TG BLOG 2 LETS CHEW THE FAT - POSTPARTUM RECOVERY

LET’S CHEW THE FAT – POSTPARTUM RECOVERY Are you still carrying a bulge,or do you still look pregnant after giving birth? Has a stranger asked you when you are due, even though you gave birth over 3 months ago? Don’t let this get you down. It’s time to stop the fairy tale of bodies ‘snapping back’ just after birth. It’s time to be real.It’s time to let mamas know, that for most,postpartum baby bumps, mummy tummy and belly bulges arecompletely normal. They arenotsimply abdominal fat or the result from excess kilos you put on during pregnancy fromeating for two. It can be the result of abdominal separation, and it is precisely what your body was supposed to do. What causes abdominal separation? As your belly grows and the abdominals are stretched to accommodate your growing little bubba. The ‘mummy tummy’ bulge (diastasis recti) occurs when the abdominal muscles stretch, causing the connective tissue and ligamentsto separate. These becomeoverstretched, and weak.As well as be visible bulge, you may feel tired and weak when bending, due to your weakened core.

Some factors may make diastasis recti more likely • a geneticpredisposition • larger babies or twin/multiples pregnancy • subsequent births • multiple C-section births • poor core strength • excessive weight gain during pregnancy How long will it take to recover from diastasis recti? Healing will take some time. Every pregnancy and recovery journey are different. • About 60% of women will have problems with abdominal separation following birth. • About 25% will see some reduction in the first 6-8weeks as the uterus goes back to size and abdominal muscles regain strength • About 45% will recover within 6 months • About 30% will still have issues 12 months after birth. Postpartum Recovery – are there treatments for diastasis recti? There are no quick fixes or miracle products that can give you your pre baby body back. It’s an unrealistic promise but there are some things that can help your recovery journey. • Compression abdominal support leggings Postnatal compression recovery leggings and wraps can help provide support as your abdominal muscles move back in place. Be careful of product where the compression is too tight, or this can worsen your core. Find compression products that are supportive and comfortable.

• Core strength postnatal exercises Don’t throw yourself into sit up and crunches to get rid of your bulge just yet! Avoid exercises that causes the belly to bulge forward. Your abdomen is still healing, and these exercises can make separation worse. It is best to consult with your doctor or medical professional for advice when it is best to start exercises following birth.Postpartum exercises for diastasis recti target deep core muscles, and you should work with a physiotherapist or postpartum exercise specialist to ensure your exercise program is safe. • Time to recover and adjust Sometimes it’s just best to recognise that diastasis recti and postnatal recovery is just another part of pregnancy. Some recognise the recovery period following birth as the 4th trimester. Your body has performed a miracle of growing a baby and you need time to recover physically and emotionally (yes, baby blues are normal too). So be kind to yourselves mamas. Celebrate your postnatal bump and stretch marks for the incredible work your body has done! For more information visit our WEBSITE!