Return to Sport
This area is so important to us that we have developed an area of our website dedicated to Returning to Sport and Exercise postnatally. Included are personal stories, tips and information aimed to help you return safely to your desired fitness level while also protecting key areas of your body, including your back, hips and pelvis, your pelvic floor and your abdominal muscles. Building each of these areas step by step is important, so that no area is left not working well as this can hold you back later.
Read a story about a woman who on returning to sport after her first baby experienced problems with her bladder control, and a bladder prolapse. Being more aware following this, with Physiotherapy and Return to Sport and Exercise advice, she experienced no problems after the birth of her second baby.
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Women may incorrectly believe their sport and other high impact exercise is taking care of their pelvic floor muscles. Participating in sport, running or other high impact activities during pregnancy and early after childbirth may actually reduce pelvic floor muscle strength and cause long-term bladder and bowel problems or pelvic organ prolapse. When all care and precautions are taken you can minimise the...
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After the birth of your baby or babies, it is important to protect your pelvic floor when you exercise. The Pelvic Floor First campaign was launched in 2011 by The Continence Foundation of Australia and highlighted the need for women to think more about the sort of exercises that they do during and after pregnancy. This will help to protect the pelvic floor and reduce the risk of problems developing.
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As you build your fitness in the months after the birth, it is still important to protect your pelvic floor, enabling it to build and recover as you increase your intensity and resistance. There are a number of ‘pelvic floor safe’ exercises which we recommend you choose first, and The Pelvic Floor First new factsheet lists these.
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Now that you have had your baby or babies, you will be keen to get back into shape! However if your pelvic floor muscles don’t quite feel right yet, but you want to start with some weights, a great tip is to sit down on a Swiss ball to exercise and start with light weights.
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