{"id":9013,"date":"2024-02-03T09:00:47","date_gmt":"2024-02-03T01:00:47","guid":{"rendered":"https:\/\/naistefysio.ee\/uncategorized\/synnitusest-taastumine\/"},"modified":"2026-01-21T09:06:59","modified_gmt":"2026-01-21T07:06:59","slug":"synnitusest-taastumine","status":"publish","type":"post","link":"https:\/\/naistefysio.ee\/en\/uncategorized\/synnitusest-taastumine\/","title":{"rendered":"Postpartum Recovery"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"9013\" class=\"elementor elementor-9013 elementor-6768\">\n\t\t\t\t<div class=\"elementor-element elementor-element-553433b3 e-flex e-con-boxed e-con e-parent\" data-id=\"553433b3\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48eae28b elementor-widget elementor-widget-text-editor\" data-id=\"48eae28b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<div style=\"text-align: justify;\"><p>Postpartum recovery largely depends on the course of childbirth, as well as the woman&#8217;s previous fitness level. <\/p><p>A woman whose delivery involved intervention (e.g., vacuum or forceps delivery) or a C-section generally requires a longer recovery period compared to those who had a natural and problem-free vaginal birth.<\/p><h2>Physical Activity After Childbirth<\/h2><p>The more active a woman is in her daily activities after childbirth, the faster her body recovers. <\/p><p>The postpartum period is naturally a time when the level of physical activity decreases, but it is precisely during this time that regular, moderate movement is especially important. <\/p><p>Based on studies, postpartum physical activity can have the following positive effects:<\/p><ul><li>improves mood and reduces depressive symptoms;<\/li><li>boosts self-esteem and quality of life;<\/li><li>helps establish a lasting exercise habit;<\/li><li>prevents obesity and excessive weight gain;<\/li><li>improves aerobic capacity and muscle strength;<\/li><li>supports the recovery of glucose tolerance, especially in women who experienced gestational diabetes;<\/li><li>increases bone mineral density and reduces bone loss associated with breastfeeding.<\/li><\/ul><h2>Weeks 1\u20136 Postpartum <\/h2><p>The first 6\u20138 weeks are critically important for physical recovery \u2013 intense physical training is not recommended.<\/p><p>Daily activities such as holding and lifting the baby, and walking outdoors (starting with 10\u201315 minutes and extending up to 2 hours per day if needed), provide sufficient exertion.<\/p><p>The focus should be on pelvic floor muscle recovery. During natural childbirth, these can stretch up to 300% \u2013 making their training essential. <\/p><p>Women who had an uncomplicated birth can <strong>start light pelvic floor muscle exercises within 24\u201348 hours.<\/strong><\/p><p>Starting exercises should be done consciously and gradually: begin with short (3-4 second) contractions during exhalation, then progress to holding for 6\u20138 seconds, performing 8\u201312 repetitions 3 times a day. These exercises help prevent urinary incontinence and restore pelvic floor muscle function. <\/p><p>During the first six weeks, the goal is to restore a sense of well-being, not weight loss or increasing fitness.<\/p><p><strong>From the second\/third week, lighter exercises (bodyweight) can be started:<\/strong> hip raises, lunges, squats, etc.<\/p><p>Pain, increased bleeding, or excessive fatigue are signs that the intensity should be reduced, and a doctor should be consulted if necessary.<\/p><p>During this period, consciously maintaining your posture is also a good &#8216;workout&#8217; for your back muscles. <\/p><p>It is important to try to sit with a straight back, and when lifting or carrying the baby, to engage your core (a binder can help). This habit helps prevent later back and pelvic discomfort and allows the abdominal muscles to recover better.  <\/p><h2>From Week 7 Onwards <\/h2><p>Training can be started after a medical check-up, approximately 6 weeks postpartum. <\/p><p>If you are eager to start sooner, you should first consult with a women&#8217;s physiotherapist who can assess your readiness and create a personalized training plan for the initial weeks. <\/p><p>Running training is recommended to start no earlier than 3 months postpartum, and running with a stroller after 6\u20139 months. <\/p><p>However, run-walk intervals can be done starting from week 6. The prerequisites are that the woman is aware of her pelvic floor muscles, can contract them and hold the contraction for at least 10 seconds even while standing, experiences no heaviness in the pelvis, and has no urinary leakage.   <\/p><p>If you feel good, it is advisable to gradually increase the intensity. <\/p><p>Exercise sessions can be gradually increased to 3\u20136 times per week, lasting 25\u201360 minutes. If severe fatigue occurs, the intensity should be reduced for a while. <\/p><\/div><h2>Breastfeeding and Exercise<\/h2><p>Moderate physical activity does not reduce breast milk supply or harm its nutritional value, provided the mother eats a balanced diet and consumes enough fluids.<\/p><p>Daily energy requirements increase by 500\u2013650 kcal during breastfeeding, and fluid intake by an average of 600\u2013700 ml.<\/p><p>It is recommended to breastfeed before exercise or one hour after exercise to avoid discomfort from full breasts.<\/p><p>If the baby is restless after exercise, you can try breastfeeding before exercise or pumping milk beforehand.<\/p><h2>Summary<\/h2><p>The postpartum period is an important time for physical recovery. <\/p><p>Properly chosen and consciously performed physical activity improves physical and mental well-being, supports metabolism, and helps women safely and confidently return to their previous active lifestyle.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-17b76e8a e-con-full e-flex elementor-invisible e-con e-parent\" data-id=\"17b76e8a\" data-element_type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;animation_mobile&quot;:&quot;none&quot;,&quot;animation&quot;:&quot;fadeIn&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-7bfd5bfe e-flex e-con-boxed e-con e-child\" data-id=\"7bfd5bfe\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7b69a05f elementor-widget elementor-widget-heading\" data-id=\"7b69a05f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Web Program<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1cf240f5 elementor-widget elementor-widget-heading\" data-id=\"1cf240f5\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Your body after childbirth<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6b0eb798 elementor-widget elementor-widget-text-editor\" data-id=\"6b0eb798\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>A 12-week web program that teaches you how to consciously train your abdominal and pelvic floor muscles after childbirth <\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1da5d42e elementor-align-center elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"1da5d42e\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-lg\" href=\"https:\/\/kohukliinik.teachable.com\/p\/parast-sunnitust-taas-vormi\/?preview=logged_out\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-chevron-right\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M285.476 272.971L91.132 467.314c-9.373 9.373-24.569 9.373-33.941 0l-22.667-22.667c-9.357-9.357-9.375-24.522-.04-33.901L188.505 256 34.484 101.255c-9.335-9.379-9.317-24.544.04-33.901l22.667-22.667c9.373-9.373 24.569-9.373 33.941 0L285.475 239.03c9.373 9.372 9.373 24.568.001 33.941z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">More Information<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-992af38 e-flex e-con-boxed e-con e-parent\" data-id=\"992af38\" data-element_type=\"container\" data-settings=\"{&quot;animation_mobile&quot;:&quot;none&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-88dfd14 e-con-full e-flex e-con e-child\" data-id=\"88dfd14\" data-element_type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1214ef16 elementor-widget elementor-widget-heading\" data-id=\"1214ef16\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Contact Us<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-55dfe3f e-flex e-con-boxed e-con e-child\" data-id=\"55dfe3f\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-15830b71 elementor-widget elementor-widget-text-editor\" data-id=\"15830b71\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">I see patients at CONFIDO Tallinn &amp; Tartu clinics and look forward to seeing you for a consultation. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-449481c8 elementor-align-left elementor-widget elementor-widget-button\" data-id=\"449481c8\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t\t\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/kohukliinik.ee\/kontakt\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-arrow-right\" viewBox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M190.5 66.9l22.2-22.2c9.4-9.4 24.6-9.4 33.9 0L441 239c9.4 9.4 9.4 24.6 0 33.9L246.6 467.3c-9.4 9.4-24.6 9.4-33.9 0l-22.2-22.2c-9.5-9.5-9.3-25 .4-34.3L311.4 296H24c-13.3 0-24-10.7-24-24v-32c0-13.3 10.7-24 24-24h287.4L190.9 101.2c-9.8-9.3-10-24.8-.4-34.3z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Information about Confido appointments <\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Postpartum recovery largely depends on the course of childbirth, as well as the woman&#8217;s previous fitness level. A woman whose delivery involved intervention (e.g., vacuum or forceps delivery) or a C-section generally requires a longer recovery period compared to those who had a natural and problem-free vaginal birth. Physical Activity After Childbirth The more active [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":8771,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[58],"tags":[],"class_list":["post-9013","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Postpartum Recovery - Naistefysio<\/title>\n<meta name=\"description\" content=\"Postpartum recovery may not happen on its own. If you feel insecure in your body, physiotherapist Helle Nurmsalu can help you. 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