7 THINGS YOU SHOULD BE LOOKING FOR IN YOUR MOM AND BABY CLASS

Hey Mama, we know that learning to integrate rehab and exercise back into your routine is challenging. While we know it is so important to support your mental health with physical health, navigating that on your own isn’t always easy.

We decided to put together a little list of things you should look out for in your postnatal rehab/fitness class to ensure you’re getting the care you need to set you up for success!

1. Modifications

There should always be multiple options provided to you during your class. Not everyone is at the same stage you are and having options makes it more inclusive and more conducive to you focusing on rehab. Your trainer should be knowledgable on how to cue you, modify based on your level of rehab and assist you where needed. This also helps to build confidence in your body and build resiliency, which can impact your maternal mental health!

2. Cueing

Your trainer and class should be able to effectively guide you through proper breathing strategies, pelvic floor and core cues at appropriate times. They should be able to change on the fly when you are experiencing symptoms that are common during postpartum recovery. You should also feel comfortable to discuss these symptoms with your trainer to ensure you’re getting the best care.

3. Kegels and Appropriateness

Kegels are not for everyone. We repeat. Kegels are not for everyone. While this can be hard to know as a fitness trainer, they should be able to cue both the CONTRACTION and the RELAXATION. Here are Pelvico, we would argue the relaxation is MORE important than the contract! Your trainer should understand that kegels are not indicated for every postpartum case.

4. Impact Should Be Gradual

Jumping jacks, running and skipping are not appropriate for a rehab class. If you are less than 3 months postpartum, these exercises are rarely indicated. Most often we require significant rehab and healing before we are ready for impact. These are usually more appropriate for an advanced class or you have discussed with your trainer and healthcare team about returning to impact. This isn’t meant to be fear mongering, but too many postpartum cases come into the clinic because they went back too soon to impact, and didn’t set themselves up for success.

5. Understanding Your Delivery Method

Cesarean delivery is different than vaginal delivery. Meanwhile, both can have similar rates of postpartum concerns. No, you are not immune from pelvic health conditions just because you have a c-section. Both require recovery, rehab and a plan to get you to where you want to be. Your trainer should know how to guide your starting point and progressions based on your delivery method and interventions you may have received. A vaginal delivery with forceps and episiotomy requires a lot more than a 6 week “all is good”, as well as c-section that was emergency may look different than one that was scheduled.

6. No Timelines

As above, 6 weeks still seems to be the “a-ok” timeline. It is not. We can assure you that based on research, tissue healing timelines and the other factors of motherhood, that 6 weeks is not a green light. Some of you. may be ready to start your journey at 1 week postpartum and others might not be ready until 8 weeks. Some don’t start it until 6 months later. We think you’re seeing the point. Saying that you can go into an advanced class because you are 3 months postpartum is not good enough. They should understand if you have rehabbed before, what the birth was like etc. Furthermore, if you are struggling with your recovery and rehab, they should be able to guide you to the right professionals i.e. pelvic floor physiotherapy, chiropractic, dietetics, postnatal massage etc.

7. Your Class Cues “Squeezing” the Core

Squeezing your core just isn’t it. Holding “tight” the whole time doesn’t allow for the muscles to move through their range of motion, learn to match the amount of muscle you need to recruit to match the demand of the task. That squat feels 40% hard? Why squeeze 100% then? Just use 40! It is important that we don’t just use cues because they seem convenient but actually make sense to you!

We hope this gives you some things to look out for and should you have any questions, our Pelvico Team is happy to answer them!

-Pelvico Crew