The five P's of peripartum exercise
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Considerations for pregnancy through postpartum and beyond.
Progress not perfection: There are a million and one reasons that life can distract you from getting your planned workout in. Even more so with a little one to care for or, ahem, a pandemic. Know that even 5 minutes of moving your body is better than nothing and that every single “movement snack" you take is in favor of your goals. Bye bye all-or-nothing mentality!
Pain: new onset of pain can be a good indicator to modify so that you move in a more effective maner for you. No pain no gain is NOT a thing.
Peeing or leaking: this is feedback from your body that the activity demands may be overwhelming your current ability. Leaking with sneezing or exertion is common AND treatable so better not to ignore.
Pressure: intra-abdominal pressure control means you are breathing mindfully. Sometimes that involves exhaling on the effort during your workouts or strenuous daily activities. Pressure or heaviness in the pelvic floor that worsens with activity or by the end of the day may be a sign of prolapse and a good indicator to check in with a physio.
Peaking: Doming or bulging of your abdominals can be seen when intra-abdominal pressure creates an outward expansion on the abdominal wall. Nothing to fear if you notice this, just an opportunity to learn and adjust. Consider this feedback from your body to help you find an optimal breathing and core activation strategy to match each activity. Can you control better AND still generate some tension on the linea alba after you vary the position/speed/resistance? Great!
Hopefully this provides some insight on the amazing ability of your body to provide you with feedback as a starting point if you are just beginning your pregnancy journey or are already years postpartum. It is never too late to learn and adapt the way you move to improve your quality of life!
I encourage you to check in with your physio (or physician) if you're noting persistent pain, peeing, pressure, or peaking even after modifying to sort out a personalized plan for you. While healing takes time, I encourage you to be persistent and focus on that progress, one day at a time. An ally in your healing should not be one who imposes fear or restrictions, rather one that provides you with support in meeting your goals in an actionable, progressive manner. Want to give virtual care a try or do you prefer to find someone locally? Check the links below. Questions? Don’t hesitate to contact me.
