I have a range of baby and child friendly exercises classes. Low impact classes during which babies can be carried, sit in car seats or sit in the middle baby friendly area. The classes consist of low impact aerobic exercises, strength and safe post-natal core work. To help repair the body after pregnancy and childbirth.
This is the separation of the rectus abdominal muscles in the abdomen. As your tummy expands during pregnancy the connective tissue that joins the two sides of the muscles thins and widens, making room for baby to grow. After pregnancy this separation can remain, and normally reduces over time. Sometimes the gap may not close and help is required from a specialist in women’s health. This is why it is so important to have a safe return to exercise and safe return to core exercises. So that we help to repair the body, not work against it.
A caesarean section recovery takes much longer than a vaginal birth, this is major abdominal surgery and great care should be taken lifting, carrying and exercising until you have been signed off by your GP at your postpartum check. Even then exercising should be low impact as you gradually repair your tummy muscles.
Gentle massaging of the C-section scar should take place as soon as safe to do so. Using your hand daily to touch and massage the scar encouraging sensation where the nerves have been cut.
Pelvic floor exercises can improve your pelvic floor muscles, by strengthening the muscles around your bladder and helping to decrease urinary incontinence.
To strengthen your pelvic floor muscles, sit comfortably and squeeze the muscles 10 to 15 times. Every week, you can add more squeezes, but be careful not to overdo it, and always have a rest between sets of squeezes.
After a few months, you should start to notice results, and you should still continue doing the exercises, even when you notice they’re starting to work.