I had my 2d diminutive one 4 weeks ago and am checking in to focus on about with you about what my exercises leer like lawful now! It is so essential to leisure and take it easy in the four months after giving birth in uncover to quit separated abs and pelvic floor dysfunction. Here is the link I promised in the video in uncover to take a look at your maintain abs for diastasis recti http://www.jessicavalantpilates.com/diastasis-recti-exercises. For added data about being pregnant and postpartum exercises consult with http://www.jessicavalantpilates.com.
hi guys it is so great to see you thanks for stopping by I am here with my new little one in a solely baby rap here so I gave birth three and a half weeks ago to a baby boy we are so excited and thankful and I thought I would come by while he's sleeping at the moment you might hear him we were up and this is just real I didn't even change or anything at all so we were up from 1:00 a.m. to 6:00 a.m. and then I handed him off because I had to get an hour sleep so I slept for an hour from 6:00 to 7:00 and then got up to nurse him and help my husband get my daughter ready for school and do the whole morning routine so I didn't even plan on filming but here we are I thought it was a great opportunity so I'm in my sweatshirt because it's cold outside but I wanted to talk to you a little bit about what I'm doing at 4 weeks postpartum for workout and here it is I'm doing nothing that's the key at 4 weeks postpartum you should be doing pretty much nothing so let's go over what happens after having a baby most doctors will tell you that you can start working out again at 6 weeks so they tell you basically don't do anything and then at 6 weeks you can do whatever you want it's not really so cut and dry as that from an anatomical standpoint from a physical therapy standpoint I want to talk to you a little bit about what you should and shouldn't be doing so immediately after birth there actually are some things you can be doing some things as long as you're cleared by your doctor you can be doing a few gentle things like some pelvic floor contractions so starting to work your pelvic floor again you might be able to go on very short walks you might be able to do some pelvic tilts and some gentle stretching so just a few real gentle things like that to start to get your pelvic floor back of course always check with your doctor first and always see how your body feels it depends on you know if you had a c-section or not and those kind of things but really gentle things so then at 6 or 7 weeks if your doctor tells you you're cleared for exercise as you can slowly start to get back into some of your activities from before but until 16 weeks postpartum you still should not be doing any kind of plyometrics so that means running or jumping you shouldn't be doing any planks or any crunches or any obliques so I know you're thinking what are you kidding me I waited this six weeks like my doctor told me and I know the doctors don't talk about this it's not their area of expertise but from the standpoint of separated abdominals so that's diastasis recti so from the point of you're separated abs from the point of pelvic floor weakness and dysfunction and all of those components with the fashio and the muscles and the ligaments and the tendons and everything still healing with the hormones that are involved with postpartum and coming back from that it is safest not to do any of the jumping running planks obliques or crunches until at least 16 weeks postpartum research shows this is going to help prevent incontinence long term in life and it's gonna help your abs come back together if there is a separation and it's gonna help prevent pelvic floor dysfunction because the pelvic floor just gets so weakened during pregnancy and childbirth all right so it's 16 weeks what happens it's great if you have a trainer a Pilates instructor physical therapist someone working with you who can check if you don't have a diastasis recti at 16 weeks then usually you can start getting back to those activities we just talked about if you do have separated abs that's two finger widths or greater if you do have that then you want to again avoid those activities until your abs start to come back so I'm gonna put a link down in the description below on diastasis recti and how you can actually test yourself you don't want to do that during pregnancy so if you're pregnant don't worry about that yet this is afterwards if you want to test yourself and see where your abs are there is a way to do it so I'll put that link below but I really really really really just want to encourage you if you are in that stage or if you're going to be in that postpartum stage don't rush it I did with my first pregnancy because as you were probably realizing there's so much information out there that's just not cohesive or there's just no information out there about what you should do so I even being a physical therapist and Pilates instructor for 14 years at that time I even said oh I'm gonna follow my doctor's instructions no big deal and then between 6 & 8 weeks afterwards I started right back into all my Pilates crunches I started sprinting up and down the street because I only had 10 minutes to work out and now luckily that's sarcasm right there I am left with bladder prolapse so I did get a prolapse with my first birth it was a very long labor very long pushing so I had a prolapse and I ended up making it worse because of the activities I got back - too fast in the long run there is no difference between getting back into your jump squats at 8 weeks postpartum and 16 weeks postpartum I know we've waited a long time to work out I totally get it I can't wait to get back to some of my normal routine but now it's just not the time you can wait a little bit longer and there's so many things you can do once your doctor clears you you can do quite a few things like Pilates and yoga and some weight lifting there's a lot of things you can get back into while avoiding those things that I mentioned just think of your long-term health for your body I promise you it's worth it if you are nursing or breastfeeding you're gonna continue to have that relaxin hormone in your body so that can make a difference - so keep that in mind I think that's wonderful breastfeed as long as you can but just keep in mind it's gonna affect a little bit your body and how it relates to exercise so limit your exercise because the breastfeeding is so important so I just want you to take care of yourself and give yourself a little bit of a break ignore social media and all of these I know there's some amazing women out there who are talking about getting back into marathons at eight weeks postpartum and their post baby body and I just don't want you to worry about it because this your little one is what matters that's your full-time job for a while and healing from a long pregnancy and childbirth or what matter you will get your body back I promise it will come back and you will be stronger than ever if you want to be but just give yourself the time to heal and to get back into your workouts when you're sleep-deprived like I am it's not really the best time to be doing crazy workouts anyway so just do what feels good listen to your doctor but listen to your body and common sense also so that's where I am right now like I said I'm four weeks postpartum I'm just doing the gentle things we're walking every day coz I love to walk and it feels good and it helps put this one down to sleep we're walking everyday I'm stretching and using my foam roller cuz it feels good and then I'm just giving myself a break because I'll get back to it eventually when life is a little less hectic and when I'm healed it'll come so that's what I want you to remember if you did recently give birth congratulations you are a warrior you're awesome you don't have to prove anything else because you have that baby there with you so if you have any questions feel free to leave them below like I said I'll put a link to the diastasis recti test down below in the description so you can check that out and if you are pregnant I will also you'll see here at the end and the end notes I'll put a link to my full pregnancy workout series so that you know exactly what to do while you're pregnant because there's some great great great workouts you can do and stay safe while you're pregnant as well all right and I will see you guys soon all right bye
Author: Jessica Valant Pilates Author Link: http://www.youtube.com/channel/UCjP1qqdUt2rRUM3r_4-4MMg Youtube Link: https://www.youtube.com/watch?v=wnzxfBkIeUU Category: Channel Name: Jessica Valant Pilates Channel ID: 27 Tags: jessica valant pilates,pilates class,exercise after pregnancy,pregnancy exercise,postpartum exercise,postpartum workout,diastasis recti,separated abs,workout with baby,workout after baby,exercise after baby,pelvic floor,prenatal pilates,pilates workout,