Recommended postpartum recovery courses

Private classes for pelvic floor muscle repair, core function reconstruction classes, small class classes for posture adjustment, and other Internet celebrity classes for slimming down the abdomen in seven days, shrinking the hips with bare hands, and sweating after a full moon, just avoid them.

To be honest, I have seen too many mothers fall into the trap. My best friend Xiao Minshun gave birth to a fat baby of 8 pounds. She leaked urine every time she sneezed after confinement. She watched short videos and practiced Kegels for two months, but her symptoms became worse. After going for an evaluation, I found out that she has hypertonic pelvic floor muscles. The muscles are inherently tight and cannot relax. The more she practices contractions, the greater the pressure, which is like adding insult to injury. This is why many people debate "whether practicing Kegels at home is useful or not" - it really depends on the person. If you have loose pelvic floor muscles with insufficient muscle tone, finding the right movements and practicing them consistently will be effective, but if you have hypertonic type, practicing blindly will only aggravate the problem. This situation is really It is better to spend some money to sign up for a 1v1 private pelvic floor muscle training class. In the first class, we will first do a stress assessment + electromyography test for you to figure out what type of problem you have, and then combine electrical stimulation + biofeedback to teach you how to contract and relax correctly. It is much more efficient than trying to figure it out on your own. Oh, by the way, there are still people who are confused about whether to go to the rehabilitation department of a hospital or a private institution. The mothers I have contacted have chosen both. The advantage of the hospital is that it is cheap and can be covered by medical insurance. The disadvantage is that there are many people and the nurse cannot keep an eye on your movements the whole time, right? ； The private ones are more expensive, but they will focus on you 1v1 throughout the whole process, and the experience is good. Which one you choose depends entirely on your budget and time.

After talking about the pelvic floor muscles, let’s talk about the problem that many mothers are most concerned about: the belly cannot be retracted. A reader complained to me before, saying that she signed up for a celebrity postpartum fat loss camp three months after giving birth. The coach asked her to do 100 abdominal curls and hold a plank for 3 minutes every day. After half a month of training, her belly did not shrink, but her waist hurt so much that she couldn't straighten up. She went to check that the diastasis of the rectus abdominis had changed from 2 fingers to 3 fingers. A good core function reconstruction class will not teach you high-intensity movements at the very beginning. The first stage will teach you low-load activation movements such as abdominal breathing and dead bug pose. It will first help you find the disordered transversus abdominis muscles and retract the rectus abdominis muscles to within 2 fingers, and then gradually add strength training. There is also a controversial point here: many people say that the diastasis of the rectus abdominis can recover on its own without any treatment. This is actually true. About 60% of mothers can return their rectus abdominis to within 1 finger in half a year after giving birth. However, if your diastasis is more than 3 fingers and has not retracted in half a year, you really need to intervene. Otherwise, not only will the belly protrude in the postpartum period, but you will also experience frequent backaches and even worsen urinary leakage. Oh, by the way, I forgot to mention it. For mothers who had a caesarean section, it is best to wait until the wound is completely healed, and then do core training almost 2 months after delivery. Don’t be anxious, pulling on the wound will really outweigh the gain.

In addition to repairing internal functions, many people will ignore the problem of posture. In fact, 80% of postpartum back pain is related to posture deformation caused by carrying the baby to feed the baby at night. After my cousin gave birth, she complained of back pain every day. She thought it was because she didn't sit properly during confinement, so taking calcium supplements for half a year was of no use. Later, she accidentally enrolled in a small class to adjust her posture. She took 12 sessions and adjusted her forward pelvic tilt and rounded shoulders. Her waist no longer hurt. After straightening her back, she seemed to have lost 5 pounds. Of course, some people say, "I just need to pay more attention to posture, and there is no need to spend money to sign up for classes." This is true. If you can always remember to lower your shoulders and core, and change hands while holding the baby while raising the baby, you can save money. However, 90% of the mothers I have contacted cannot straighten their waists after a day of raising babies, so how can they have the energy to care about their posture? With a teacher watching you to adjust your force exertion mode, you can break bad habits in a few classes and save decades of chronic pain. This is actually quite cost-effective.

Oh, by the way, one last thing to mention about those IQ tax lessons. My neighbor spent more than 20,000 yuan on manual pelvic repair, saying that he could shrink the hip width from 38 to 32. After the X-ray was taken, the width of the hip bone did not change at all, but it became narrower after pressing the swelling. After the swelling subsided, it immediately returned to its original shape. There are also postpartum fat-reduction classes that claim to lose ten pounds in seven days. The essence is that they make you eat less, and all you lose is water. It also affects breast milk. There is really no need to touch it.

In fact, there is no standard answer to postpartum recovery, and there is no magic lesson that applies to everyone. You should first do a comprehensive postpartum assessment and figure out what your most urgent problems are. If you have enough budget, find a reliable 1v1 agency. If you have a limited budget, go to the hospital to join the rehabilitation department. Even if you don't sign up for any classes, finding the right movements at home and insisting on practicing them is better than following the trend and buying a bunch of classes twice and throwing them in a corner. After all, when it comes to recovery, persistence is always more important than what classes you choose.