• Kristen Ruhmann

Safely returning to activity after your baby. Stage 2

Updated: Jan 28, 2018

Once you have the “all clear” from your obstetrician or GP, you can gently head

into other comfortable, low impact activities. Activities that you have previously

participated in are usually a good start. This might include swimming (once

bleeding has fully ceased for one week), cycling (stationary bike is a great place

to start), Yoga or Pilates (ensure these classes are well supervised as certain

exercises are not recommended yet) or light weights at the gym (aim for low

load and endurance reps rather than heavy weights). If group exercise is your

style, perhaps look for a mum and bub class in your area. Remember that the key

to effectively progressing with all exercise is good technique. Having a

physiotherapy abdominal wall and pelvic floor check is important. Poor co-

ordination of the diaphragm, pelvic floor, deep spinal and abdominal muscles

frequently leads to dysfunctions such as low back pain and incontinence.

Are you sure that you are doing your pelvic floor exercises correctly? Are you

breathing as you perform your pelvic floor contractions? A thorough

physiotherapy assessment is a valuable investment in your long-term recovery.


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Disclaimer: “The information contained on this website is generalised advice and should not be relied upon for specific circumstances. It is recommended that you consult a health professional prior to commencing any activity or treatment discussed. No responsibility will be taken for individual circumstances.”