The Road to the Inner Center: Here’s How Young Moms Find Their Way Back to Sports – news from Immenstadt

Finding a strong body center is the key for young mothers to return to sports. Many women make these mistakes – with serious consequences.

Too much or too little? Too early for the body? Or too late for your feelings? The road for new mothers after birth to return to exercise, back to sports, back to a healthy body feeling is always difficult, usually tedious – and often paved with false expectations. “Working with new mothers is the most individual field of work we have. “Of course, because every woman is unique in nature, character and body”, says sports scientist Tatjana Bülles. “But the most important thing for everyone is: everything can, nothing should. It is true for every woman that she should not ignore postpartum regression, but should pay very sensitive attention to her body. “Everything else takes revenge.”

The 35-year-old sports scientist runs the “TRB Center” for sports and exercise therapy in Bad Hindelang with her husband and also works in the field of early childhood development and pain therapy. Therefore, Bülles accompanies expectant mothers from pregnancy to postpartum recovery to re-enter the “after” sports life. “There are no general rules for approaching the feeling of the old body,” says Bülles.

recovery after six weeks

“You can start when your body is ready for it.” As a rule, recovery can begin six to eight weeks after birth – shortly after a cesarean section. According to Bülles, sports activities from the pre-pregnancy period should generally not be considered in the first four months. “There are also mothers who need even more time to find their way in everyday life that they did not even know before. On the other hand we also have women who were still training until the 38th week of pregnancy. “They, on the other hand, need a completely different treatment.”

Regardless of the level of physical activity and the level of performance before pregnancy, midwives include childbirth as a process in postnatal development to a much greater extent. “How was the end of the pregnancy – was it still possible to move at all? How did the birth go and are there any injuries during the birth? And in what condition is the body afterwards? ” asks Dorothea Einsiedler (28). The Kempten native is a self-employed midwife and points out that many women have never dealt with the “pelvic issue” before giving birth and should be made aware of the problem.

Gentle exercises for core tension

As for the recovery time component, sports scientist Einsiedler Bülles agrees. “Six to eight weeks is good, after which women can start giving basic tension with gentle and simple exercises to stabilize them,” says the midwife. “However, this is delayed depending on the intensity of the birth and the severity of the injuries. And it stays and falls with the feeling of your body. ”

Gitti Stork proves that the way this feeling was before pregnancy played a key role. The endurance athlete from Rettenberg is one of the best and most decorated runners in the region, also triumphed in the Zugspitz Supertrail and Walser Ultra.

“The beginning was brutal”

In 2015, the 46-year-old gave birth to her daughter Leni and “actually wanted to get back to her old shape as soon as possible”. After all, the Stork had gained 17 pounds during pregnancy. “Eight weeks after Lenny was born, I started alternating between walking and jogging right after. “I never imagined the start would be so bad,” Stork said today. “It was brutal. But I discussed everything with my gynecologist and I felt good. During this time I learned even more about how important it is to listen to yourself and your body. And that you know your limits. ” These, as sports scientist Bülles and midwife Einsiedler make clear, are individual, but mostly stay in the mental realm.

You have to put the brakes on ambition

“Athletes who have big ambitions need to slow down and explain more clearly the need for the recovery phase,” says Bülles. “It’s important that they stay active even after they recover.” Dorothea Einsiedler maintains the same line: “Many women hope to be able to do quickly what they could have done before. But the body has taken so long and worked to give birth that it needs more time to recover.” says the midwife.

Cross-country skiing, cycling, swimming

Cross-country skiing, cycling, brisk walking – and swimming: the areas of sporting activity after the first phase of recovery are extensive, but always gentle.

Shock loads, jumping exercises and all exercises for the right abdominal muscles should be avoided, as these move sideways during pregnancy due to the growth of the uterus – the resulting gap shrinks after six months.

If new mothers start too early, too intensely and simply mistakenly with the load, there is a risk of a subsequent massive injury. “Back pain often occurs in women who have neglected healing and later realize that they have not paid attention to body statics,” warns Bülles – and Einsiedler adds: “It is important for women to be aware of this issue and for them to take care of her and listen to her heart. “

All and all for the return

The road to a stable center, to the inner center, emphasizes the physiotherapist and the midwife, is all and the end of a healthy return to sports. “Immediately after giving birth, women need to make sure that their middle part is stable. Only then can you start training again. And when this moment comes, every woman must discover it herself “, says Tatjana Bülles. “As it was said. It is the most individual field of work we have.” 2016, 2017 and 2018. Right: Can, but should not.

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