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Let's find out the Postpartum Pilates
Postpartum Pilates
1. When should I start exercising after childbirth?
During natural delivery, the pubic bone opens and the incision of the vagina is performed. It takes 90 days for the pubic bone to open and close before it completely closes. So it's safest to start exercising after 100 days.
Pregnancy releases hormone 'leaxin', which loosens joints and ligaments. It may gradually decrease after giving birth, but it may still be loose and unstable.
If you exercise in disregard of your physical condition, there may be a risk of injury. It is important to move within a safe range through expert advice.
+Most important postpartum period
After 100 days of childbirth, one year before birth is the most important. The body returning at that time is 90%.
2. Where is the place that changes the most after giving birth?
1. Rectus abdominis
During pregnancy, there is a gap between the abdominal muscles as shown in the picture.
During pregnancy, the uterus grows bigger and the abdomen comes out, causing the rectus to separate vertically around the belly button, and generally return to its place six weeks after giving birth.
If you give birth after the first pregnancy, there is a high chance that the Rectus abdominis will be completely closed. The second time, of course, comes back, but there can be a clear difference.
However, the phenomenon that does not return over time is called 'diastasis recti abdominis'. This phenomenon can appear to be pregnant even after giving birth or can be a problem due to various weakened functions.
-Self diastasis recti abdominis test
- (supine) Put your hand right above the belly button and touch it slightly from top to bottom to promote.
-A person who doesn't have a child-> One finger goes in.
-The person who gave birth to a child-- has more than two fingers and lacks elasticity (weight gain of 10kg or more).
+ Twin births are an exception because the size of the abdomen is different.
+Too much abdominal fat: test not possible
Ask how much weight you gained during pregnancy: If you are over 20kg, you must go on a diet plus exercise.
* Exception: a person who does not have a child has at least one finger open to the rectum.
1. Cases of rapid weight gain and loss in adolescence;
(There are cases where fat gets stuck between the muscles, resulting in changes in the position of the muscles, resulting in open abdominal muscles.)
2. Genetic Cases
-> Try to narrow the abdominal muscle through exercise.
2.postpartum exercise
Because of the risk of premature birth during pregnancy, the Pelvic floor should not be contracted, which causes the Pelvic floor to lose its function during pregnancy and cannot remember.
So you have to do Posterior tilt exercise after childbirth.
+ Diseases vulnerable to postpartum mothers
-stress intolerance
Regardless of your intention, you can sneeze, cough, laugh loudly, or leak urine due to exercise. Repeated pregnancies and births can cause pelvic muscles to weaken and lower or lower urethra itself, accounting for 70-80% of the total urinary incontinence.
3. Why do we need exercise before and after childbirth?
Usually, when you are pregnant, you usually gain 10-15kg. But mothers usually lose 2-3 kilograms after giving birth. (Baby weight) All the other weight you've gained is your mother's fat, so it's easier to get back to your old body after childbirth if you work out before childbirth.
4. Effective postpartum exercise
+ Effective postpartum exercise / Urinary incontinence exercise is pelvic floor muscle strengthening exercise.
1. Wall bridge (an exercise that can be done before 100 days after childbirth)
*10-15 minutes of exercise before 100 days is fine, but it is not recommended to do a hard one-hour workout program.
2. Bridge
- Strengthen Gluteus, Hamstrings, Abdominis, and divide the spine. It's better to have Posterior perform the action than normal Bridge.
3. Foam roller bridge / Bridge one leg lift
- Stimulate the back of the thigh (Hamstrings) more and strengthen the hip muscles (Gluteus).
4. Adductor squeeze bridge
–Stimulates and strengthens the inner thighs while tightening both knees.
5. Leg cross bridge
-Helps correct alignment of pelvis. Move your legs to a fully twisted position to more strengthen and contract of Pelvic floor, Hamstring, and Gluteus.
6. Bend bridge
- Strengthen the hamstring of the thighs more than the Gluteus. Do not push the roller back and forward, press the roller to check for the pelvic movement.
BlackGreenCo helps you build a healthy body through these three methods:
The fascia relaxation, steady stretching, and muscle strengthening through proper exercise
If you are interested or have any questions about this class,
Please contact blackgreenco@gmail.com
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