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.