A postpartum fitness routine that has nothing to do with weight loss
With the right routine, you can focus on what matters most — creating memories as a mom.
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Losing weight after giving birth seems to be among the most popular conversation topics following a pregnancy. And while there’s no denying the importance of returning to a healthy weight, this accounts for only one of the many fitness factors that new moms need to focus on.
Pregnant women are provided with all kinds of advice to ensure good health for themselves and their baby. But once your child is born, healthy living gets more challenging than ever when your time is consumed with tending to your little one.
That’s why this week’s installment of the Mom Series is dedicated to providing the top techniques new moms need to stay strong, safe, and healthy after birth. For this, you will need a tennis ball and a set of free weights.
Month one postnatal
Welcoming your baby into the world is an incredible experience. And if you’re at a good hospital, your postnatal stay can feel like a five-star hotel: kind nurses and aides looking after your every need, meals brought right to you, even a mattress with a little remote to lift and lower your aching body to your heart’s delight.
And then, just when you’re getting used to the good life, it’s time to check out. From here, you’re quickly jolted into an alternate universe where you’re juggling the demands of your new baby while healing.
If you had a natural delivery — especially with an episiotomy — even the thought of using the bathroom when healing can spark anxiety. . And if you needed a cesarean section, the incision makes it nearly impossible to lift your upper body from the bed, or even to laugh without wincing in pain.
» READ MORE: Safe, effective exercises to power you through pregnancy
With these grisly details in mind, your first month should be dedicated solely to getting as much rest as possible, drinking plenty of fluids, and not pushing your physical limits. For natural births, fill your Amazon shopping cart with sitz bath bags and ice packs to reduce pain and swelling. For cesareans, avoid climbing the stairs for the first few weeks unless absolutely necessary. You also shouldn’t lift anything heavier than your baby.
And if you need to laugh or sneeze, hold a pillow to your incision to help buffer the pressure. When ready, aim for a light aerobic session, such as a 10-minute walk around the block. Slow and steady is your winning pace.
Month two postnatal
It’s right about this time that you may start to experience unilateral discomfort in some unexpected areas, such as your shoulder and neck. You were so busy being a super mom that you didn’t realize your posture had shifted entirely. Hours of awkwardly leaning your head to one side while holding your nursing or sleeping baby can create muscular imbalances in your shoulder and neck that will require stretching.
Wall ball
Grab your tennis ball and stand with your back against a sturdy wall. Position the ball between your back and the wall in the area between your spine and right shoulder blade.
Gently press your body weight into the ball. Keep your knees bent as you make small movements to self massage your back. Pay attention to tight areas. Perform this tension-relieving exercise for as long as you’d like before switching sides.
Neck rolls
From a seated position, sit tall with your shoulders back and gaze forward.
Gently bring your right ear down to your right shoulder. Avoid allowing your left shoulder to pop up. Hold here for 10 counts, then lower your chin to chest. After 10 counts, rotate your head to bring your left ear to your left shoulder. End with your head back and gaze to the sky. Practice three times, then move in the opposite direction.
Chest stretch
Stand tall and bring your hands behind your back.
Lace your fingers, squeeze your shoulder blades together, and push your chest out. Hold this stretch, remembering to breathe, for 20 counts.
» READ MORE: 4 stretches for moms to relax and de-stress
Month three postnatal
When my son was 3 months old, I loved holding him so he could look at himself in the mirror. I’d bask in baby bliss as he’d coo and giggle when I’d make funny expressions. But I didn’t realize that the repetitive pressure of holding his weight on my bent wrist — combined with the daily feedings that kept this same hand cocked in a similar position — began to cause a tingling sensation that spanned from my elbow down through my thumb.
New moms will inevitably feel a wide range of post-pregnancy pains, especially in the arm that’s bearing the weight of your baby. To prevent this pain, try using a baby-wearing device when possible. But if your baby prefers to be held often, you’ll need the following fitness moves to strengthen your upper body and perfect your posture.
Wrist rolls
Let your arms rest to the sides of your body and roll your wrists five times to the right followed by five to the left.
Triceps extension
This exercise will balance out overworked biceps from carrying the baby for prolonged periods. Hold a free weight in your hand and extend your right arm straight up from your shoulder.
Hold your arm in position as you allow the weight to lower carefully behind your head. Keep your elbow tucked close to your ear as you use your triceps to pull the weight back up. Repeat 10 times on each side.
Forearm flex
Hold your arm straight out in front of your body. Bend your wrist so your fingers point down toward the floor. Use your other hand to apply light pressure to the top of your hand, pulling it gently toward your body. Hold for 10 to 15 seconds, then practice on the opposite hand.
Now lift your fingers up toward the sky. Using your opposite hand, apply light pressure to your fingers to pull back. You should feel a nice stretch on the underside of your forearm. Hold for 10 to 15 seconds and repeat on the other hand.
With the right routine, you can focus on what matters most: creating memories as a mom.
Ashley Blake Greenblatt is a certified personal trainer and wellness coach in South Jersey. To learn more about her virtual training program, go to ashleyblakefitness.com.