By Natalia Galindo
After your baby is born, it is essential to focus on your postnatal recovery, a process that involves healing from the inside out. This journey emphasizes reconnecting the mind and body through breathing, deep muscle engagement, and improved posture to gradually regain strength. You have just lived a profound physical, mental and emotional experience, embarking on a new and magical phase of life. Many new mothers have numerous questions and are not sure where to start or what path to take to make their postnatal recovery smooth and effective: How can I get back to my pre-pregnancy shape? When is it safe to start exercising again? What types of exercises or training are suitable for this stage?
As a Physiotherapist, I suggest that you take this process slowly and smoothly, and as the best opportunity to connect with yourself from the inside out, likewise, I suggest you start with Pilates since it is known for its ability to realign the body and improve strength, flexibility and core stability. However, postpartum exercise should be approached with caution due to the significant changes your body has undergone. It is essential to listen to your body and wait until you feel ready to start exercising. After giving birth, be sure to get clearance from your doctor before starting any exercise routine. The American College of Obstetrics and Gynecology recommends waiting until the six-week checkup for those with an uncomplicated vaginal birth. For cesarean sections, removal usually occurs around 12 weeks after delivery, as the incision site needs time to heal and avoid strain on the abdominal muscles.
Postnatal Pilates is a gentle and effective exercise that aids recovery after pregnancy and childbirth by repairing and rebuilding weakened core muscles, improving posture, and restoring overall strength and fitness. This low-impact exercise places minimal stress on joints, making it safe for new mothers. Key benefits include building core strength and stability, preventing and reducing back pain, engaging and strengthening pelvic floor muscles, and improving posture. Additionally, postnatal Pilates tones abdominal muscles and supports mental well-being by incorporating breathing techniques that help manage stress, reduce fatigue, and improve sleep quality.
Early postpartum Pilates exercises, such as breathing exercises, pelvic mobility (tilts and circles), glute bridges, pelvic floor exercises, and thoracic and upper body mobility, are ideal for gently easing back into fitness. As you return to Pilates, it's important to be patient, take it slow, and be kind to yourself, focusing on the mind-body connection and proper breathing. Modify exercises as needed to ensure a safe and enjoyable healing process. At La Barre, we offer special classes like restorative Pilates, reformer control, and private sessions to ensure your healing process during the postnatal journey is smooth and safe, guided by our specialized trainers.
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