We often forget about specifics when returning to impact exercise postpartum. Over the past 20 years, I have seen many mum’s return too soon!
Increasing any exercise too quickly postpartum when the body is not prepared for the challenge can result in injuries, prolapse, poorly functioning Pelvic floor muscles, a diastasis that won’t heal, and fatigue!
So it’s essential that we prepare the body for the challenge of running and high impact and intensity training.
Here are 4 specific exercises to help improve the pelvic floor function and decrease injuries when returning to running and HIIT postpartum.
Complete the four exercises several weeks before starting your run program. The exercises are also perfect for preventing injuries while running and improving technique.
Drop Downs 10 x each side 2-3 rounds.
The technique is super important with this exercise and is one I have used with runners and clients for 20+ years – it works done correctly!
Keep your chest up, Sit back through your hips first, keeping the opposite hip slightly hitched (this helps contract the glut med).
Only drop to the point you can control, so check knee/hip/ankle alignment.
20 reps slow/20 reps impact control.
Slow Mountain runs progressing to Fast with Impact.
Knee Hop Drives 10 -15 each leg
Control-Stability-Adding Impact and load on the Pelvic Floor (PF) .
Contract the PF as you exhale and drive the foot down.
Think about your run technique.
Taps with Run technique and impact control of the PF 10-15 each side.
Any questions let me know, this kicks off this week’s PF focus
We have a complete workout guide and weekly program to returning to running post-birth included in our Birth2Fitmum program!
For more information visit our website and check out our programs. https://www.pregnancyexercise.co.nz/products/post-pregnancy-exercise-program/