6 Weeks Postpartum Phase

I’ve put a little information handout for new moms. There’s nothing new or exploring or surprising but I wanted to put it together as the fact you are becoming a mom (even with 2nd or 5th child) is stressful and overwhelming as it is. A big reason why I have decided create this handout is because I have seen so many wrong/unsafe information and workouts lately. The pressure of society in general seems to be big as well.

From pregnancy to postpartum recovery I split the phases into few and will make a mini series about each of these phases.

6 WEEKS POSTPARTUM

WHAT IS IMPORTANT TO KNOW:

• the 6 weeks postpartum should be considered as a recovery from the labor, not as a recovery from the whole pregnancy. Think about it this way - your body was pregnant for about 40 weeks. Your body went through a labor which could take anywhere from few hours to few days. In a case you had a c-section you had a major stomach surgery. YOUR BODY NEEDS TO RECOVER after this.

• I like to think about the 6 weeks postpartum period as a time period to bond with the newborn baby, build and stabilize the milk supply (if you’re breastfeeding), build baby’s immunity, adjust to the new family member and new schedule.

• The uterus weights about 1kg (2.2 lbs) right after the labor. 6 weeks postpartum the uterus weights only about 80g (2.8 oz) - the uterus normal size. As everything this is very individual - sometimes this happens earlier, sometimes it can take up to 8 weeks. During breastfeeding the body produces the hormone oxytocin (caused by nipple stimulation) - this hormone causes the contraction of all smooth muscles and helps the uterus contract to the pre-pregnancy weight. That’s why the breastfeeding sometimes can be not very comfortable in the beginning as you experience a lot of cramping.

• Your inner core (which consists of the pelvic floor, transverses abdominal, spine erectors and diaphragm) is most likely VERY weak now. The transversus abdominal is stretched because it was hugging the baby. The diaphragm didn’t have much space to move (you might remember the breath shortness you’ve experienced during the pregnancy). Now all the intestines have to move back to their original spot after they moved away to create the space for the baby.

WHY IT DOESN’T MAKE SENSE TO START WORKING OUT TOO SOON:

• during the 6 weeks postpartum period the body can still be producing the hormones relaxin, stretching & progesterone which were produced and important during the pregnancy - that’s why sometimes the exercise doesn’t have any effect because your muscles don’t react to the exercise and all your effort is for nothing. Your joints can be loose too and there’s a risk of injury.

• The placenta left a wound in your uterus. In the beginning it’s about size of a plate. If you would have a wound this size on your leg, you wouldn’t workout, right? So just because you don’t see the wound it doesn’t mean it’s time to start.

• More then ever here applies THE SLOWER IS BETTER. Your body will thank you later.

WHAT TO DO:

• WALK!! Walking is the most natural movement and here you should start your postpartum recovery. Walking is also the most natural way how to strengthen your pelvic floor. Try to keep your walk active - it doesn’t mean fast or brisk but it means your chest is upright and keeping the right posture. If you are walking with a stroller try not be bend forward and don’t lean towards the stroller.

• stretch - especially your chest which might be tight from the pregnancy weight (your baby) and now when the milk supply is stabilizing and you’re holding your baby the chest tends to close and be tight.

• learn how to breathe - here is where you should look for a physical therapist or a personal/fitness instructor who has education and knowledge about postpartum recovery. You want to learn how activate your inner core with the breathing. The specialist should check if you are doing this correctly.

EVERYDAY MOVEMET:

• To support the uterus shrinking try to lie down on your stomach. Ideal time is right after you breastfeed for about 5-10 minutes 3-5 times a day. It might be tricky if you had a c-section - use some pillow under your lower abs.

• use some scarf or belly bandit to wrap around your abdomen. The abdominal muscles and whole inner core are very weak after the pregnancy and the scarf will help your body posture when you do forward bend (picking up the baby,…). It also supports the uterus to shrink. Please don’t rely on the wrap completely and don’t wear it the whole entire day. In a case you have the diastisis recti (separation of your abdominal muscles) the wrap shouldn’t be the only thing you will use to heal it with. It will help you but you need to do some work too.

• Always get up and lie down this way: roll on your side and use your upper arm to get up/lie down). Try to avoid using your abdominal muscles at all. Actually you should lie down and get up this way all the time, not only postpartum.

• while sitting down try to pull your bellybutton up to your chest. Also try to pull your pubic bone up to your bellybutton.

• while lying down you can try some simple breathing exercises, see if you can feel and activate your pelvic floor and your core muscles (the transverse abdominis). If you can’t feel any muscle response then don’t worry - relax and try again in few days :)

• avoid any twisting movements if you had a c-section

• if you are having hemorrhoids - drink plenty of water and eat plenty of fiber, avoid sugars. Use oak bark infusion 3 times a day.