Pregnancy is a nine-month-long journey in many women’s lives. Despite all the drastic changes your body experienced, all are worth it the moment you lay eyes on that beautiful bundle of joy.

Unfortunately, some are not able to recover physically after pregnancy. Many find themselves struggling to bounce back and engage in healthy physical activities due to ongoing post-pregnancy effects. Some women experience:

• Neck, shoulder, back, upper limb, and pelvic pain
• Pelvic floor weakness and leakage
• Reduced core strength

However, with the help of physiotherapy, Oshawa women can get back to their pre-baby body and resume their pre-pregnancy activities easily without anxiety.

How Can Physiotherapy Help?

Physiotherapists are certified health professionals who can guide you through a step-by-step process of strengthening exercises. While physiotherapy is commonly known to help injured and pained patients, you may be surprised to learn how it can effectively help correct post-pregnancy dysfunction with movement and exercise. Willowdale physiotherapy rehabilitation aids weight loss and shortens the healing time, allowing you to resume your desired activity.

Four to six weeks after giving birth, it is crucial to allow the body to heal. The physiotherapist will provide you with specific guidelines to allow optimum healing. Daily pelvic floor and gentle deep abdominal muscle exercises are important during this point. These exercises encourage the muscle fibres to function again normally, promote correct posture, and help you regain your pre-pregnancy figure quickly

Here are some helpful physiotherapy exercises to get you started:

*Pelvic floor exercise

Consists of a group of muscles supporting the pelvis, the pelvic floor helps control the bladder and bowel. The pelvic floor muscles become weak during pregnancy. Try this pelvic floor exercise to strengthen its muscles:

• Gently squeeze the pelvic floor muscles around your front and back passages.
• Slow lift them up and inwards.
• Hold the position and relax for about five seconds.
• Repeat process up to 10 times.

This simple pelvic muscle exercise can be done when you wake up or while on a bus or train.

*Abdominal muscles

Physiotherapists recommend doing daily abdominal exercises for at least six weeks after childbirth to help regain your strength and pre-pregnancy shape.

Knee Bends:

• Lie on your back and bend your knees at a 90 degrees position with your feet flat on the bed.
• Gentle pull in your lower abdominal muscle and squeeze the muscles of your buttocks.
• Gently flatten your back on the bed. Slowly bring your bent knee up towards your abdomen.
• Hold this position for up to 10 seconds.
• Slowly bring your leg down back to starting position.
• Repeat this process with your other leg.
• Repeat this exercise three to five times on each leg.

Knee Rolls:

• Lie on your back and bend your knees to 90 degrees with feet flat on the bed.
• Keep knees together and slowly lower them to the right.
• Gently return knees to starting point and relax for three to five seconds.
• Repeat the process to the left.
• Repeat exercise three to five times on each side.

*Back Care 

Back pain and back injuries are common after pregnancy. That is why it is important to look after your back by doing the following back care tips:

• Avoid lifting heavy items.
• Always observe proper posture.
• Use chairs with good back support.
• Avoid holding the baby on one hip.

Have you used physiotherapy to help get back in shape after pregnancy?

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