. Your body just grew and birthed a human being. Can the goal instead be to heal and recover from pregnancy and childbirth?

postpartum exercise how to begin walking

1. Walking postpartum

Start going for short gentle walks as soon as you are up for it. According to Mayo Clinic “If you had an uncomplicated pregnancy and vaginal delivery, it’s generally safe to begin exercising a few days after giving birth or as soon as you feel ready. If you had a C-section, extensive vaginal repair or a complicated birth, talk to your health care provider about when to start an exercise program.” Begin by taking walks at a pace that feels comfortable for you starting with 5-10 minutes and building up to 30 minutes a day. I also found this reduced fussiness in my baby if I took her out in the stroller.

2. Belly breathing

Belly breathing is an effective way to reduce stress and anxiety, as well gently restore health in the abdominals and pelvic floor. This video from Yoga Tune Up demonstrates and explains how to practice belly breathing. It is easiest to learn laying down and can be done in bed or on the floor. Once you’re comfortable breathing on your back, try doing it while seated or standing. I often practiced it while sitting up feeding my baby.

3. Pelvic tucks

Pelvic tucks are a safe way to start strengthening your core and pelvic floor postpartum. Building on the belly breathing (see video above), begin by laying on your back, with your knees bent and feet on the floor. Inhale, expanding your belly with air, as you exhale draw your belly button in and up, while gently pressing your lower back towards the floor. Inhale and return to a relaxed position. Repeat 10x.

postpartum exercises to help with breastfeeding neck tension

4. Neck and shoulder exercises for new parents

A vital part of postpartum care is shoulder and neck stretches to relieve tension from feeding, holding, and caring for your baby. No matter how you are feeding your baby, caring for a little one involves a lot of awkward positions, holding, picking up, and putting down, which can result in neck and shoulder tension. This sequence typically helps reduce aches and pains caused by feeding and caring for your baby and can be done as needed or every day to prevent tension.

postpartum exercises, neck and shoulder stretches

5. Icing and elevation for postpartum healing

In the same way you would be advised to elevate and ice after an injury or surgery in your knee, the same advice can be given following a vaginal or c-section delivery. Padsicles are a great way to ice your vagina postpartum. There are also DIY padsicles. Try to spend some time every day laying down to help elevate your pelvis and abdomen.

Additional resources for postpartum healing and recovery

For further resources on healing your postpartum body I highly recommend these articles: postpartum body, and the fourth trimester. And for some very detailed information on what to expect from your body in the immediate postpartum period as well as a lot of information on breastfeeding and other early baby decisions, I strongly encourage you to read Cribsheet: A Data-Driven Guide to Better, More Relaxed Parenting, from Birth to Preschool (The ParentData Series) by Emily Oster

For guidance on how to exercise after you’ve been cleared for exercise from your doctor or midwife, reach out to Morgana Tessler for a complimentary consultation to check for diastasis recti, and discuss a postnatal workout plan that is safe, effective, and enjoyable for you.