Postnatal training should focus on rehabilitating the core and pelvic floor muscles, regaining tone, and releasing the body from tension and stress, according to Charlotte Blake, pre- and post-natal personal trainer and Mama Moves instructor based at Nimble Fitness in New York City.
The post-natal period is a time to relearn the body, and the challenge goes beyond simply losing the baby weight. Some common postpartum issues that can be relieved by exercising properly include:
- Diastasis Recti
- Upper back and shoulder tension
- Pelvic pain
- Lower back ache
- Inner thigh pain
One key element in Blake’s postnatal class is building core strength. A strong core helps support the torso, and relieve many discomforts, such as back pain, that are results of pregnancy. It also helps maintain proper posture, which is essential during the days of carrying a baby and pushing a stroller. To relieve lower back pain, keep the abdominal “braced”.
Holding the baby can cause a lot of tension in the upper back area. To relieve the stress, try dropping the shoulder and use the core muscles for support. Blake recommends this easy stretch: drop your head forward while crossing your arms in front of you in the eagle arm pose.
Using the foam roller is a great way to ease inner thigh pain, and lying on the roller with the roller running along the spine can help open up the chest.
Mama Moves, Blake’s signature class, provides a gentle way for new moms to rehab their cores, bond with their babies, and connect with other moms. It is held at Nimble Fitness, located in the Union Square area in New York City, on Tuesdays at 11.30am and Sundays at 12.30pm.
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