If you’re anything like me, you’ll be itching to get back to the studio or perhaps you’re loving the break from training. Do what you want to do. Either way, we all have one thing in common. We all want to feel the best we can. This is where your postpartum recovery comes in.
Unfortunately, the lovely midwives that take care of you and your little one, don’t actually know a great deal on the subject. They’ll mention kegels, you’ll nod, and that will be it. Are you doing them correctly? When should you start? Is that all you should be doing?
You’ve had great practice at listening to your body during your pregnancy. Keep it up. It’s hard to know what to expect as people don’t often talk about their postpartum journey very openly. If anything is concerning you, mention it to a midwife, doctor or a friend that’s been through it. My top tip is to make note of your concerns as they pop up. My brain was so foggy at the start that whenever the midwife came over, I would just ramble on about how great Alfie was and forget to mention myself.
I was in hospital for three days after having Alfie. I enjoyed the cuddles and made the most of midwife support. The only thing I did in terms of recovery was rest and ensure I got up safely whilst my core was vulnerable. I rolled on to my side before sitting up or used the bed to prop myself up. I also exhaled on the movement to help engage and prevent unwanted pressure.
Once I was home, I introduced breathing exercises. These are great because you can do them whenever you remember. During a feed, shower or drive. I started with simply breathing in, relaxing everything (including the pelvic floor) and then exhaling, lifting the pelvic floor and zipping up though the core, drawing everything in. I then added in TVA holds and eventually TVA half holds.
My favourite cues for lifting your pelvic floor are, imagine your holding in a wee and a fart, and imagine your drinking through a straw with your vagina. I struggle to feel like I’ve dropped my pelvic floor so sometimes I do a little wiggle to fully reset. I also like the idea of the pelvic floor having an attic and a basement. You lift it to the attic and drop it to the basement (thanks for that one Bendy!)
After about a week, I created a list of postpartum exercises. A small list of exercises really helped me. I added to it over time or swapped some for others. I started with a core brace, toe taps and cat cows. I checked my abs throughout these exercises to ensure they weren’t coning. Slowly, I introduced more intense core exercise and exercises to help draw my ribs back in. There’s a whole challenge on my Instagram (@kellypoledance), Restore your Core, where I explain each exercise in detail and Bendy has a helpful Instagram page called @flexitherapy. My top tip with any exercise is to use your breath. Inhale to relax, exhale to engage and remain engaged throughout the movement, PELVIC FLOOR LIFTED.
Bendy and myself will be running a pregnancy and postpartum class every Thursday at 12pm, in person and online, where we will be sharing our favourite exercises.
We love rambling on about the pelvic floor and would love to share our knowledge with you in class!
Kelly
