FAQ'S
1) WHEN CAN I START WORKING OUT AGAIN AFTER GIVING BIRTH?
Consult with your doctor before starting any postnatal exercise program. You may need more time than you think to heal from childbirth. If you had an episiotomy (a cut in the perineum to widen the opening during delivery) or tore your perineum during birth, pelvic floor exercises can help to speed your recovery. It’s always best to get more information and an official green light from your doctor prior to commencing any physical activities.
2) HOW DO I KNOW IF I HAVE A WEAK PELVIC FLOOR?
Nine months of pregnancy and birthing a baby can do a number on your body and, more specifically, on your pelvic floor. You may find yourself running to the bathroom, leaking when you sneeze or cough, having pain with sex, or feeling as if your insides are falling out when you run — which can all be signs of pelvic floor dysfunction. Welcome to the 4th trimester!
It's important to know that you don't have to "just deal" with these symptoms. There are things you can do to retrain and rebuild your pelvic floor so these issues don't become a permanent fixture in your life. Working with a pelvic floor physical therapist will help you determine exactly what's going on and ensure that you heal your postpartum body efficiently and effectively. There's no one-size-fits-all solution to pelvic floor dysfunction, but pelvic floor exercises included in the post-natal workout guide are safe and effective for waking up the pelvic floor after childbirth and rebuilding your connection with this core muscle group.
If you think you may have pelvic floor dysfunction, let your primary care provider know and ask if physical therapy is right for you. You deserve to feel good in your body during postpartum and in every stage of life!
3) FOR HOW LONG SHOULD I DO PELVIC FLOOR EXERCISES AFTER GIVING BIRTH?
It can take at least three months for your pelvic floor muscles to strengthen noticeably , so keep going! Keep in mind that you need to strengthen your pelvic floor muscles in different positions being while lying down, sitting, standing up and walking.
4) WHY SHOULDN'T I HOLD A STRETCH FOR LONGER THAN 30 SECONDS FOR A FEW MONTHS AFTER GIVING BIRTH?
Relaxin is a reproductive hormone produced by your ovaries and the placenta immediately upon becoming pregnant. This hormone loosens and relaxes your muscles, joints and ligaments during pregnancy to help your body stretch. Relaxin also helps your body prepare for delivery by loosening the muscles and ligaments in your pelvis.
This means you should continue to be cautious with exercise because your ligaments and joints will still be loose.
5) HOW LONG DOES IT TAKE FOR RELAXIN TO LEAVE MY BODY AFTER GIVING BIRTH?
The level of relaxin in your body drops after birth but remains at a decreased level for several months. Some sources say it can take up to 12 months for relaxin levels to return to pre-pregnancy levels.
6) CAN I SQUAT AFTER GIVING BIRTH?​
Yes, it is perfectly safe to do squats after giving birth! Even if you were diagnosed with Diastasis Recti. The squat is a fundamental exercise that everyone needs to do. You may find that you’ll need to modify the exercise immediately postpartum. You won’t be as strong as you used to be. You also might not be as mobile as you used to be. This is why it’s always important to start slow. It should also go without saying that you shouldn’t add any weight to your squats at this time.
7) HOW SOON CAN YOU DO SQUATS AFTER GIVING BIRTH?
How soon you can do squats after giving birth is highly individualized. Most women should be able to squat anywhere from 3-10 days after a vaginal delivery. The more active you were before and during your pregnancy, the sooner you will be able to squat. If you never exercised before giving birth, then you need to take your time.
​8) WHAT IF I HAD A C-SECTION?
If you delivered via cesarean section, then you will need to wait longer. Everyone heals differently, and some women may need several weeks before attempting a squat. To be conservative, it is best to wait for your 6-week postpartum visit to discuss this with your doctor. As with most things fitness related, listen to your body and take your time.