By this stage you may be looking less and less for guidance because you feel more confident in your body.

If you are still experiencing symptoms that make you feel nervous or hesitant, this would be a great time to reach out for an individualized assessment and guidance.

It’s important to work with someone who looks at more than just your pelvic floor and who takes a person centered approach. Your entire body has been through a transition in pregnancy plus your goals and life requirements are unique to you. Symptoms that still persist at this stage may not be solely related to your pelvic floor. If you are working with a physiotherapist who never looks at anything but your pelvic floor, it may be wise to try out another option.

If you are feeling good, consider this a time to further progress your activity. By this time, your exercises should be looking more and more like the goals you have. Here are some examples of how this may look for different individuals:

Goal: Running

Suggestions:

  • exercises that involve one leg balance and strength

  • they have progressed walking speed and distance and perhaps have added other non impact exercises with cardiovascular benefits (eliptical, hill walking, cycling, swimming etc)

  • have introduced some plyometric exercises without issue (jumping, hopping, lateral movements etc)

  • start adding small spurts of running while out for a walk (ie run to sign and see how it feels)

NOTE: You will see I have added a full lesson on running and the evidence based guidelines that have been created to help provide some direction

Goal: Ultimate frisbee

Suggestions:

  • similar to above running suggestions but would also add more sprinting and quick direction changes

Goal: Weighlifting/Crossfit

Suggestions:

  • Start slow and go low. Start with 2-4 days/wk

  • Start with lower weight than what you left off with

  • Start with low impact (ie: step ups before box jumps)

  • Focus on movement control and core breath before progression

  • Achieve cardiovascular goals with low impact to start with (rowing or biking before running and skipping)

  • Focus full range of motion and breath throughout

  • Start with lifting weight from a raised surface

  • Technique first before load

  • Don't start with breath hold strategies for lifting (valsalva), but learn how to progress to this with/without weight lifting belt

Relevant Podcast Episodes:

  • Episode 71

  • Episode 59

  • Episode 49

  • Episode 46

Need more support?