Post Partum Exercise

Mamas on Bedrest: How Do I Regain My Strength After Bedrest?

October 9th, 2013

Former Mama on Bedrest Zoya sent me this question:

“I was on strict bed rest for 5 and a half months of my pregnancy, though i successfully gave birth to my DD, who is a healthy and naughty one year old now, i do not seem to have gained back even half my muscle strength. I have been a regular gym and outdoors person all my life but since late walking up a flight of stairs seems to be a task.┬áThis frustrates me into trying more and more of cardio and pushing myself to do more but i just feel set back further into pain and weakness. Ive been to doctors who who suggest recovery takes time.. but now i feel old and sad all the time..n im barely 26 !”

It’s not uncommon for mamas to have a hard time regaining their pre-pregnancy level of fitness after prolonged bed rest. But its important not to overlook a potential physiologic reason for the problem. In this week’s Video Wednesday Vlog, I answer Zoya’s question and make a few suggestions that all Mamas on Bedrest and former Mamas on Bedrest should take to heart.

Mamas on Bedrest: Ease Back into Exercise Post Bedrest

May 16th, 2012

Bedrest Coach Darline Turner-Lee shares some tips and simple exercises to help Mamas who have been on bed rest ease into exercise following bed rest, labor and delivery. First and foremost, she recommends not starting this program until mamas are at least 6 weeks post partum to give themselves time to heal and/or recuperate after bed rest, labor and delivery. Then, using a straight back chair and a wall, Darline shares a few simple exercises to begin engaging the body’s large muscle groups. Darline emphasizes standing and sitting up straight, shoulders back and chest up and out to improve posture. She also emphasizes a slight pelvic tilt that will aid in pelvic floor and core strengthening without being too taxing on the abdominal muscles. As always, Darline recommends going slowly and not taxing your body beyond what is comfortable.

*NOTE: Be sure to check with your OB or midwife before starting any exercise program post partum!