2023-04-27 09:01:13
Childbirth is an essential moment in the life of a woman, however it is normal to want to quickly find her body and her activities as a woman. Returning to sport following pregnancy is never easy. How to return to sport smoothly and safely? What are the practical tips to put in place in order to get back to it without pressure?
Rehabilitation of the perineum: an essential step before resuming sport
After giving birth, it is essential to take care of your body and especially your perineum. This muscle supports the organs of the small pelvis. Abused during pregnancy and during childbirth, the perineum needs to be re-muscled. Perineal rehabilitation prevents urinary leakage and various problems, which is why you cannot miss it.
When to start perineal rehabilitation?
Rehabilitation starts 6 to 8 weeks following delivery. Everything in its time, gentleness and patience are required. Take advantage of this time to enjoy your newborn and your new life.
Rehabilitation sessions, explanations
Perineal rehabilitation is practiced with a midwife or a physiotherapist. During the sessions, the health professional advises and guides you in practicing contraction and relaxation exercises of the perineum. These strengthen the muscles effectively and sustainably. Between 8 to 10 sessions are still necessary for long-term results.
Tips for resuming sport following a smooth pregnancy
Once your perineal rehabilitation is complete, it’s time to resume a sporting activity. First, choose an activity that you like and know regarding. But be careful, respect the limits of your body.
An adapted activity above all
To resume sport following pregnancy, it is recommended to favor gentle activities that are not very traumatic for the joints, muscles and organs. Walking, water aerobics, and yoga are great choices. On the blog Les Confidences de Lizzie, find many well-being tips to find true serenity and unfailing well-being.
muscle building
Muscle strengthening acts directly on the abdominal strap: you find a flatter stomach and more toned skin on the whole body. If you have any doubts regarding the exercises to do at home or in the gym, call on a qualified sports coach or follow a program.
Adopt a tailor-made rhythm according to your daily life
Resuming sport following pregnancy means finding a new balance between your physical activity and your new life as a young mother. Here are two practical tips to best manage this recovery.
Reasonable goals
To motivate yourself and stay on course, set realistic and achievable goals. There is no point in running, you have to start on time. Take the opportunity to learn to let go.
Take some time for yourself
With the arrival of a baby, it is difficult to find time for yourself and to practice a regular sports activity. To this end, try to plan your sessions beforehand, you will see more clearly, the organization is your ally as a young mother.
Resuming sport following pregnancy takes time and listening to your body. Patience is required. You don’t have to skip the steps: take advantage of each step in order to truly find yourself. After your rehabilitation, choose a gentle sports activity then increase the frequency little by little.
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