I know, I know…
I’m a dude.
What could I do? probably I must say when it comes to her subtle postpartum complications anything?
Well, as it happens, I have worked with many women during and after their pregnancies over the years and have had very good success with which explains the inner workings of a matrix helping them understand that whether they’ve given birth seven months ago or seven years ago, strength training can help with a myriad of postpartum issues.
*hear the trumpets*
You gotta lift shit up to fix shit up
To be on the same page…
…when I say “lift your shit” it does NOT imply anything close to max effort.
For starters: I’m not a jerk.
Second: All strength training is not power lifting. It’s still possible for someone to lift significant loads – even postpartum – and not assume I’m trying to turn them into Sheila McDeadliftMyFaceOff.
via GIPHY
But more to the point: I’m not a jerk.
I understand, to the best of my Y-chromosome ability, the intricacies and delicacy that coincide with the postpartum months. Of not it’s time to rush back into things and get yourself back to your pre-pregnancy gym numbers.
The first few months are about rebuilding the foundation (especially addressing the pelvic floor and diaphragm, reconnecting the ‘core’ and moving on from there).
After that, a person’s abilities and fundamentals matter more than any amount of time it takes to lift appreciable weight again.
As for the BIG no-no’s to avoid right after giving birth:
- Plyometrics – burpees (please stop), jumps, stairs and running.
- Anything approaching maximum effort loading.
- Front ab exercises (planks, sit-ups, push-ups, leg raises, or anything that makes the abs bulge forward or uses the core to support heavy body weight).
- FWIW: Any kind of Fight Club is banned during this time as well.
via GIPHY
It’s not just for Kegels
Kegel exercises are amazing, but as Dr. Sarah Duvall notes in her spectacular Pregnancy and Postpartum Corrective Exercise Specialist 2.0 of course are often used ABOVE.
Or, more often than not it’s… the ONLY one used.
For many women their postpartum approach = kegels (and that’s it).
Alternatively, a more common (and, not coincidentally, successful) approach to postpartum education is to:
- Kegels
- Teaching GOOD breathing – focus on pot position.
- Fixing all the above with “power”.
Kegels are a fantastic (and proven) tool used to help with pelvic floor dysfunction. Teaching them the right way (and when needed) helps connect and train the pelvic floor. As it stands, women who did specific pelvic floor training = 17% less likely to report incontinence.
However, when OVER used kegels can lead to overactive pelvic floor. Combine that with the all-too-common scenario of too little attention being paid to the effectiveness of positional breathing exercises—that is, emphasizing the canister position (pelvis stacked below the ribcage or reduced rib flare)—and you have a recipe for disaster.
Photo on the left = Pot location.
Photo on the right = not that.
Positional breathing begins with teaching a GOOD inhalation. This entails 3D (360 degrees) chest expansion. With a good inhalation the diaphragm contracts down and can “let go” and relax. Plus, as Sarah notes in her walkthrough, every (good) inhale can push down on the pelvic floor, which is fine.
Downsizing is one thing. This is not ideal.
However, with a proper inhalation, the idea is to push the “ground floor of the house into the basement”. In other words: inhalation EXPANDS the pelvic floor. Then a full, focused exhale brings everything back down to ground level.
For the visual learners out there, this might help (graphic from Sarah’s lesson):
Again to repeat:
“Inhale = push down into the pelvic floor (go to the basement) …. exhale = RELAX.”
Taking time to really The importance of canister position will be an at-home endeavor for many (if not most) postpartum women.
A simple example would be something like a deadlift, performed with a full 360-degree inhale followed by a drawn-out, full exhale (without aggressively pressing down on the abs):
Tony, did you forget to pick things up?
Ph.
At all.
Strength training is where we “cement” all of the above into place. It is important to build pelvic floor awareness (kegels) as well as functionality (positional breathing exercises). If someone can’t do it right, I’m NOT going to charge them.
However, assuming the work is done, I see no reason not to.
First we start with the TIMING of breathing with the body weight squat. Inhale on the way down (pelvic floor expands and relaxes).
Exhale on the way down (pelvic floor returns and contracts).
Once that is mastered, then we can begin to THIS IS SPARTA. BACK SQUAT MAX EFFORT, BABY.
Just kidding.
I just use common sense and progress accordingly with something like Goblet Squats and always remain aware that I do NOT want aggressive pressure on the abs and keep the IAP in check. The pelvic floor is just like any other muscle and needs progressive overload as well.
Being postpartum is not an illness, and I find it increasingly frustrating that many women are programmed to believe that the only approach is kegels and kegels alone.
It’s a much more multifaceted approach that requires attention to detail and dare I say…
…lifting shit.
