Returning to physical activity after childbirth is a significant step for new mothers regarding their physical health and emotional well-being. In Edmonton, post-natal physiotherapy offers specialized support to help women navigate this transition effectively. Post-natal physiotherapy in Edmonton focuses on strengthening the pelvic floor, improving core stability, and addressing any postpartum discomfort or complications that may impact a mother’s ability to engage in exercise. This tailored approach ensures that postpartum recovery is about healing and regaining strength and confidence in one’s body to resume or even begin new physical activities safely.
Strengthening Pelvic Floor Muscles
Pregnancy and childbirth can significantly weaken pelvic floor muscles, leading to issues like incontinence and pelvic pain. Post-natal physiotherapy in Edmonton includes specific exercises designed to strengthen these muscles, such as Kegel exercises. These exercises entail contracting and relaxing the pelvic muscles, which can be done discreetly throughout the day.
How to Perform Kegel Exercises:
Physiotherapists help identify the pelvic floor muscles through biofeedback, or this can be done by attempting to stop the flow of urine midstream. Once the correct muscles are identified, contract them for 5-10 seconds. Relax the muscles for the same amount of time. Aim for 10-15 repetitions three times a day. Kegels can be done while sitting, standing, or lying down, making them easy to integrate into daily routines.
Improving Core Stability
A strong core is essential for overall body stability and function, especially after the physical demands of pregnancy. Physiotherapists guide new mothers through gentle core strengthening exercises. Examples include pelvic tilts, bridges, and modified planks, which help restore core strength and stability without straining the body.
How to Perform Pelvic Tilts:
Lie on the back with bent knees and feet flat on the floor. With the back flat against the floor, rotate the pelvis upward and tighten the abdominal muscles. Maintain for 5-10 seconds. Perform 10-15 repetitions twice a day.
How to Perform Modified Planks:
Begin on hands and knees, ensuring the back is straight and core-engaged. Lower the forearms to the floor, keeping the body in a straight line from shoulders to knees. Hold for 10-20 seconds. Perform 5-10 repetitions twice a day.
Addressing Back and Pelvic Pain
Many postpartum women experience back and pelvic pain due to the physical changes and stresses of pregnancy and childbirth. Manual therapy, like massage and joint mobilization, can alleviate pain. Additionally, tailored stretching and strengthening exercises help improve posture and relieve discomfort.
How to Perform Cat-Cow Stretch:
Begin with hands and knees, wrists under shoulders, and knees beneath hips. Arch the back (Cat pose) and dip it towards the floor while lifting the head and tailbone (Cow pose). Move slowly between these positions, holding each for 5-10 seconds. Perform 10-15 repetitions twice a day.
How to Perform Child’s Pose:
Begin with hands and knees, then sit back on the heels while reaching the arms forward. Lower the forehead to the ground and stretch the arms out in front. Hold for 20-30 seconds. Perform 2-3 times, twice a day.
Gradual Return to Physical Activity
Returning to regular physical activity postpartum should be gradual and carefully monitored to prevent injury. Post-natal physiotherapy in Edmonton includes creating a customized exercise plan that increases intensity based on the individual’s recovery. This plan often starts with low-impact exercises and gradually includes more demanding activities as strength and endurance improve.
How to Perform Low-Impact Cardio:
Begin with walking or gentle cycling on a stationary bike. Start with 10-15 minutes of activity, focusing on maintaining a steady, comfortable pace. Gradually increase the duration by 5 minutes each week, as tolerated, until reaching 30-45 minutes of activity. Perform this exercise 3-4 times a week.
Addressing Diastasis Recti
Diastasis recti, known as the separation of the abdominal muscles, is common postpartum and can affect core strength and stability. Physiotherapists use specific exercises to target and close the gap between the abdominal muscles. These exercises focus on controlled, gentle movements that encourage the muscles to work together and regain strength.
How to Perform the Abdominal Draw-In:
Lie on the back with bent knees and feet flat on the ground. Place one hand on the lower abdomen. Inhale deeply, then exhale while gently drawing the belly button towards the spine without lifting the pelvis. Hold for 5-10 seconds. Perform 10-15 repetitions twice a day.
How to Perform Heel Slides:
Lie on the back with bent knees and feet flat on the floor. Engage the core and slowly slide one heel away from the body, keeping the back flat on the floor. Slide the heel back to the starting position. Perform 10-15 repetitions on each side twice a day.
Enhancing Mental Well-being
Incorporating relaxation techniques and breathing exercises into postnatal physiotherapy helps reduce stress and anxiety, contributing to overall health and recovery.
How to Perform Diaphragmatic Breathing:
Sit conveniently with one hand on the chest and the other on the abdomen. Deeply inhale through the nose, allowing the abdomen to rise while keeping the chest still. Exhale slowly through the mouth, feeling the abdomen fall. Practice for 5-10 minutes twice a day.
How to Perform Progressive Muscle Relaxation:
Sit down in a quiet, comfortable spot. Starting with the toes, tense each muscle group for 5 seconds, then relax for 15-20 seconds. Move up the body, including legs, abdomen, arms, and face. Practice for 10-15 minutes once a day.
These techniques will calm the nervous system, reduce stress, and promote relaxation, benefiting overall mental well-being.
Enhancing Postpartum Recovery Through Physiotherapy
In conclusion, post-natal physiotherapy in Edmonton is an invaluable resource for new mothers looking to safely and effectively return to physical activity after childbirth. Vertex Physiotherapy provides post-natal physiotherapy services that support women in their postpartum recovery. Our physiotherapists will guide you through a personalized postpartum physiotherapy program that caters to your specific needs and goals. Contact Vertex Physiotherapy today to begin your journey back to physical activity with the best possible support and care.