Postnatal Exercises

The physiological changes that accompany pregnancy remain until 6 – 8 weeks after birth. Breastfeeding will prolong high hormone levels. Therefore, many of the exercise recommendations are similar to pre-natal guidelines.

The following guidelines may be used to reduce risk of injury when exercising, but are in no way meant to replace your own physician’s (or other health professional) advice.

1. Physician approval is required for participation. Resumption of exercise following childbirth should be the joint decision of you and your physician. 
2. The following exercise guidelines are appropriate following pregnancy:

FREQUENCY: 2 – 5 times per week; regular activity is preferred to sporadic.

INTENSITY: 3 – 4 on the revised Perceived Exertion Scale or a training heart range of 120 – 140 BPM; measure intensity at times of peak activity.

DURATION: 20 – 30 minutes

1. Immediately discontinue exercise at the first signs of chronic fatigue shortness of breath, dizziness, bleeding, pain or discomfort.
2. Care should be taken to stay sufficiently hydrated, and avoid exercising in an especially hot and humid environment.
3. Exercise on a resilient floor surface in an especially hot and humid environment.
4. Increase your activity level gradually to allow your muscles time to adapt to the increase workload. Use comfort as your guide.
5. Jerky, bouncy type motions as well as quick directional changes should be avoided.
6. Low-impact and non-weight-bearing activities are ideally suited for the transition time following delivery.
7. In the first weeks of following birth, deep flexion or extension of the joint should be avoided due to connective tissue elasticity. Stretching for flexibility at this time is not encouraged due to the increased looseness of the joints. Gentle stretching and relaxation exercises may help to relieve muscle soreness and imbalance.
8. Performing Kegel exercises, in which the pelvic floor muscles are contracted, will help to speed recovery after birth by restoring muscle tone. Kegels may also help with incontinence.
9. Include abdominal/low back, upper leg (quadriceps/hamstrings) and arm/shoulder strengthening exercises to help prevent low back pain and fatigue from lifting and carrying your baby.
10. Include an adequate cool-down. Raise the body to a standing position very slowly to avoid fainting or dizziness resulting from orthostatic hypotension.
11. The use of the hand-held weights and weight training equipment is controversial. Check with your physician before beginning any high-resistance exercise program.
12. Please notify your trainer and your physician if you experience any pain or abnormal symptoms before, during or after your workout.