Physical activity is essential to prevent the body from experiencing the physical wear and tear of pregnancy and childbirth.
Knowing which parts of the body to work especially is the first step: from the abdomen to the pelvic floor.
The role of physical activity in our well-being it is indisputable: it improves our mood, gives us energy and contributes to our rest. But especially important is its facet as preventive factor for many diseases and health complications, which makes it a highly recommended habit. And this contribution is also key in order to avoid the physical wear and tear that it can lead to. a pregnancy. So, know what parts of the body we should pay attention to is a fundamental first step to facilitate recovery later.
The body goes through a large number of changes during the nine months of gestation, and this has a clear effect in the later stage: under normal conditions, it will be a while before it returns to normal. On this subject they have spoken in the new installment of ‘The Vazquez Method by Fitbit’, where Jesus Vazquez has had the testimony of Toñi Moreno and the expert voice of Raquel López (CEO of Mamifit). One of the conclusions they have reached in the talk is that the healthy lifestyle is a must to prevent this physical bill on the body and thus speed up a full recovery.
That’s right: postpartum recovery depends largely on habits that they usually have. The balanced combination of exercise, food, rest and emotional health is necessary in any context, but especially in this one. Very specifically physical activity, for the benefits already mentioned. And thanks to advances in technology, it’s much easier these days: with an advanced health smartwatch like Fitbit Sense you can have on your wrist the necessary help to reinforce your routines and control various indicators, such as monitor your physical activity or record your workouts and results.
Therefore, thinking that prevention is vital in postpartum management, we review some of the parts of the body that you should take special care for easier recovery. We propose these recommended routines and exercises to exercise them properly.
The muscles of the abdominal area They are one of the parts most affected by the physical changes of this stage, since they tend to weaken a lot. You can tone them up with these exercises, doing three sets of about twenty repetitions.
- In a lying position with the legs bent, the pelvis inwards and tightening the abdomen, raise the buttocks.
- In the same initial position, lift your cervicals without forcing them and raise both legs, beginning to rotate them as if you were pedaling a bicycle.
- Repeating posture and with the cervicals raised, move one of the legs up and down, with the knee bent and tightening the abdomen. Do it again with the other leg.
The back It is another area that should not be left unattended during these months for the subsequent situation. In this case, you have to take care of the postural hygiene and these postures can be put into practice to strengthen it.
- Rowing type work is optimal, and can be replaced by elastic bands. Sit on the floor with your legs straight (and your knees slightly bent). Pass the bands behind your feet and pull towards you, making sure that your back always remains straight.
- Hook the bands somewhere so that they are level with the breastbone. Make the same movement to stretch them, with your back always straight.
- You can try to do the same movement in its “bent” version: standing, move one of the legs forward and bend the back, straight, down, so that the shoulders are at the same height as the front foot. Pass a tape under the foot and stretch it without moving your back.
The pelvic floor care It is also essential during pregnancy, since it usually suffers a lot during pregnancy and childbirth. Strengthening it is mandatory if we want to ensure a complete and easy recovery. To work it, it is perfect to use a large ball or fitball.
- Sitting on the ball, with your heels aligned with your knees, keep your back straight. When you breathe out, activate the pelvic floor, push your navel inward and lift one foot just a couple of centimeters so that the pelvis and spine remain neutral. Repeat with the opposite foot.
- Also sitting on the ball and with your abdomen contracted, repeatedly separate and bring your knees together while keeping your feet together, activating the pelvic floor.
- Lying on the fitball, contract your abdominal wall and bring one knee closer and then another. Return to the starting position and relax the tension.
By combining these exercise routines three times a week, you will be able to promote recovery and reduce the physical impact of pregnancy, avoiding physical complications that may arise from it and being able to resume your previous life earlier. And to reinforce these new habits, nothing better than to help you with the many functionalities of Fitbit, which allow you to connect with health while controlling your body and your state of mind.