OH! Magazine - Australian Version December 2013 (Australian Version) | Page 22

LISA
WESTLAKE

TOP TIPS TO REGAIN YOUR
PRE-BABY BODY
Physiotherapist Lisa Westlake provides her top
tips for reclaiming your pre-baby body.
ew mums are often anxious to
get their body back in shape,
but doing too much too soon can
result
in
aches,
pains
and
incontinence.
By listening to your body, taking
time to strengthen your foundations,
and progressing gradually, you will be
able to regain your figure and fitness
– safely.
The early weeks of motherhood is a
time to recover from pregnancy and
delivery, settle into life with your new
baby, and enjoy your precious bundle.

N

How much and what exercise is right
for you will depend on your pregnancy,
birth and post-natal situation, but as a
rule of thumb working on regaining pelvic
floor, core strength and core control, as
well as walking within comfort, is an ideal
target for the first six or so weeks following
your delivery. If you have had a caesarean
section or have any new/unresolved aches
or pains, it may take a little longer.
Your next progression will be to
participate in low impact and low load
strength exercises, which focus on the
pelvic floor, core and posture.

FIVE TIPS FOR HEALTHY NEW MUMS
1. After your delivery, rest up and focus on
core and pelvic floor. If you have any
concerns seek advice from a women’s
health physiotherapist. Click here to
read Lisa’s previously published article
on pelvic floor health.
2. Prioritise your posture. The life of a new
mum involves plenty of leaning over
your baby, which can predispose you to
upper back and neck pain. Frequently
practice sitting or standing upright,
lengthen your spine and settle your

22

ISSUE 5 ( OH! MAGAZINE )

shoulders back and down. Each time
you feed, make time to ensure your
posture is aligned and well supported.
3. When your recovery and energy
levels allow, get out and about with
your baby in a stroller. Fresh air
and gentle activity is good for your
body and your soul – and your baby
will probably love it too!
4. Whenever you can, exercise for ten
minutes here and there, around your
baby’s sleeping patterns. It’s a really

great way to get back into action, and
you can never underestimate how
valuable and realistic, just 10 minutes
here and there is for a new mum.
5. When you do head back to gym be sure
to speak to the trainers about a sensible
post-natal plan for returning to regular
exercise, and try not be in a hurry to get
back into high impact, heavy load
movements, or abdominal curls – just
until you are sure your body is 100 per
cent recovered and ready.

www.physicalbest.com

( Women’s Health )