Mar 13, 2018

Squat a lot!


Why learning to squat is so important post birth!


There will be many factors that will not only influence when you return to exercise but also what that exercise is.

Things to consider when returning to exercise once you have had your 6 week check (or 12 week if Caesarean):

  1. What type of training or exercise did you perform throughout your pregnancy? If you were active throughout and are have good movement patterns your return to exercise could be easier.
  2. Did you experience any complications throughout your pregnancy or birth? If so, please check with a health professional and ensure you are not doing something that is contraindicated.
  3. Are you familiar with pelvic floor exercises and how to activate them? It is important to understand how to activate your pelvic floor. Your pelvic floor is made of muscles and tissue under the pelvis. These muscles and tissues will have been stretched and weakened as a result of childbirth.

Squatting is a great way to start to regain strength in a functional way whilst working the pelvic floor muscles…in our opinion it is the single most important movement to master

Some of the benefits of squatting for the post natal body:

  1. You can squat anywhere and by doing so work your pelvic floor muscles in a functional way-squatting is part of everyday life – and your new exciting world involves a lot of bending over and picking up your gorgeous new baby.
  2. You will maintain good mobility and movement through your pelvis – squatting is a naturally symmetrical movement which will help to counter the common back ache and baby hip of holding your baby in one arm and on one hip for extended periods (becoming confident babywearing will also really help here!)
  3. You will regain core stability through the whole core by controlling the movement as you lower into the squat and standing back up from the bottom with power.
  4. When you use the breath to inhale down and exhale up, the abdominals and pelvic floor go through the motions of undergoing a stretch and then a contraction – this is absolutely key to regaining strength and also closing any gap (diastasis) in your absominals
  5. You work your entire lower body in one movement. You can start with limited range and increase your range and repetitions as you gain strength.
  6. Strengthen weak glutes that have become inactive during late stage pregnancy and help improve your posture, spinal strength and your stamina – remember you may be somewhat sleep deprived so extra energy for everyday tasks is a very useful thing!
  7. Exercising can help release tension and anxiety, and reduce the risk of associated mental health problems.
  8. Squatting whilst babywearing during a CARiFiT workout means that you are conditioning your body to the new demands placed upon it – your baby is the exact weight you now have to hold, carry, feed and comfort so what better adaption could there be – and as the baby grows bigger your fitness and strength will develop alongside

Should you have any concerns about what is appropriate for your body just ask your CARiFiT post-natal mentor – we are all postnatally trained and here to help throughout your 6 month online membership – Get started with CARiFiT online NOW

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