This topic is one that’s close to every parent’s heart – the remarkable journey of postpartum recovery. In this episode, we’re going to discuss some tips, and arm you with the knowledge you need to conquer this incredible phase with confidence and strength.
Powering Through Pregnancy and Beyond: Your Body, Your Journey
First things first, let’s talk about you – yes, you! As you venture through the beautiful path of pregnancy, childbirth, and beyond, it’s crucial to remember that you’re on an extraordinary adventure. It’s a rollercoaster ride of emotions and changes, and guess what? You’re the superhero steering the ship. And just like any hero, you deserve to feel strong, empowered, and ready to take on anything that comes your way.
Charting the Postpartum Recovery Timeline: Let’s Break It Down:
Zero to Six Weeks Postpartum: The Early Days of Rejuvenation
So, you’ve crossed the finish line and held your little bundle of joy in your arms – congratulations! The zero to six-week phase is all about rejuvenation and recovery. This period is about giving your hardworking pelvic floor and core muscles some well-deserved R&R. It’s like a mini holiday for your body, whilst it recuperates from giving birth. Here are 6 ways to help boost your after birth recovery in this 0-6 week postpartum period.
Six to Twelve Weeks: Laying the Foundations
Fast forward to the six to twelve-week mark – this is where the magic of laying foundations happens. Imagine yourself building a strong fortress to defend against anything life throws your way. Focus shifts to strengthening your pelvic floor and core muscles, those unsung heroes that deserve a round of applause. Combined with low impact exercise, gradually increasing the length of walks, and postpartum pilates and yoga sneak into the picture, slowly but surely helping you restore, recover and feeling strong inside/out as you journey through motherhood.
Three Months to Nine Months: Reclaiming Your Power
As you stride into the three to nine-month phase, it’s time to reclaim your power. This is the stage to gradually build up into higher impact exercise such as running and the gym. The key here is to build up slow and steady in a way that supports your postpartum body.
Nine Months to Eighteen Months: Consistency Win
And now, we reach the stage you’ve been waiting for – the nine to eighteen-month mark. This is the stage when hopefully you have built up a good level of strength, you are feeling stronger and back to your old (new) self physically. It’s not the end; but it’s the beginning of a new chapter. Think of this as your victory lap, where you consolidate all the progress you’ve made so far. You’re not just setting the stage for future pregnancies; you’re prepping yourself to rock menopause too. It’s like preparing for the ultimate showdown against anything life might throw at you.
Avoiding Postpartum Issues: Tips and Tricks for a Smooth Ride
Ah, the dreaded postpartum issues – aches, pains, and those pesky pelvic floor problems. Fear not, for I’ve got your back with some handy tips:
- Horizontal Rest: Picture this – you, a cozy spot, and some horizontal relaxation. It’s not a luxury; it’s a necessity. Give your pelvic floor and core muscles the break they deserve. 5 minute bursts can really help you feel rejuvenated and refreashed.
- Lifting Light: Initially it is recommended you lift nothing heavier than your baby for 6 weeks. This allows the rejuvenation of the pelvic floor/core muscles. Over the next 6 weeks, gradually increasing your weights / resistance and body strength is key.
- Pelvic Floor and Core Love: Treat your pelvic floor and core like VIPs. Incorporate exercises that target these areas to restore their superpowers.
- Strike a Pose: Good posture isn’t just for runway models. It’s your secret weapon against the strains of daily life and breastfeeding. Stand tall, my friend!
- Cesarean Care: For those who’ve braved the cesarean journey, give your wound some extra TLC. Think of it as nurturing a battle scar – it deserves all the attention.
- Fueling Your Recovery: The Fitnest Mama Program
Now, here’s the exciting part – the Fitnest Mama program. Think of it as your sidekick in this incredible adventure. Whether you’re juggling nappy changes or nap schedules, this program offers convenient, effective, and fun workouts you can do right at home. It’s not just about exercising; it’s about nurturing your superhero strength and thriving in the world of motherhood.
In a nutshell, postpartum recovery isn’t a one-size-fits-all journey. It’s a personalised adventure where you call the shots. So, embrace the timeline, heed the tips, and don’t forget to treat yourself like the incredible superhero you are. The postpartum recovery period is your chance to shine, to celebrate your body, and to step into motherhood with strength and confidence.
You’ve got this! It’s time to embark on your postpartum recovery adventure and conquer the world, one step (or squat) at a time.
** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.
Podcast Sponsor
This podcast is sponsored by Baby Jogger, who have kindly provided a discount code for 20% off any full priced product. Use Code ‘FIT20’.
Check it out at www.babyjoggerstrollers.com.au.
Episode Links
Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
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