Are you a new mum?
Postpartum recovery can be a lot! And it’s not easy to know what to do, and when to do it.
The modern society puts a lot of pressure on new mums, with return to work and implied need to get back on your feet as soon as possible.
Ignore all that.
This is your short blueprint on what to do in the first 8 weeks following the birth of your child.
0-2 weeks after birth
Rest, sleep and repeat!
Yes, this is time for rest and to stay in bed, cuddle with your baby and nourish your body with healthy food!
Make sure to allow yourself to heal.
There is nothing else to do during this time other than rest.
2-4 weeks after birth
During this time and only if you feel ready, start with gentle 15 min walks.
Try some gentle breathing core exercises to wake up the core and pelvic muscles. Try some light stretches to ease the stiffness of the muscles that are common with new mums.
Make sure to nourish your body with nutritious foods.
Rest should still be a priority.
4-6 weeks after birth
You are still very fresh after birth and your body is still changing.
You can continue with light walks and gentle core workouts.
Start working on your posture and don’t forget to rest when you can.
6-8 weeks after birth
This is the time most mums are cleared for exercises.
But this shouldn’t mean that you can start running or doing high impact exercises yet. This is the right time to start to retrain your body and strengthen your core before you start with advanced workouts.
Only if you are ready, you can start with light total body workouts but keep them under 30 minutes. Make sure they are light, low impact and Diastasis Recti safe.
Continue to work on your core and pelvic floor and build up to where you want to be.
This is only the beginning.
Give yourself time before starting anything after birth.
It is ok if you are not ready to start working out 6 weeks postpartum and it is ok if you are too.
Everyone is different and our bodies react differently to pregnancy and hormones. The only thing we are all ready for after birth is rest and recovery.
Don’t worry, it is never too late to start working out, but sometimes it can be too early!
If you need help with postpartum recovery make sure to get in touch on Instagram. Send me a DM “READY” and let’s discuss how I can help you!