After the birth, the young mother's body has to recover for some time before she can start the regression exercises. The baby also takes up a lot of time at first. Both mother and baby should enjoy the first few weeks of regression and get used to each other. Even the greatly changed daily routine demands a lot of strength, especially from the new mother. It is the beginning of a completely new, at first strenuous, but very beautiful period of life.
Support the body with regression gymnastics
It requires a lot of patience, time - and later physical activity - until the body has found its old form again. The pregnancy hormones have softened the body tissue and the cartilaginous connections of the pelvis from the beginning of pregnancy. Organs had to give way to the growing baby and take up a different place. During childbirth, the muscle fibres of the pelvic floor muscles were severely stressed and strained. Under certain circumstances, injuries were caused during delivery, e.g. by episiotomy or perineal tear. These must first heal at rest. Especially after a caesarean section.
Immediately after the birth, a new hormonal change takes place and the body begins to regress. Already in the first days the weight and size of the uterus are seriously decimated. The woman who has recently given birth perceives this as more or less severe afterpains. During the following weeks, there is a further reduction of the uterus, albeit much more slowly, until the postpartum period is over. This means that the female body continues to have to do hard work even after the pregnancy and birth are over.
When can you start the retraining exercises?
Recovery exercises should only be started after the postpartum period, which is a period of about 40 days after birth. The young mother should not overstrain herself. In the beginning it is sufficient to stand, walk and sit upright for a while. The skin and abdominal muscles have been overstretched and are now flaccid. The same applies to the pelvic floor.
If you have survived the postpartum period, the pelvic floor, skin and abdominal muscles must be strengthened in a targeted manner. You can now slowly start with the first exercises of the regression gymnastics. However, within the first three months you should note the following:
- Take breaks between the exercises to avoid overexertion
- No exercises that cause pain or are unpleasant
- No exercises for the abdominal muscles
- No training with weights
- No exercises with spread legs
- No exercises for stretching the pelvic floor muscles
Pelvic floor training as part of rehabilitation gymnastics
Once the first three months are over, a normal training programme can be started. All muscle groups that were weakened by the pregnancy must now be strengthened again. These include the abdominal and back muscles, legs and buttocks, shoulders and arms, and the pelvic and pelvic floor muscles. Pelvic floor exercises are not only recommended as part of the recovery gymnastics programme, but are also particularly important. Since pelvic floor exercises promote blood circulation throughout the entire pelvic floor area, they promote the healing of perineal sections or perineal tears. Recovery gymnastics can now also be combined with some sports, such as walking and swimming. Aids for pelvic floor training, such as pelvic floor trainers with electrical muscle stimulation, can also be used again to good effect and increase the effectiveness of the training. EMS training works with probes or electrodes and a stimulation current device.
Recreational gymnastics and exercises
We are happy to present you here with a few exercises that you can all do easily and comfortably at home to gently get your body back into shape. But please do not put yourself under pressure! Remember that it took your body nine months to prepare for the birth of your child and to go through all the necessary changes. Give it the same amount of time to recover and get back into shape.
You can find all the exercises for strengthening the pelvic floor muscles and other recovery exercises here.
Our tips before you start with the exercises for recovery gymnastics
- For our exercises you need little, just a comfortable base.
- Wear loose and comfortable clothing for training.
- Do the exercises only as often as you feel comfortable. But increase the number slowly and steadily.
- Breastfeed your baby before starting the exercises. This will reduce the pressure in your breasts and your baby will be calm and happy while you exercise. This way you avoid unnecessary stress.
- Warm up a little before you start exercising, e.g. by walking tightly on the spot for two to three minutes
Why regression gymnastics and pelvic floor training are so important
After pregnancy, the body can be made fit again by means of regression gymnastics and pelvic floor training. Pelvic floor exercises are also important to avoid the risks of late complications, such as:
- lowering of the uterus or bladder
- Unfulfilled love life
A strong pelvic floor or re-strengthened pelvic floor is absolutely necessary - also with regard to further pregnancies. It can then adjust much better to the consequences of renewed hormone changes and cope with them much better.
You can find everything about pregnancy here.
rehabilitation gymnastics in the rehabilitation course or at home
You will also find rehabilitation gymnastics in a rehabilitation course under the guidance of a midwife in your area. But also sports clubs or fitness studios offer rehabilitation courses. However, for many mothers who already have other children or have many other obligations to fulfil, it is much easier and more practical to carry out the exercises for postnatal gymnastics independently at home.
Pregnancy and postnatal exercises and pelvic floor training
Recovery gymnastics, pregnancy gymnastics and pelvic floor exercises before and after pregnancy simply belong together. The pelvic floor is one of the most important muscle groups in the human body. If you don't want to suffer from complaints due to organ subsidence or incontinence, even in later years, you should make sure that you maintain strong and powerful pelvic floor muscles. Women in particular run a much greater risk of developing complaints in old age as a result of pregnancy and childbirth.
If you have any further questions, please do not hesitate to contact us. You can reach us by telephone on +49 7152 - 353 911 - 0 or by e-mail at firstname.lastname@example.org.