In the whirlwind of postpartum life, where sleepless nights and endless nappy changes become the new norm, the pressure to quickly bounce back to pre-baby fitness levels can be overwhelming. In a culture fixated on the "snap back" phenomenon, the desire to regain one's pre-pregnancy figure is entirely natural. However, what often gets overlooked in this rush is the crucial pelvic floor recovery process, a vital component of postpartum wellness.
The pelvic floor, a group of muscles, ligaments, and tissues that support the uterus, bladder, and bowel, undergoes significant stress and strain during pregnancy and childbirth. The need to give these muscles adequate time and attention to heal and regain strength is paramount. Neglecting this essential recovery can lead to long-term complications, affecting a woman's quality of life.
One of the pitfalls of the current fitness culture is the pressure to engage in demanding, boot camp-like workouts shortly after giving birth. High-impact exercises can place excess stress on the still-recovering connective tissues and pelvic floor muscles, potentially causing more harm than good. It's crucial for women to recognise the importance of a gradual and mindful approach to postpartum fitness.
The Healing Power of Hypopressives
Hypopressives, a unique and gentle exercise technique, offers a promising solution for postnatal pelvic floor recovery. It combines specific breathing patterns and posture techniques to reduce intra-abdominal pressure while toning core muscles, including the pelvic floor and transversus abdominis, from the inside out. The benefits of this method extend beyond the pelvic floor, encompassing improved posture, reduced waist size, and enhanced support for internal organs.
Hypopressives address not only physical concerns such as Diastasis Recti, incontinence, and prolapse but also bolster strength, functionality, and overall wellness. It is typically recommended to start Hypopressives practice 6 weeks postpartum, after a vaginal delivery and C-section recommendation is 12 weeks.
To get the most out of your time and effort in the Hypopressives classes, it is important that you learn the Apnea breathing technique. It also ensures that you are carrying out your practice in a safe manner. Once you've learned the technique you should aim to do at least three 15 to 20-minute workouts per week to really make an impactful change.
Consistency is key in this journey.
This article was written by Simone Muller of re-centre - an online video subscription platform focusing on using Hypopressives to support postnatal pelvic floor rehabilitation.