Jenny Edelman, Fitness Expert and owner of encore Fitness Centre in St Ives, NSW states: “I have seen a lot of new mothers at my studio over the years…They all have a similar story! They have all had a baby - yes. However, most have gone through something after the baby is born. “
Common post-natal injuries include..
• Pelvic floor - its no big secret that our pelvic floor has been stretched and everything above the pelvic floor is no longer being supported.
• Lower back risks from a very week core - this is very important to recondition the core to pre-pregnancy (or close to).
• Scapular protection - a lot of new moms, from cuddling and nursing their babies have upper back soreness too…
• Piles or episiotomies
• De-conditioned pelvic floor - when you giggle, or jump, or perhaps a sneeze… some ladies pee, or as I call a ‘trickle’
• Social media - puts a huge pressure on new mums to look a certain way. This can be the biggest culprit into injury as mums are jumping into boot camps doing a HIIT class, and not considering the impact that their post baby body has gone through.
After nine months of pregnancy, the challenge of childbirth and caring for a baby, many mothers look forward to getting back to the gym or to power walking or jogging or perhaps even re-joining their previous Pilates/yoga/fitness class.
Jenny says: “The most common injuries for new mums after they have given birth is that they return to exercise knowing how their bodies ‘used’ to behave.” “Often clients are coming to me to find a new exercise program as they went back to there old exercise routines, classes or trainers and found themselves not coping and injured.” “Their bodies have now changed.”
When mothers rush back into exercise, they are at a high risk of causing more injuries or serious injuries to their bodies.
Edelman adds: “I require new mums to have a doctor clearance before they start any of our classes, some can return sooner than others, however 6 weeks seems to be a common recommendation from their doctors.”
Jenny runs an Xtend Barre Mums and Bubs class, which, is a good way to start off fitness classes. The classes are geared toward mums and understand that they have babies and how their post-natal bodies react. The classes are small (maximum 8) and mothers can bring their babies to the classes. Mothers also form a community and often become a mothers group of close friends.
The benefits of these classes are that they gradually help restore muscle strength and firm up the mother’s post-natal bodies. The mums will feel less tired as their energy levels improve. Over time mothers will lose weight, increase their cardiovascular fitness and restore muscle strength. The classes also help to condition abdominal muscles and take a lot of pressure off of the back.
These classes improve moods, relieve stress and assist in preventing post-natal depression.
Jenny passionately states: “Their little pride and joys are with them as they workout while mixing with other mums going through the exact same motions in their lives.” “All of our classes and exercise routines are merged principals from Pilates. I walk around the class focusing on each clients postures and positions.” “I help my clients with small corrections and teach them how to correct posture during the exercise to prevent the common injuries they could otherwise experience. The modifications and low impact routines require high levels of muscle control and obtain phenomenal results for both new mums and ladies just wanting to get results that leave them looking and feeling great.”
Remember to gradually ease yourself into exercise. Make sure that you have your doctor’s clearance, which is usually granted at the six-week post-natal check up. Look for gentle exercise classes in your area. Check out mums and bubs classes, as they will focus on post-natal bodies, you can take your baby with plus you get to make friends! Last of all, go easy on yourself, you have just had a baby, you are running on next to no sleep and your body is in a phase of adjustment and healing.
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