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Congratulations! You have a new baby and are embarking on a beautiful new journey whether this is your first or third child! There were over 8,000 births last year in Denver alone and there are no signs of slowing! Now comes your recovery journey! The Post-Natal Pilates Method could be argued to be the most challenging method that we offer at Pilates by Ness! Not so much in the movements taught but challenging in the sense that not only are you sleep deprived but you are also trying to find a new routine with a new baby AND you’re body just gave birth!
The fatigue and sleep deprivation will be real but we can’t recommend Post-Natal Pilates enough to help with the healing of your body from childbirth. Try to remember, if you’re not practicing your self-care it is likely that your baby will notice. Whether you had a natural birth or a C-section, there are some common post-natal issues that you may experience. Some issues you may experience are lower back pain, shoulder tension, diastasis recti, and extreme fatigue.
Post-Natal Pilates can begin in person within about 6-8 weeks after giving birth but will be very dependant on what your doctor recommends and how your labor experience was. If you were a previously active woman you will likely want to jump right back into your previous routine. We understand this feeling but can’t emphasize it enough to take it slowly. Your body just underwent enormous changes from the inside out and it will take time to adjust to your “new body.” With a consistent Pilates practice, you will have more energy, mental clarity, and patience.
One of the most common postpartum issues women can have after pregnancy is Diastasis Recti. This is a widening and thinning of the tissue on either side of the abdominals. It is basically a separation of the abdomen to make room for your growing baby during pregnancy and is very normal. The rate at which you recover from this will vary from woman to woman. There are movements that should be avoided until this is completely healed. It is important to avoid all exercises that cause intra-abdominal pressure such as, any type of forward flexion exercises like sit-ups, and any movement that puts too much load on the abdomen like planking. There are a number of Post-Natal Pilates exercises that can actually help with the healing of these abdominal tissues and when practiced correctly can decrease the time it takes to heal from this abdominal separation.
Pelvic Floor recovery is also an important part of your self-care Post-Natal Pilates routine. If you experienced a natural birth, there will likely be the issue of bladder function and perhaps also there was tearing which can cause pain during sex. You may begin pelvic floor work within a couple of days of giving birth by practicing breathing exercises and some light pelvic tilting to help promote mobility and circulation. These are some small but mighty movements in your practice and they can be practiced as soon as a few hours after giving birth!
Set goals for yourself but try to make them realistic and talk through them with your instructor. Although some days your recovery may seem like a never-ending road, try to give your body time to heal...remember it took 40 weeks to grow your baby. Be patient with yourself and remember practicing the incorrect exercises will only delay your healing and could potentially make things worse. At Pilates by Ness, we are dedicated to you and your self-care journey in this new chapter of your life.
