How Much Formula Milk Does A 9 Month Old Need 7 Precautions For Post Natal Exercise

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7 Precautions For Post Natal Exercise

Congratulations on being a mother!

The months of pregnancy followed by childbirth have taken their toll on your body and it will take time to recover from all the events of the past 9 months. There’s no rush to push your body to its limits right away; however, it is time to gradually regain your strength and fitness.

1. During pregnancy your body adapts to accommodate your growing baby. You have a piece of soft tissue called the linea alba that attaches to the symphysis pubis (center of the pubic bone) and the xiphoid process (the piece of bone at the bottom of the sternum between the top of the rib cage ). Its purpose is the connection of other muscles around the abdominals. As you grow during pregnancy, this tissue can separate and your abdominal muscles move away from each other. This is a perfectly natural thing to happen. However, before you plan to exercise after giving birth, you should wait until this tissue has almost returned to its original shape. It is therefore important that you get the go-ahead from your GP before starting an exercise programme. If you delivered your baby by C-section, it will take a little longer to heal. Also the remaining scar tissue in the muscles makes them slightly inactive and it will take time for them to function properly again. It is important that you speak to your GP/Obstetrician who will be able to advise you when you have recovered enough from surgery to start an exercise programme.

2. Keep in mind that for a few weeks after giving birth, hormones are still running around your body. There are still residual amounts of relaxin in the body. This hormone is released during pregnancy to allow the soft tissues to become more elastic to allow more room for the baby. For this reason, for a while after birth you need to be careful when stretching to avoid injury by stretching too much.

3. Are you breastfeeding? If so, it is advisable to plan the workouts around the feeding times. Some research suggests that if a mother breastfeeds directly after very rigorous exercise, her milk may contain high levels of lactic acid which can temporarily affect its taste. However, this only applies to really intense exercise.

4. When you’re ready to get back into shape, be careful what exercises you choose to start with. The pelvic floor has been under a lot of stress during childbirth which can cause stress incontinence, but the good news is that you can start pelvic floor exercises almost immediately after giving birth.

5. The core muscles have also suffered a lot of strain during pregnancy and childbirth. These muscles need to be activated to fire properly and help improve posture. This will also help with any back pain. Try this simple reverse breathing exercise to get them working again:

– Place yourself on the ground with your hands and knees.

– While breathing deeply, push your belly towards the floor and hold for a couple of seconds.

– As you breathe slowly, pull your belly towards your spine as much as you can. Exhale as far as possible and hold again for a couple of seconds.

– Repeat the exercise.

– Make sure to take long, deep breaths; you may even feel your pelvic floor lift as you exhale.

As you get better, you can make this exercise more difficult by extending the opposite arm and/or leg. This puts more stress on the core to stabilize.

6. Move forward at a constant pace. After your 6-week checkup, don’t try to run a marathon the next day (unless you’re Paula Radcliffe!). Start working around 5 out of 10 (10 being maximum effort) and after a couple of weeks increase to 6 out of 10 and treat yourself with high impact exercises. When lochia (postnatal bleeding) has stopped, you can try swimming, although it is best to wait at least 6 weeks to avoid infection.

7. Finally, eat good quality fresh organic food and drink plenty of water, which will be good for you and the baby if you are breastfeeding.

So here’s to your health and wellness. Good luck!

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