4 Telltale Signs Your Body Is Embracing Exercise with Open Arms

The million-dollar question people have when they’re nearing delivery, or after having a child is, “When can (or should) I start exercising again?” The motivation for wanting to initiate exercise may be different from one person to the next, and not everyone has the same amount of time to commit to exercise in their week. So, I don’t want this blog to focus on a specific way to exercise or the type of exercise that you should be doing. I want to discuss one major factor to be aware of when returning, and 4 ways to identify when your body and pelvic floor are ready to return to exercise.

FIRST thing…beware of the comparison game

We often find ourselves scrolling through Instagram, observing our friends' posts, or admiring elite athletes, which can sometimes lead us to think, "If they can do it, I can too!" However, it's important to keep in mind that every individual's recovery is distinct because our bodies are all unique. Totally was guilty of this after both of my pregnancies. I remember watching fitness influencers when I was pregnant and believing as soon

I hit the 6-week mark, I would be on my fitness journey to get my baby weight off. Boy was I wrong, I barely had time to shower, trying to juggle being a mom, keeping the house together, and getting all the things done. If you read this, I am sure you can totally understand what I am saying.

Lesson Learned: The comparison game is a waste. Avoid at all costs.

So let’s get to it

How to identify if your body is ready for and responding well to exercise (4 things)

This is Assuming vaginal bleeding has ceased or does not increase with or after exercise, continue your progression of exercise if:

1. Your movements are pain-free, particularly in your back, abdomen, hips, and pelvic region. Some soreness is normal, but a sharp pain in any of these areas might indicate insufficient healing time or other underlying issues. If you experience pain while advancing to a more challenging level, consider taking a step back and engaging in activities that haven't caused discomfort in the past for a few days before attempting to progress again. Remember, even a little movement is better than none.
   

2. You're not experiencing significant heaviness or pressure in your pelvic region. When you don't feel a notable heaviness or pressure in your pelvic area, it's a positive sign. However, it's important to be aware that pelvic organ prolapse, characterized by the displacement of pelvic organs, often affects those who have undergone one or more vaginal deliveries. If you do experience heightened sensations of heaviness or pressure in your pelvic region, it could be a symptom of prolapse. Remember, the intensity of these symptoms doesn't always directly correlate with the extent of the prolapse. Fortunately, there's good news! Pelvic floor therapists have a proven track record in effectively treating pelvic organ prolapse. With their expertise and specialized techniques, you can address and manage this condition with confidence. Don't hesitate to seek professional help if you notice any concerning symptoms—it's a proactive step towards reclaiming your comfort and well-being.
   

3. You're not experiencing urine, fecal material, or gas leakage. Some degree of leakage is expected in the early stages of recovery. This isn't something to be disheartened by, but it can help you gauge whether the exercise you're attempting is at an appropriate difficulty level. Continuous leakage should signal that you're pushing the exercise or movement beyond your current capacity and may require specific treatment.
   

4. You can breathe comfortably during exercises and avoid significant abdominal coning or doming. Coning, or doming, is when your belly protrudes during certain movements, similar to what you experienced during pregnancy. Some degree of abdominal muscle separation is normal in the early postpartum period, and occasional coning shouldn't cause alarm. However, ensure you can breathe and carry on a conversation when starting your exercise routine. If you encounter abdominal pain or weakness and observe consistent coning/doming as you progress to more challenging activities, it's advisable to consult a Pelvic Floor Occupational Therapist.
   

Should you encounter difficulties with any of the four issues mentioned while initiating or progressing with postpartum exercise, please don't hesitate to contact us at PivOTal Performance. These issues are common, but you don't need to endure them indefinitely after childbirth. A pelvic floor therapist is specially trained to address these concerns and guide you in your return to exercise.

Let Pivotal Performance guide you towards a transformative fitness journey. Say goodbye to guesswork and embrace a program designed to optimize your results. Discover the power of a total-body approach with our signature RAP Method, which addresses key elements such as a balanced pressure system, a regulated nervous system, optimal body mechanics, effective muscle engagement, and proper breathing techniques. Take the first step today and unlock your full potential with Pivotal Performance! healing.