Dram Recovery
Women's Health Physiotherapy Advice
Purpose
To know what is 'normal' to you, and being aware of any changes you notice that can be discussed with me at your 4 -week review- To close the muscle separation & increase your core strength
Remember
This is the "fourth trimester!"- Pregnancy and childbirth takes an enormous toll on your body.- Consider the postnatal period are habilitation process from the inside out.You need to lay good foundations to achieve your longterm goals
Which exercises are safe after birth?
Regardless of how fit you are or how much exercise you did before pregnancy, you will still need to actively do something to help your abdominal muscles recover properly.- Pelvic floor exercises are safe to start the day you give birth - refer to
Further info
Read the following handouts in your link:
Back & Pelvic Care After Birth;
Pelvic Floor Exercises; Healthy Bladder & Bowel Habits;
Improving Your Recovery After Birth;
What is abdominal muscle separation
Abdominal Muscle Separation is the separation
It is a NORMAL mechanism that must occur to accommodate the growing baby. Studies have shown 100% of women will have a mild (2-3 finger breadth) Abdominal Muscle Separation by 35 weeks pregnant.
You may see a belly bulge or doming of your tummywhen you move from lying to sitting. The stretchedlinea alba causes the bulging appearance. It is NOTthe cause of increased abdominal weight or stretchmarks
What Exercises Can You Do to Improve Your Abdominal Muscle Separation
Pelvic Floor Exercises - safe to start the day you give birth. Refer to the Pelvic Floor Exercise handout for a detailed description.
Low level deep abdominal exercises - start 2 - 4 weeks post vaginal or cesarean birth. Examples of exercises include bridges, side lying leg lifts, pelvic tilts, ¼ depth squats. Make an appointment for exercises appropriate for you.
What exercises can you do to improve your abdominal muscule separation?
Pelvic Floor Exercises - safe to start the day you give birth. Refer to the Pelvic Floor Exercises handout for a detailed description.
Low level deep abdominal exercises - start 2 - 4 weeks post vaginal or caesarean birth. Examples of exercises include bridges, side lying leg lifts, pelvic tilts, ¼ depth squats. Make an appointment for exercises appropriate for you.
Practice good posture:
During Pregnancy & Forth first 3 Month do
Wear an abdominal support garment during pregnancy and for the first 6 weeks post birth, e.g pregnancy belly band or Tubigrip from your physiotherapist.
Deep abdominal and pelvic floor muscle exercises, and gradually increase the load postbirth.
Use the safe and correct lifting technique.
To get in and out of bed, roll onto your side rather than use a sit up motion:
When can you return to exercise?
Refer to Return to exercise post child birth - the safest way to return to movement and exercise is to consult your women’s health physiotherapist for a 4 week post childbirth review.
Return to Exercise Post Birth - 6 weeks onwards with a tailored exercise program.
Avoid
Heavy lifting - if the movement or activity causes you to hold your breath, it is TOO hard! Post birth, you shouldn’t lift anything heavier than your baby. Constipation and straining on the toilet - refer to Healthy Bladder and Bowel handout High load abdominal work - sit ups, crunches, planks, standing weight lifting and jumping movements. If the exercise causes you to hold your breath, it is TOO hard! Activities and movements that cause lower back and pelvic pain - a bulging of your abdominal area or incontinence is not correctly using the core!
Well done!
Knowing your own body, and giving it the time to heal is a big step towards empowerment and taking control of your recovery.
Contact us
Performance Plus Womens Physiotherapy, 40 Lemana Crescent, Mount Waverley
03 9815 2555 (Main rooms)
How long does it take to recover?
It is normal to have a gap as the two sides of the abdominal muscles have always been held together by the linea alba. It is considered normal have a gap of less than 2 fingerbreadths, have no bulge, be able to complete all your activities with no pain or discomfort - this is considered ‘recovery’.
Recovery can take up to 12 months. Studies have shown 54% of women have a mild separation at 6 weeks after birth and 31% at 12 months post birth.
Disclaimer
Women are encouraged to discuss their health needs with a health practitioner. If you have concerns about your health, you should seek advice from your health care provider or if you require urgent care you should go to the nearest hospital Emergency Department.
Remember your 4 week review with your physiotherapist to asess & monitor your:
Pelvic floor recovery
C – section incision
Exercises to close the abdominal separation
Returning to exercise after birth
