Post natal workout

Post natal workout from Niamh Kenny. Article published in the Evening Herald.

Advice offered is general and not deemed to be individual. It is necessary to check with a G.P. before commencing. Kenny Consultancy accept no responsibility. Generally, women can return to exercise 6-8 weeks after the birth of their baby. This is after a satisfactory examination and discussion with your G.P. or midwife. Caesarian mums should be encouraged to wait a little longer, about 10 – 12 weeks. A proper post natal programme is important to regain muscle tone, strength and posture and to alleviate any incontinence problems. A new mums energy levels will be severly depleted due to the demands of a new baby and therefore the programme should be carefully monitored. It is important to get the balance right we want to increase energy not deplete it and strengthen and tone the body not inflict damage. Any post natal programme should include low level exercises, with good postural and body alignment. Do not expect immediate results, especially breast feeding mums as they have a higher level of fat, which is necessary for the baby and should not attempt weight loss diets and programmes until finished feeding. Energy levels are low so remember to do what you are able when you are able.

Tips : 1. Keep the breathing regular, in through the nose and out through the mouth. 2. Be aware of body alignment , this is crucial as your joints are still weakened from the hormone relaxin which ceases production after labour, but stays around the system for about five months. This leaves you vunerable to injury.– is your back straight are you looking ahead, with a relaxed neck, are your knees in the correct position for the exercise you are performing. 3. Take regular sips of water throughout the programme as this keeps you hydrated. 4. Listen to your body and stop immediately if experiencing discomfort 5. Never strain 6. Perform each exercise 10-12 times and only do the sequence once. More advanced exercisers seek advise on what is a suitable level. 7. Check heart rate before and after the cooldown to ensure you heart rate has stabilised and come down to an acceptable level. Check with your Doctor to determine what is suitable. 8. Perform this program three times per week. 9. This program is to be performed sequentially. 10. Pay attention t bending and lifting techniques. 11. Tummy muscles will not support the back until they have been shortened and strengthened, so perform gently, carefully and correctly. 12. Long held stretches should be avoided at this stage.

The program The basics of fitness programming apply : 1. Assessment : Check with G.P. and a postnatal exercise professional 2. Set a realistic goal 3. Cardiovascular component : To increase energy walk 3 – 4 times per week, as briskly as body allows for 25 minutes increasing by 2 minutes every week according to ability. Avoid high intensity work as it is widely believed that increased heart rate and excessive sweating can affect the quality and production of milk. It can also affect continence and the position of the uterus in relation to the pelvic floor. 4. Conditioning component : To improve general muscle tone follow the sequence of exercises below, taking care to perform with perfect posture and correct technique. 5. Postural and strengthening component: Centre of gravity has been progressively pushed forward and it can take time to re-adapt. The back may have been weakened, shoulders slumped, forward due to larger breasts slack abdominal muscles and loose hip and knee joints. Long held stretches should be avoided at this stage. 6. You will need : Breast pads, loose light clothing, rhythmic music and supportive footwear 7. Pay attention to how you get in and out of exercise positions. Keeping a chair handy to help you off the ground cand be of benefit 8. Above all do not be diappointed in slow results as taking it easier will last longer and will encourage you to keep exercising.

Warm up 1. March on the spot for 16 2. March on the spot moving arms in a rhythmic manner for 16 taking care to keep the tummy pulled in, back straight, head held high and lifting the knees high off the ground. Taking care not to perform vigorously as this can cause leakage. 3. Step side to side in a rhythmic fashion bringing shoulders to ears for 1 minute. 4. Continue stepping side to side, this time kicking alternate heels up to the bottom for 1 minute. 5. Alternating, lift knees up and down, pulling arms down from overhead to meet the raised knee for 16. 6. Repeat above sequence. Gradually increasing the pace. Then move on to the pre exercise stretches. This will gradually increase heart rate and warm muscles in preparation for next section. Stretch: 1. Hamstring stretch : Stand with the leg to be stretched, out in front of the body, with the toe pointing to the ceiling. Keep the supporting leg bent, with the foot flat on the floor and toe pointing forward. Lower the buttocks, gently towards the floor keeping the back straight and head forward until you feel a stretch at he back of the straight leg. 2. Quadricep stretch : Standing straight, lift the left leg towards the buttocks, reach behind with your left hand to grasp the ankle. Keep the knees beside each other and take care not to arch the back. Feel the stretch along the front of the thigh. As it can be difficult to balance in this position, it is a good idea to use a chair or a wall for support. 3. Chest and shoulder stretch : Stand tall with pelvis tilted forward, tummy pulled in tight, legs hip width apart, and knees relaxed. Take the arms behind the body and loosely link the fingers together. Keep the elbows relaxed and gently lift the arms up behind, until you feel a stretch across the chest. Take care not to lean the body forward and keep the eyes focused straight ahead. TIP : Breath evenly and hold each stretch for approximately 10 seconds

A: Name of exercise : Wall press up Body parts exercised : Chest,shoulders and arms Benefits: Improves general tone and strength of the upper body Execution: Stand facing the wall, with hands placed a little wider than shoulder width apart and elbows slightly bent. Tilt the pelvis under, pull the abdominals in and ensure the back is relaxed and spine straight. Lower body towards the wall. Keep th feet firmly on the ground and return to start position. TIP: Breath out on the way forward and in on the way back. If you can only do 1 or 2 do not despair after a couple of sessions you will have built up your strength. So each time you perform the exercise try to do one more. Be realistic and sensible. B: Name of exercise : Tricep dip Body parts exercised : Shoulders and back of the arms Benefits: Improves tone and shoulder flexibility Execution: Sit on the floor with knees bent and feet flat on the floor. Bring hands behind the back, fingers facing forward and keeping them quite close to the body. Slowly bend elbows and lower the body to the floor, push the body back to the sitting position using the strength of your arms. TIP: Remember to hold the tummy in tight and keep the back straight. C: Caution : When performing this exercise check to ensure these muscles are ready for exercise. Place hands on tummy and begin to perform as below, if you feel tummy pushing up in a line down the centre of the tummy, do not commence this exercise Name of exercise : Abdominal crunch Body parts exercised : Tummy Benefits: Tones and tigthens tummy muscles. Execution: Lie on your back with hands behind your head. Bend knees and keep your feet flat on the floor. Keep head relaxed and in a neutral position with eyes focused on the ceiling. Pull the tummy in tight and lift your shoulders and ribcage off the ground. Lift and lower slowly ,squeezing the muscles as you lift. Take care not to bring the head forward – keep eyes focused on a spot on the ceiling and keep lower back on the floor. TIP: Breath out on the way up and in on the way down. If your neck feels a little tired, take a rest and gently turn the head from side to side to release the tension. D: Name of exercise : Oblique curls Body parts exercised : Oblique muscles at side of the tummy Benefits: Tones and strengthens oblique muscles Execution: Lie on back with knees bent and feet flat on the floor. Place the right ankle on top of the left knee and let the knee relax to the side. Place the left hand behind the head and as for the abdominal crunch lift the shoulder and ribcage off the ground this time aiming for the right knee. Repeat on the opposite side. TIP: You are not trying to touch the opposite knee just aim in the direction. The breathing is the same as the abdominal crunch E: Name of exercise: Pelvic tilt Purpose: To strengthen the abdominal muscles, relieve strain on the back muscles, improve posture and strengthen pelvic floor. Execution : Lie on your back knees bent. Inhale to expand abdomen. Exhale and pull the abdominals inward and rotate the top of the pelvis upward toward the navel, keeping the lower back on the floor. Tip :Hold for a count of 5, breathe naturally and release. Squeeze buttocks. F: Name of exercise: Pelvic raise Execution : Same position as pelvic tilt. After the rotation of the pelvis, as in the pelvic tilt, raise the bottom off the floor, to the point of stretch at the front of the thigh. Squeeze the buttocks together, release and continue in a smooth fashion. G: Name of exercise : Cat back stretch Purpose: To stretch lower back muscles, reduce back strain and tone abdominal and buttock muscles. Execution: Get down on hands and knees. Knees under hips and hands under shoulders. Do not lock the elbows. Keep the back straight and head aligned with the spine. Exhale for 4 counts, rounding entire back by tilting the lower part of the pelvis toward the abdomen. Contract the buttocks and abdomen toward the rounded spine. Hold for 4, then relax back to the starting position for 4 5 reps and building. Do not allow the back to cave. H: Name of exercise : Side leg raise Body parts exercised : Adductor muscles on the side of the leg and the waist Benefits: Long lean looking legs and can be beneficial in the removal of cellulite from this area Execution: Lie on your side bending the bottom leg on the floor, to approximately a 45 degree angle, for balance and to ensure good form. Straighten top, leg flex the foot and roll hips slightly forward so the pelvis is pointing toward the floor. Lengthen the body by lowering the armpit to the floor and relaxing the neck. Lift the top leg up and lower to start position. Roll over and repeat on the other side. TIP: Do not change the position of the hips and ensure the body does not roll forward or back. Perform the exercise slowly. Gently pull the knees in and push the body slowly off the ground to prepare for the next exercise. I: Name of exercise : Calf stretches Benefits: To improve circulation, relax leg muscles, relieve strain and drain fluid. Execution : Stand off edge of step and push heel down until you feel a stretch on the back of the calf without strain. Tip : Keep body relaxed and abdominals tucked. Cooldown: Slowly lower the heart rate by walking around the room or by doing the warm up at a much slower rate and follow with basic stretches. Concentrate on breathing in through the nose and out through themouth. Follow with basic stretches kegels and abdominal breathing. Name of exercise :Abdominal breathing Purpose : To tone and strengthen the abdominal muscles and control breathing. Execution : Sit on floor with legs crossed at the ankles. If necessary lean against a wall. Place hands on the abdomen fingers facing each other about 2” apart on either side of the navel. Keep the spine perfectly tall and erect. Inhale 4 or 5 counts, pressing outward against abdominal wall, expanding the abdomen. Exhale, pulling abdominal muscles towards the spine until you have expired all your air. Name of exercise : Kegels Purpose : To strengthen pelvic floor and control incontinence. These are vital, as the increased blood flow from the exercise will help to repair any damaged tissue. Execution : Can be performed standing, sitting or lying down. Tighten the muscles around the back and front passage as if to stop yourself passing urine. Hold contraction for a count of 4 and repeat. To check progress, try to stop midstream when passing urine 5 sets of ten - 10 sets of ten Perform daily.

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