A Month After Childbirth: Is Exercise Possible?

When is it reasonable to start physical recovery?

A woman’s body begins to gradually return to normal as soon as the labor is over. You can actively assist it – this is precisely the goal of the initial postpartum exercises. The key is for the assistance to be adequate and proportionate, which means exercising wisely. The timing of starting workouts depends on how the childbirth went, the new mom’s well-being, as well as her prior physical fitness level.

Physical exercises after childbirth after a week

They can be performed after uncomplicated natural childbirth – in all other cases you will have to wait a little and consult a doctor. Avoid highly active exercises for now, but a series of exercises a week after childbirth will undoubtedly be beneficial and accessible even to non-athletic moms.

1. “Even breathing” – control the processes of inhaling and exhaling, hold your breath for 10-15 seconds in each phase.
2. “Mermaid” – lying on your stomach with your arms extended along the body, lift your head and chest. Inhale on the lift, exhale on the lower.
3. “Foot rotation” – lying down, rotate both feet alternately around the ankle in both directions, then pull them towards the shin and relax. Repeat 10 times.
4. Kegel exercises – exercises to strengthen the perineum and pelvic floor.

While postpartum discharge – lochia – has not ceased, more active activities should be postponed. However, a month after childbirth, physical exercises can become much more varied.

Exercises a month after childbirth

To begin actively restoring shape after pregnancy and childbirth, simple gymnastic exercises, elements of pilates, breathing exercises and cardio workouts are suitable. Yoga combines all of their benefits – several of its asanas are perfectly suited for gently entering into an active lifestyle.

Don’t forget about daily morning exercises – you can include a few simple exercises for the major muscle groups. Before exercising, a warm-up is necessary – stretching, regulating breathing, a light warm-up of the muscles you plan to work on.

“It’s been a month since delivery, what exercises can I do?” – if you’re seriously asking this question, our specialists are ready to help: create a personalized workout plan and monitor your progress online.

Exercise Limitations: Who Should Avoid and What?

We’ve talked about the sensible organization of workouts: the main principle is not to harm yourself. No “forced” or “mandatory” workouts – sessions should bring joy and positivity. Ideally, you should exercise daily: this way, the benefits will be greater, and the results more visible.

Strictly avoid exercising after delivery:

• if stitches from an episiotomy or cesarean section haven’t fully healed – you need a “go-ahead” from the doctor;
• during acute illness or exacerbation of a chronic condition;
• if you have a high fever;
• if you experience severe pain of any origin;
• in case of a sudden deterioration in well-being – onset of nausea, vomiting, dizziness, bleeding.

These postnatal exercises will not be beneficial yet

A month after childbirth, a number of exercises are temporarily contraindicated as they can harm the weakened body or negatively affect lactation:

• overly active performance of any exercise;
• use of weights;
• ab exercises and crunches (especially in the case of diastasis);
• active strength exercises to strengthen the chest if the mother is breastfeeding;
• strain on the wrists – their strength is needed for carrying the child.

We wish mothers a speedy physical recovery and offer our active assistance in this.