Sport for young mothers
Is it possible to play sports after giving birth? Yes and even that it is essential! This is something to think about. And this for many reasons.
On the one hand, sport helps to recover faster after childbirth, while facilitating rehabilitation of the perineum. Exercising after childbirth can reduce the risk of prolapse (organ descent), back pain, pelvic pain and urinary incontinence by up to 50%. Also, playing sports helps anyway to maintain a healthy and balanced lifestyle, but that I am not teaching you.
- Rehabilitation of the perineum after childbirth.
It is essential to re-educate your perineum before resuming any sport. Re-educating the perineum helps prevent organ descent, urinary incontinence, back and pelvic pain. In fact, the muscles of the pelvic floor, including the perineum, must regain their tone after being stretched during pregnancy. It is therefore essential, even essential, to properly and seriously re-educate this part of the body.
- Muscle building.
After the rehabilitation of the perineum, come muscle strengthening exercises specific to the abdominals.
In principle, muscle strengthening takes place between 1 and 6 weeks after childbirth depending on the presence of diastasis. What is the diastasis you are going to ask me … It is quite simply a gap of 1 to 2 fingers between the rectus abdominis (at the level of the abdominals), the gap is created following childbirth.
At this point we can already say that the major parts of the body that require special attention for muscle building are:
– the perineum
– The belly
- the back
So muscle building, OK… The places of the body to prioritize, OK… But what type of sport?
For starters, it is best to promote sports without having an impact after pregnancy. In addition, you must adapt your return to sport depending on the mode of delivery you have experienced.
For example, the sports that could be recommended would be:
– walking, Nordic walking, Afghan walking
– the bike, the seated bike
Thanks to these activities, you can calmly return to sport 2 to 6 weeks after giving birth. They will allow you to build muscle and regain a pre-pregnancy silhouette, a flat stomach and a toned back to carry and / or breastfeed Baby.
Then you can consider sports with an impact on your pregnancy. Only and only if your doctor gives you the green light. Without his consent you do nothing!
We talk about sport to rehabilitate, to have a silhouette as before childbirth. But sport is more than that. Sport is not just about the physique. Sport also helps us find energy and cope with sleep. This will help you avoid the baby blues, dispel the stress and anxiety that comes with caring for your baby and the changes that are taking place in your new life.
Do not hesitate to ask your doctor for advice. If he gives you the green light, why not join sports groups for young mothers. It’s a way to meet new people and meet new mothers!