I've been a midwife for twelve years and have accompanied many women through pregnancy, childbirth, and the postpartum period. Almost all of them take a postnatal exercise class—after all, it's covered by health insurance. But why is it so important? When is the best time to do it? And what do you actually learn in such a class? I'd like to give you some answers to these questions today.
Regression, what is it actually?
Basically, it refers to the reversal of the physical changes that took place during pregnancy. In short: everything that changed during pregnancy must return to its original shape after birth. This includes the pelvic floor, of course, but also the stretched abdominal muscles, internal organs that made room for the uterus, water retention in the hands and feet, and much more. Just think of the huge changes your body went through during pregnancy! This whole process now has to happen in reverse. Fortunately, your body does a lot of this itself in the first few days after birth: fluid is flushed out, the uterus contracts again, and small wounds heal quickly.
By the way: Many mothers are familiar with the effect of afterpains often being stronger when breastfeeding. The hormone oxytocin, released during breastfeeding, is actually the same hormone that triggers contractions. During afterpains, the uterus contracts and gradually shrinks back to its original size. Breastfeeding is therefore great for recovery!
It's truly amazing what the body can achieve during and after pregnancy. This makes it all the more important that you support it. The pelvic floor, abdominal, and back muscles, in particular, have been put under a lot of strain and therefore need to be protected initially. In the early postpartum period, it's very important not to place too much strain on these areas and to give your body time to truly recover.
Practically every woman experiences that her body feels very strange in the first few days after giving birth. You may notice that you're less in tune with your belly and pelvic floor than before. Perhaps laughing, sneezing, or coughing also place an unusual strain on your pelvic floor. But don't worry, mild pelvic floor weakness after childbirth is not uncommon. Talk to your midwife about it! She can assess your body's progress and give you valuable tips for everyday life.
But even if you're one of those women who feel comfortable in their bodies again soon after giving birth, you should pay attention to the topic of postnatal recovery. Because good postnatal support is an investment in your future. It's about strengthening your body again and slowly and systematically building up all your muscles.
A few things you should keep in mind in everyday life:
- Generally lying down a lot during the postpartum period
- Lying on your stomach more often supports the recovery
- Do not lift too heavy objects (the baby's weight is the upper limit)
- Always get up from lying down on your side
- Standing up from a sitting position with the feet in a stride position
- Tighten your pelvic floor when climbing stairs
- When coughing or sneezing, turn your upper body to the side and cough or sneeze into the crook of your arm
When should you start postnatal exercise?
You don't have to wait until your postnatal exercise class to start exercises to support your body's natural processes. In fact, it's actually beneficial to start earlier. If you're pain-free, you can start with the first light exercises just a few days after giving birth. After a cesarean section, you should wait a little longer, about ten to twelve days. These early exercises aren't about physical activity or a fitness program. The focus here is on feeling and connecting with your own body. Breathing exercises and gently tensing your pelvic floor muscles for ten minutes a day – that's all you need to start with. Your midwife can help you and show you suitable exercises.
The ELANEE Phase I Active Pelvic Floor Training Aids can support you in becoming aware of your pelvic floor and help you learn how to consciously activate the muscles. After birth, you can resume training as soon as your cervix closes (approximately after 6 weeks of postpartum). If in doubt, please consult your doctor or midwife. If you have proven pelvic floor weakness, the training aids are also available on prescription. Consult your gynecologist for advice.
The ELANEE support belt can help with back pain. It also provides abdominal support. Women who have worn it during pregnancy can also benefit from it during the postpartum period. The support belt can also be prescribed by a doctor if necessary.
The postnatal course
After the postpartum period, which is at least six to eight weeks after birth, you can and should attend a postnatal exercise class. If you had a cesarean section, wait a little longer and schedule your class starting in the twelfth week after birth. However, you should register early, as the number of participants for these classes is limited.
Postnatal classes are usually held in a midwife's office. Some hospitals also offer classes. Statutory health insurance covers the costs of such a class if taken within the first year after birth. Those with private insurance should discuss the possibility of reimbursement with their insurance provider beforehand. The classes typically take place once a week, and each class lasts 60 or 90 minutes.
The postnatal exercise class also includes many exercises for body awareness and the pelvic floor. The focus is also on strengthening the back and abdominal muscles, getting generally fit, and finding the joy of exercise again. Exercises from yoga and Pilates are often used, but other elements are also incorporated. Each instructor has a bit of their own style.
But such a course is much more than just an exercise program. Here, you can meet other mothers, exchange ideas, and network. For many women, the postnatal exercise course is the first opportunity since giving birth to see something beyond breastfeeding, changing diapers, and sleeping. They enjoy getting out of the house and doing something for themselves and their bodies.
If you were very active before and during your pregnancy, you may feel a little underwhelmed in the first few classes. Perhaps you're missing the effort you usually get from exercise. But a strong foundation is especially important if you want to return to more challenging training later on. Be patient and systematically rebuild your muscles from the inside out. After the postnatal class, you can then slowly return to a regular training program.
With or without children?
Those who live in the city often have a choice between various postnatal classes. Many women want to know whether a class with or without a child is better. There's no clear answer to this question. Which class you choose depends on your personal circumstances and is ultimately a matter of taste.
If you want to get back to more exercise quickly and achieve the greatest possible effect for your body, I would recommend a class without a child. Even very athletic women usually feel more at home in these classes. Here, you can concentrate on the exercises, the class is structured, and there are no unwanted interruptions. Women who attend these classes appreciate having one evening a week just for themselves. Of course, you will need a trusted adult to look after your baby for the duration of the class.
But there are also reasons that speak in favor of a class with children: Some women do not have access to childcare, for others the time may simply be better suited. Women who already have older children at home in particular often enjoy having time alone with their baby during the class. In these classes, the children are sometimes included in the exercises, which most mothers and babies really enjoy. Of course, you have to expect frequent interruptions if your child is hungry, needs a diaper change, or is simply not in the best mood. Every participant will miss individual exercises. The classes are geared to this and tend to be a little slower in pace than classes without children.
No matter which type of class you choose, you shouldn't just do postnatal exercises once a week. Try to repeat some of the exercises at home between class sessions. By the time you're finished, you'll have done a lot for your body. Then you can slowly get back to the exercise you enjoy. Cycling or swimming are particularly good options for beginners.
A strong pelvic floor is important at every stage of life.
It provides stability, prevents incontinence in old age, promotes good posture, and increases sexual pleasure. Therefore, you should, of course, continue to pay attention to it. I'd like to introduce you to two more products that you can easily use at home:
The ELANEE Pilates Ring is a training device for actively strengthening the pelvic floor, abdominal, and back muscles. It can also be used for other parts of the body, such as the shoulders, arms, and legs. The ring comes with an easy-to-follow, illustrated exercise program so you can get started right away. If you're looking for a little variety in your workout routine or perhaps a piece of equipment that serves as a motivational aid, the Pilates Ring is the right choice for you.
The ELANEE seat cushion for pelvic floor training, on the other hand, works passively. Sitting on the air-filled cushion creates a slight instability that must be continuously compensated for. This constantly engages the pelvic floor muscles and trains them simply while sitting. The seat cushion also promotes blood circulation and ensures good posture. The great advantage of the cushion is that it's so easy to integrate into your daily routine, allowing you to do something for your pelvic floor even outside of regular training times. I use this seat cushion myself when I work at my desk and highly recommend it.
I hope I've helped you understand the topic of postnatal recovery and answered some of your questions. Perhaps you've already piqued your interest in starting your own course and are motivated to get back to more exercise and a better body image soon. I wish you much success!
Eva-Marie Kneis, midwife
Always seek medical advice
Important note: This article contains only general information and should not be used for self-diagnosis or treatment. It is not a substitute for a consultation with a doctor.
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