SO – you decided to get back exercising.  Yay, exercise provides so many positive benefits for your body, mind, and soul.  BUT (you knew there was a but coming, right!), if you start too much too soon you can cause or worsen issues like diastasis, incontinence, and pelvic organ prolapse.

Post baby, I felt so much pressure to “look good” that I sacrificed my form without realizing it, and I went back to the exercises I had been doing pre-pregnancy even though I was not strong enough.  I didn’t do this on purpose.  I just didn’t know any better and I had very little body awareness.  I just wanted to sweat and move again.

So, how do you learn from my mistakes and return to exercise safely?

Before you start, do some self-assessments.  Spend some time evaluating yourself to see if you have any weaknesses.  Instead of just jumping into a program, spend some time getting in-tune with your body.  I would suggest checking for diastasis, breathing engagement, pelvic floor tightness/weakness, and posture alignment.

Diastasis Check - In a previous article I talk about what diastasis is and why it is important to watch for it.  Diastasis is an indication that there is weakness and/or imbalances in the core system.  It can be painful and lead to injury if it is not addressed.  Check out this diastasis video to see if you have diastasis.

Breathing Engagement Check– A solid breathing foundation will keep your entire core system functioning properly.  Think of your core system as a cylinder with your diaphragm at the top, and pelvic floor at the bottom.  As you inhale, the diaphragm and pelvic floor go down and as you exhale the diaphragm and pelvic floor go up.  If a disconnect happens, the diaphragm and pelvic floor will work opposite of each other which can create issues like diastasis, pelvic floor disfunction, etc.  Another breathing disfunction occurs when your back and sides are too tight.  This causes all of your breath to go directly to your belly which can put too much pressure on your diastasis (if you have one) or it can create a diastasis or hernia.

Lets check your breathing engagement (it is very helpful to take a video of yourself breathing).  Place your hand on your chest and abdomen and take a deep breath in.  Your breath should go into your back, sides, belly, chest, and gently into your pelvic floor.  Some things to watch for: excessive rising of your chest (shoulders should NOT rise at all), excessive belly breathing and lack of breathing into your pelvic floor.  If you are unsure of what is happening with your breathing check out this breathing video.  Please note you do not ever want to force the air down putting too much pressure on your pelvic floor.

Pelvic Floor Check - It is also important to assess your pelvic floor to see if it is tight or weak.  IF you are experiencing issues it can lead to leaking, pain, or pelvic organ prolapse. The first step for this was discussed during the breathing assessment.  As you breath in, do you gently feel your breath going into your pelvic floor?  Next what happens when you do a kegel?  Does your pelvic floor tighten and lift?  Do you leak when you cough, sneeze, run or jump?  Do you have pain with sex?  Do you dribble a few seconds after you finish peeing?  These are different things that indicate a tight or weak pelvic floor.  Check out this video to learn more.  If you are not sure what is happening with your pelvic floor as you are breathing or doing a kegel feel free to reach out to me or visit a Pelvic Floor Physical Therapist.

• Posture Assessment – Your posture can give further clues as to what is weak in the kinetic chain. Take a picture of yourself from the side.  What do you notice?  If you draw a straight line from your ears to your ankles would your ear, shoulder, hip and ankle all line up?  Does your waist-line tip forward or backward?  The function of the body works best when every muscle is its part.  Weakness at the neck, shoulders, feet and hips can impact core strength and vice versa.  Noting your posture can help you identify areas that you need to focus on and it can help you track your progress. Check out this video for more information on posture.
• Finally, if you are experiencing any pain, that is a good indication that your body is telling you that you need to work through some rehab before jumping into a bootcamp or high intensity exercise program. At any time, you may want to consult your doctor or a physical therapist to determine if you are ready for an exercise program.