Pilates after pregnancy: for diastasis, for nursing mothers, proper breathing

Pool exercises after childbirth

It is a rare mother in the postpartum period who does not think about restoring her figure.
At the same time, one cannot fail to take into account that a woman’s body recently suffered a global shock - childbirth. In addition, a considerable proportion of young mothers support breastfeeding, wanting to maintain it until a certain point. Therefore, when choosing physical activity for this stage of a woman’s life, it is necessary to avoid intense stressful training. Doctors do not recommend taking a bath immediately after childbirth, especially if it took place in an unnatural way. There are several reasons for this:

in hot water, a scar that has not healed after surgery will become limp, which will stop its healing and can even provoke tissue suppuration. For this reason, even in the shower, you should not wet the seam if it has not completely healed, but just rub it off, avoiding the scar area;
pathogenic bacteria, which abound in raw water, can enter the uterus through a suture or cervix;
Hot water will increase postpartum bleeding (lochia). Therefore, until they stop, bathing is prohibited;
The immunity of a woman who has given birth, and especially of a woman who has undergone surgery, is weakened, so any risk of infections and complications must be avoided.

As you can see, the ban on taking a hot bath has a completely logical justification. To protect yourself from possible complications, it is better to delay taking a bath and limit yourself to local hygiene procedures. And after about a week, when the seam has healed, it will be possible to wash normally in the shower.

You can take a full bath only after the discharge stops (about two months after birth) and the permission of the supervising doctor.

What is more important after childbirth: health or a beautiful figure?

After giving birth naturally, doctors recommend physical exercise after four weeks, although morning exercises have never harmed anyone, as it helps the body become alert and fully awake. After a cesarean section, a woman should take care; in the postoperative period and during rehabilitation, she is only recommended to exercise on an exercise bike, some types of gymnastic exercises (squats, bends, swaying the body), and hanging, leg lifts, presses and push-ups are contraindicated. Among many folk superstitions, it is noted that mothers during periods of vigorous physical activity cannot fully feed their baby, since their milk becomes tasteless and will quickly disappear.

Intensive sports can begin after six months of the rehabilitation period. Here we are talking about strengthening the muscles of the waist, hips and abdomen.

Is it possible to spin a hula hoop after a caesarean section? The answer will vary depending on how much you and your hoop weigh. If it is plastic and its weight does not exceed 0.5 kg, then after a month and a half such exercises will help you get rid of an overhanging tummy (it is known that after a cesarean section the belly does not regain its original shape, as happens after childbirth naturally), if the hoop equipped with “spikes”, it is simply unsafe to twist it.

Is it possible to go to the pool after giving birth?

Today, experts have developed courses of specialized classes that will be safe for women, while allowing them to achieve the desired result. One of the popular areas of such courses is deservedly visiting the pool after childbirth.

To start classes, a woman must obtain a certificate from an obstetrician-gynecologist. It would be best if the examination and consultation were carried out by the specialist who managed the pregnancy, because he is familiar with the individual characteristics of the woman.

The decision about when you can visit the pool after childbirth is made based on the doctor’s recommendations. If the birth was natural, then it is necessary to take into account the presence or absence of birth trauma and the speed of recovery of the body. With the modern level of medicine, a cesarean section is not a contraindication for swimming in the pool, but the mother must undergo a control ultrasound. If rehabilitation proceeds quickly and without complications, then you can start training one to two months after the baby is born.

Benefits of exercising in water

Exercising in water has a beneficial effect on a woman’s psychological state. After all, many mothers are embarrassed by their plump body, which is clearly visible from all sides in the gym/gym. In water, you don’t have to worry about your appearance - the most problematic parts of your figure are hidden from strangers.

When exercising in water, metabolic (metabolic) processes in the body are accelerated, and fat is used to generate heat and energy. This fact is easy to explain: the water in the pool is always a little cool, the body needs to warm up, which is what fat deposits are used for.

Gymnastics in water and swimming in general are considered a low-traumatic activity. This is optimal for women after childbirth, because there is always a risk of harm to the breasts and mammary glands, which will negatively affect the process of breastfeeding the baby.

Water exerts some pressure on the entire body, which has a beneficial effect on the musculoskeletal system, in particular on the condition of the spine. During exercise in the pool, the back muscles are strengthened, which means that the mother will not be bothered by osteochondrosis pain in the spine.

In addition, you can exercise in the pool with your child. There are special groups for such activities, which makes the process of regaining your figure more enjoyable. Of course, there are certain restrictions for carrying out water procedures at such an early age, but all the necessary information can be obtained from a pediatrician.

We recommend reading the article about when you can go to the bathhouse after childbirth. From it you will learn about visiting bathhouses and saunas for a young mother, timing and contraindications.

And here is more information about water procedures in the early stages of pregnancy.

WHEN IS POSTPARTUM SWEDGING PERFORMED?

Childbirth is a rebirth, a transition from old life experiences to new ones. Swaddling imbues you with warmth and love, helps you let go of the old and enter the new.

For the greatest effect, we recommend swaddling in the first 40 days after birth: from the 10th day of physiological labor and from the 21st day after cesarean section, but it can be done later until the child is 6 months old. Swaddling is carried out in a home bath, in a comfortable environment and takes 3.5-4 hours.

We recommend swaddling in the first 40 days after birth: from the 10th day of physiological labor and from the 21st day after cesarean section. Swaddling is carried out in a home bath, in a comfortable environment and takes 3.5-4 hours.

Each swaddling is unique, just as all women are unique and beautiful.

Comments

Du, I’m now puzzled by the same question.

The stomach hangs (on Saturday, two months exactly after the operation). I have been doing yoga all my life, and I can’t live without movement. I started doing five abdominal exercises at home, not particularly active yet, but the muscles ache. For now I will do it every day + stretching. But I want something more serious. How do you know when to start? Moreover, I found problems with the abs after a c-section that are quite serious, it says, they say, do it, but see for yourself..

Yulianna, can I find out how your recovery after the CS went? I’m not interested in weight, I immediately returned to pre-pregnancy, I’m interested in the physical state of the body. 1.5 weeks have passed since giving birth, I feel good, I’ve always been friends with sports. In my head I’m ready to study, but I understand that I need to withstand a certain period. But now it’s summer and this belly. Especially the fold above the seam. Very... I'm worried, will she leave at all?

Of course it will go away, but it takes time! I can say one thing, it’s been 5 months, I still have a lump above the seam, I’m working out my abs, but it’s not helping much yet. In my case, for now, breastfeeding, hormones. It seems to me that everything is individual! As long as your baby only eats and sleeps, you have time to study

I want to speak for myself. Press with the permission of the doctor after 42 days, with yoga also, but I have a personal trainer, so with great care. The trainer said that you can start only after all the discharge has passed. But I'm not breastfeeding, so I can't say anything from that side.

Thanks for the info.

after discharge, yes, it makes me personally uncomfortable

Eh, so long. I won’t make it in time for summer;(

Well, the birth of a child is such a big deal) and are you on breastfeeding? If so, then unfortunately prolactin will not allow you to lose weight right away. It’s very hard, for example, I can’t eat anything. I’m also on a diet, and the weight is the same as when I left the hospital

Well, yes. Everything will work out if you don't give up))

I can’t say anything about yoga, it has its own difficulties and many balances, it’s probably better not to start with it, the load on the abdominal muscles will be sufficient. I teach Pilates myself. Highly recommend. Just remove exercises on the abdominal muscles for now. Everything else - on the spine and back muscles, on the legs and buttocks - is excellent. Your doctor should give you permission to take the class after examining it. The seam should be well sealed. Don't be thin and the uterus will contract well. Childbirth classes should begin no earlier than 2 months later, and after that I think even later

It is very difficult to describe the exercise correctly; as they say, it is better to show))). Roll-up-rolldown (standing on straight legs, twisting down vertebra by vertebra, starting from the cervical spine) reached the bottom, spinning back, starting from the lumbar region, as if we were pushing out the pelvis, the abs tense, the back round, about 10 times. Scissors - lying on your stomach, raise opposite arms and legs, about 2 minutes. Swimming - fix the previous exercise - hanging arms and legs - long neck, look at the floor and quickly work with your legs and arms, as if you were swimming with fins under water, arms also work - extended forward. About a minute. Rest and repeat again. The whole body is tense. For the press - a hundred. I.p lying on your back - the upper part of the body is raised, look at the lower abdomen, arms are stretched along the body, hanging, palms down. The legs can be in three positions - bent at the knees, but the feet are on the floor, the knees are pulled to the chest, but knees 90 degrees, or extended forward at an angle of 45 degrees with the lower back pressed. We perform springy movements with our hands, as if we are hitting the surface of water, the arms and hands are very tense, the higher you lift the body, the higher the load on the abs. 5 beats on inhalation - 5 on exhalation. And so preferably 10 breathing cycles. Plank - standing on your forearms and resting on your toes. The whole body is hanging. The back is one straight line, the abs are very tense, the pelvis is twisted forward. We cost from 30 seconds or more. There are a lot of exercises. It's hard to write)

The desire to regain a slim figure and restore physical fitness leads to a woman looking for the ideal way for herself. It is not recommended for a breastfeeding mother to exercise after a cesarean section until she feels well and the stitches have healed. Recommendations will help you choose the types of training.

When can a nursing mother exercise after a caesarean section? The first training is carried out after a month and a half. Serious training begins 6 months after birth. During this time, wounds heal and the risk of injury decreases.

INDICATIONS FOR SWADGING

I want to “return” to my body
the uterus contracts poorly
stomach doesn't go away
diastasis - separation of the rectus abdominis muscles
problems with stool, fissures or hemorrhoids
discomfort in the suture area after cesarean section
cushion over the suture after cesarean section
prolapse of organs, feeling that “all the organs are somewhere below”
no urge to urinate is felt
little milk
frequent lactostasis
fear of not coping with a new role
the birth did not go as expected
focus on the child, “everyone forgot about me”
I want support, understanding and care
insomnia and fatigue
increased anxiety, dissatisfaction with oneself
I often feel like crying

Possible complications

Caesarean section and sports are inseparable. This is due to the ban on strict diets. The wrong choice of sports equipment can lead to the development of various complications. Sports after cesarean section may be accompanied by the following problems:

seam rupture;
severe pain in the abdominal area;
the appearance of uncharacteristic discharge from the genitals;
headache.

A common pathology that occurs after cesarean section is rupture of nodes. During surgery, sutures are placed on the skin, muscle fiber and uterine wall. The outer fabrics are held together with silk thread. It reduces the risk of developing a rough scar. The muscle tissue is stitched with a self-dissolving thread. This thread can completely decompose in a few weeks. A self-dissolving thread or staples is applied to the uterus. To maintain the integrity of the seams, the woman is prohibited from physical activity. A woman does not always maintain physical rest. Early loading can lead to divergence of the self-absorbable thread. In this case, a wound occurs on the peritoneum or uterine wall.

If external discrepancy is easy to notice, then a rupture in the uterus is not immediately detected. A woman should pay attention to the appearance of blood from the vagina. Abdominal pain may also occur.

Soreness can also indicate not only bleeding from the uterus, but also other problems. Excessive physical activity can lead to the development of inflammation. The inflammatory process begins to develop gradually. Increased blood circulation during training leads to the spread of pathology. A woman notices pain and pulling sensations in the lower abdomen.

Often after a cesarean section, the appearance of uncharacteristic discharge is noted. But sometimes they appear during sports. Such discharge may indicate the development of a bacterial infection or suture dehiscence. To determine the cause of the disease, a woman should seek help from a specialist.

The residual effects of anesthesia also need to be considered. Headache occurs during vigorous exercise. Severe dizziness is possible. These problems appear under the influence of anesthesia. The substance causes constriction of blood vessels in the brain. It is not always possible to restore the transmission of nerve impulses. Problems arise from the nervous system.

https://youtube.com/watch?v=0FRGC2qPmx0

Surgical intervention does not allow a woman to quickly return her figure to normal. Your doctor will tell you when you can exercise after a caesarean section. It is not recommended to do this yourself.

STAGES OF POSTNATURAL SWEDGING

First we talk with the woman about childbirth. Childbirth does not pass without a trace: there are both pleasant emotions and negative ones (pain, fear, unjustified expectations from doctors, relatives, etc.). All emotions are stored in the subconscious and body; negative emotions create blocks that interfere with a woman’s recovery.

At this stage, we prepare a postpartum recovery drink from spices, dried fruits and herbs, as well as a massage mixture of aromatic oils, make a herbal mandala and brew it for a bath.

After psychological cleansing, we carry out bodily practice - returning to our Body. The body stores emotions. It gave new Life, continuation of the Family. The body needs rest, relaxation, gratitude and care.

Using gentle techniques, we return the woman to her boundaries, perform lymphatic drainage, straighten the abdomen, even out muscle tone, and lubricate with pre-selected oil and aroma oil. After the massage, you will find a revitalizing bath with healing herbs, immersed in which you can relax as much as possible.

After the bath, when you are completely relaxed, the process of tightening the body in key areas begins.

When can you swim after a caesarean section?

I tried on a pair of my old swimsuits in front of the mirror, and was upset - the seam was visible, somehow ugly. Now I’ll have to buy a one-piece swimsuit, but where can I get one in the winter, it’s not the season? But solving this issue turned out to be easier than I thought, half an hour on the Internet and the choice was made - https://first-fem.ru/, wide range, reasonable prices, no problems at all. And with the question of whether it is possible to wet the seam in the sea and when it is possible to swim after a caesarean section, I decided to consult a doctor.

The suture after a cesarean section can be wetted already on the 5-7th day, as soon as the sutures are removed.

But this is only if the healing process progresses without problems. And of course, it is important to understand that getting wet does not mean swimming and bathing. It will also be possible to swim soon, but not right away.

Despite the fact that water procedures perfectly restore strength, and swimming and other water sports after a cesarean section become one of the first available, you cannot do them immediately or in the near future after childbirth. At least 2 months must pass until this moment. Indeed, in addition to the fact that a scar should form at the site of the suture, there are other changes and damage to the woman’s body. We are, of course, talking about the uterus, which must have time to shrink to its original, prenatal size. This process continues for quite a long period of time and is accompanied by bloody discharge - lochia. As a rule, lochia after cesarean section lasts from 1 to 2 months, although sometimes it can be longer, but this can no longer be called the norm, and accordingly, in this case, you should not swim in the pool or swim in the sea.

When can you swim in the pool after a caesarean section?

If we are talking about swimming in the pool, then at least 2 months must pass before this moment.

It is important to understand that before your first trip to the pool, the lochia should completely stop and the seam should heal. And of course, it would be useful to go to an appointment with a gynecologist before this.

When can you swim in the sea after a caesarean section?

But before swimming in the sea it should take a little longer.

It turns out that you can swim and bathe in the sea after a caesarean section no earlier than 3 months later.

And this is only if the operation itself and the postoperative period passed without complications. And to be completely sure of this, be sure to visit your doctor before going to the sea, because each person is individual and heals differently for everyone.

It is generally better to forget about swimming in rivers and lakes for at least six months, since the likelihood of infection in open water bodies is much higher. The sea also belongs to open water bodies, but the water in it is salty, which means not all microbes can survive in it. Therefore, swimming in the sea is considered a less risky idea than swimming in a lake.

Fitness after cesarean section: benefits for moms

When all medical restrictions are lifted, and seemingly any sports discipline is allowed, mothers are faced with a global common problem - lack of time. Setting aside at least half an hour for exercise can be much more difficult than actually doing physical exercise.

photo from damaglamura.com

There is a very convenient solution for this problem. If it is definitely decided that you need sports after a caesarean section, there will definitely be a time when you can do it. There is no need to look for a nanny or involve grandmothers; physical education with a child is much more fun than alone. Moreover, you have access to such types of activities that your childfree friends can only dream about:

Walking with a stroller is an obvious solution. Forget that there are benches; when you go outside, walk without stopping. 2-3 hours of daily walks pushing a stroller in front of you will eliminate 400-500 kcal, which will allow you to lose up to 5 kilograms in a month without additional effort.
Sling is an excellent “fitness” after a caesarean section, when you can be closer to the baby and at the same time give yourself additional stress. As soon as your doctor allows you to lift weights, ditch the stroller in favor of walking in a sling. 4 or more kilograms of native happiness tied to the mother will perfectly replace a weighting agent, and a shift in the center of gravity and the correct winding technique will distribute the load on the hips and back.
Cycling. Buy a specially equipped bicycle with a stroller for babies, or a child's bicycle seat for a regular bicycle. This way you will expand your walking routes and will be able to go with your child to the park or nearby forest. The baby will enjoy such fun, and the mother will benefit from playing sports. Just be sure to choose smooth paths; vibrations when driving on dirt roads are not the best load for the developing spine.

photo from econet.ru

Jogging with a stroller. A new trend in postpartum physical education is jogging strollers. They are distinguished by large wheels, good shock absorption and maneuverability, thanks to which you can develop a fairly high speed without fear for the baby.
Exercising with a child. Regular exercises performed with the baby in your arms will bring more pronounced results. You can squat with your baby, do lunges, pump up your abs, and train your arms and back by throwing him over your head. This pastime will bring pleasure to both mother and baby.

Fitness after cesarean has another important aspect to consider when planning your workouts. We are talking about organizing the diet during the training process:

The last meal before training should be 1 hour before it starts. It is best if these are slowly digestible carbohydrates, for example, porridge or durum pasta.
If you are still breastfeeding, pay attention to your drinking regime. During training, constantly drink water in small sips, and after completing it, drink a large cup of warm liquid (tea or warmed milk) to restore water balance and stimulate lactation.

photo from the site https://www.bankoboev.ru

After training, do not eat for 1 hour. If you exercise in the evening, then to lose weight it is better to avoid eating until the morning, planning your workout 1 hour after dinner. This recommendation does not apply to nursing women, who need a full meal, preferably containing protein, an hour after training.

And the main rule is to exercise with pleasure, and then, with the happiness of motherhood, you will not notice how your body will take on its previous shape!

Sports after a caesarean section allow a woman to regain her previous shape. During pregnancy, the body undergoes restructuring. You need to eat more often. Serving size increases. All nutrients are shared between the woman and the child. Since digestion occurs in the mother's gastrointestinal tract, excess lipids accumulate on her body. You can reduce body weight through a variety of exercises.

Pool exercises after childbirth

Aqua gymnastics has a number of features that allow you to organize training as gently and atraumatically as possible. The buoyant force of water reduces body weight, and the force of gravity is felt less. Therefore, it seems that movements in water are easier to perform than on land. At the same time, the muscles experience a certain load, gradually returning to tone and strengthening. In the postpartum period, this is especially important for the back muscles, on which the normal position of the spine depends, and, consequently, the prevention of scoliosis, osteochondrosis and other unpleasant diseases.

The massage effect of water helps prevent the development of varicose veins, strengthens the cardiovascular system, and effectively fights the appearance of cellulite. At the same time, water pressure allows you to avoid injuries to the joint-ligamentous apparatus and, with a competent approach, regulates the intensity of exercise, which allows you to maintain lactation.

If a woman did water aerobics during pregnancy, then recovery should begin by repeating the same exercises. This will allow you to smoothly enter the training process mode and get used to the load. After the body adapts, exercises with additional equipment can be included in classes; their range gradually expands and the load increases. Thus, regular systematic exercises will allow the young mother to gradually achieve figure modeling.

So where to start?

First of all, with what is not directly related to exercises - with the help of the skin. After the operation, she is stretched, which means we need to help her regain her normal tone. To do this, you need to drink more fluids, wear a postpartum bandage and lubricate the skin with olive oil or special ointments.
When walking with a child in a stroller, you shouldn’t just sit on a bench in the park and indulge in dreams. It is better to walk along the paths at a brisk pace - this increases overall muscle tone. Walking is generally one of the mildest physical exercises; after a cesarean section it is quite acceptable.
Light gymnastics is acceptable as soon as a woman feels ready for it. No abdominal exercises, only body turns, squats and soft swings of the arms and legs - you shouldn’t beat the air like a personal enemy, it’s better to raise your arms and legs smoothly and leisurely.
You need to try to keep your back straight all the time - this helps develop good posture, and your stomach will tighten.

Important

: the cesarean suture should not hurt or pull while performing these physical exercises - otherwise you need to stop them immediately.

Bathhouse is the best remedy against postpartum depression

The bath is useful for healing wounds, as well as recovery from childbirth depression. This may seem strange to those who do not yet have children, but young mothers perceive any exit from home, including going to a steam bath, as a real holiday, a colossal release. Family psychologists give advice to husbands and other family members of women in labor: if you want to normalize the atmosphere in the family, let your mother go at least for the evening: to the sauna, bathhouse, in the company of girlfriends, to talk over a cup of aromatic tea! Returning home, the woman will be full of strength and energy, charging everyone else with this positivity. This recipe really works - try it!

Family psychologists give advice to husbands and other family members of women in labor: if you want to normalize the atmosphere in the family, let your mother go at least for the evening: to the sauna, bathhouse, in the company of girlfriends, to talk over a cup of aromatic tea!

Precautions are important

You should not neglect the advice of gynecologists and family doctors, because unauthorized visits to the steam room in the first 2-3 months after a caesarean section can lead to increased adhesive pain and the occurrence of adhesions. There is a high risk of the appearance of purulent foci and fistulous wounds. If the surgical wound is not closed, infection can lead to severe bleeding.

Sports after cesarean section - at least one month later

Many women practice combining baths and sports. Gynecologists are unanimous in their opinion: it is recommended to resume physical activity 4-8 weeks after the birth of the baby. It all depends on the general health and physical fitness of the woman. The load should increase gradually, without intensive pumping of the press. Running, aerobics, exercises with dumbbells and body bars are not recommended. It is best to start with Pilates, bodyflex, general strengthening exercises for 30-40 minutes maximum. If possible, it is recommended to “return to sports” with the help of a personal trainer.

Start of training

The question arises, when can you exercise after a caesarean section? The period depends on the recovery of the body after surgery.

You can set an approximate start date for training only after consultation with a specialist. Before you begin, you need to establish the presence of the following factors:

completion of scar formation on the uterus;
no contraindications;
rest of the nervous system from the effects of anesthesia;
cessation of lactation.

Before you start going to the gym, you need to make sure that the scarring process is complete. Sports after a cesarean section are allowed only after the tissues of the uterine wall have tightly fused. A doctor can determine the end of the process. Using an ultrasound machine, a specialist monitors the healing process.

The scar takes several months to form. Initially, damaged tissues are covered with a thin film consisting of scar cells. Proper nutrition and care can enhance the formation of this tissue. Its thickness gradually increases. The end of the process occurs 5–6 months after the operation. From this time on, a woman can begin to train.

It is necessary to take into account the presence of contraindications. Not all women can be allowed to do active physical activity by their doctor. Before you can start exercising, you should undergo a full medical examination. Training is prohibited if you have problems with the heart, blood vessels and bone structure. The extra workload can have a negative impact on problems. The disease may get worse.

The effect of anesthesia should be taken into account. During a lifetime, doctors allow no more than 4–5 full anesthesia. Anesthesia has a negative effect on the central nervous system. Residual effects last for 3–4 months. If the patient undergoes additional treatment with drugs, the negative effect increases. Your doctor will tell you when you can exercise after a caesarean section. He tests the blood for the presence of the substance used for anesthesia.

Women also ask whether it is possible to play sports after cesarean section during lactation. High physical activity can affect lactation. A woman may lose milk. Starting exercises is possible only when the child is switched to complementary foods. How long the ban will last depends on the child.

The average period when you can start exercising is six months after surgery. The first exercise sessions should not be long or intense. To choose a set of exercises allowed after surgery, you should contact a trainer. He will select an individual complex suitable for each patient.

How to steam properly for young mothers?

Women who have undergone uterine surgery are advised to avoid overheating. It is better to enter the steam room for 5 minutes and make a maximum of 5 visits. The body should always be dry, and for underwear you should choose clean and ironed cotton sets. If a girl feels dizzy, she urgently needs to leave the steam room and wrap her head in a damp towel.

In any case, a caesarean section is an operation after which absolutely all women recover, because it is a matter of time. The main thing is a positive attitude and the desire to resume your favorite bath procedures! We wish you good health and excellent well-being!