Postpartum | Exercises to Avoid

After giving birth, you may be eager to get back to the gym and to get back into a training routine. It is however important to remember that your body is still healing.

Pregnancy is hard on a woman’s body.

Even if you feel healed, doing too much too soon can cause problems later on such as prolapse, stress incontinence, lower back pain, hip pain, neck pain and knee pain.

In the immediate postpartum stage, up until at least 16 weeks postpartum, it is wise to avoid any exercises that place undue pressure or impact on the pelvic floor and abdominals. These include exercises like:

  • Crunches
  • Front Planks
  • Leg Raises
  • V-Ups
  • Push Ups
  • Pilates 100s

All of these exercises place a lot of pressure on your front abdominals (rectus abdominis), and can increase diastasis recti.

Other exercises include high impact activities such as running, jumping jacks, skipping, and HIIT can increase chances of prolapse if the pelvic floor is not properly healed.

Reconnecting the core through diaphragmatic breathing, pelvic floor and transverse abdominis activations, prevents back, hip and neck pain and other postpartum pain. Slow is fast after birth, take the time to heal properly and soon you will be able to enjoy an active lifestyle again.