Self Assessment - the why, what and how
Self-assessment is an important element of the BodyLove Pilates postnatal method.
Learning how to self-assess will keep track of your healing progress and act as a guide to ensure you are working out at the correct level for your recovery.
In the Postnatal After-birth Training program you will be asked to self-assess your abdominals to ensure you are ready for the next series of exercises.
WHAT ARE YOU ASSESSING?
- Your separation or Diastasis Recti – depth, width and length. Any greater than 2 fingers is considered dysfunction and rehab must continue.
- Your pelvic floor integrity/dysfunction - weak or dysfunctional pelvic floor muscles (PFM) symptoms include Light bladder leakage (LBL), stress urinary incontinence, faecal incontinence, and pelvic organ prolapsedSelf Assessment - the why, what and how
Your postnatal condition and exercise guidelines
WHAT POSTNATAL WOMAN ARE YOU?
You have just achieved one of mankind’s most incredible acts – childbirth – and no doubt you feel like it. Every women’s labor is different and therefore the effects on each individuals body will greatly vary, but the emphasis on being kind to yourself and letting your body heal is the same.
Please don’t rush your recovery!
Take time to enjoy your baby and marvel at the little creature you have just brought into this world!
YOUR POSTNATAL CONDITION AND THE APPROPRIATE WORKOUT GUIDELINES.
Outlined below are suggested activities - depending on your condition - for weeks 1-6 before your doctor clears you for exercise;
Exercise and Breastfeeding
Many of you may be concerned about how exercise affects your breast milk but studies show that moderate to even heavy forms of exercise and training does not affect supply or taste.
Does exercise make the milk taste sour?
- No - this is not true.
- When we exercise intensely our muscles produce lactic acid. Lactic acid does goes into breast milk, however it is harmless, tasteless and even when you are training really hard - it does not stay present for very long after exercise.
- Moderate forms of exercise - like pilates- does not produce lactic acid.
Does exercise decrease the supply?Read more...
Postnatal - Beyond Pilates
Pilates is a safe low impact form of exercise that can be practiced from the day after you have given birth. As you begin your recovery it’s natural to want to include other forms of exercise that compliment your pilates practice.
No matter what it is you decide to return to, or even if you are trying out something new - but beyond Pilates it’s important to take the same safe principles into whatever workout regime you are doing.
What can I do in the first three months?
- Your body is still recovering from the trauma of childbirth and likely the exhaustion of new motherhood.