NO CHILDCARE? NO PROBLEM!
Although I was already an experienced pre/postnatal exercise teacher when i had my first child and knew what to do, just like most mums, with no family around or childcare options, I had to learn to exercise in a new way, around my baby’s needs and demanding schedule and by the time baby number two arrived, I then had to ensure that the eldest would not suffocate the youngest with ‘kisses’ while I was attempting to get 10 minutes of training here or there, or anything else along those lines! Even If sleepless nights and multiple feeds are not for ever, mums will somehow always have to compromise a little (or a lot!) when it comes to exercise. And it is very much with that idea in mind that I teach my Strong Mama classes and 1-2-1s, where babies and little ones are welcome. No worry about finding childcare, no guilt of leaving baby for some well needed me time but ironically, the earlier you introduce your children to the idea that mum needs her exercise, what ever that may be, the more likely they are to understand as they get a little older that ‘this is what mummy does’ and leave you to it; not to mention that the healthier their relationship will be with exercise, movement, stretching, relaxation etc as a result as it will come naturally to them, as a way of life. Yes babies will fuss at times during the class, will need holding/feeding; Yes older children will need your attention or want to join in while you’re in full flow but you Mama will get some form of exercise done! And even a little is better than none and in postnatal terms, a little often goes a very long way.
THE POSTNATAL BODY HAS SPECIFIC NEEDS AND YOUR BODY ISN’T THE SAME AS IT WAS BEFORE YOU GAVE BIRTH
Regardless of your pregnancy/birth experience(s), your body’s needs on a physiological, hormonal and emotional level are different to the needs of any other woman. No matter how well informed/qualified and intentioned a regular teacher/trainer may be, it is very difficult to adapt all exercises to the needs of the individual in a group class so they are both safe and appropriate. So joining a specialised class means that all exercises are suitable and beneficial, without you having to worry about whether you should be doing it or not. Even the way an ordinary exercise such a a lunge or a squat is approached will be slightly different. These sometimes very subtle modifications are needed to support healing of the postnatal body including a vulnerable abdominal wall and pelvic floors.
Movement patterns used by mums daily are also quite specific and these classes will look at mimicking those everyday moves. New mums’s postural, mobility and flexibility needs are also quite specific due to the effects of pregnancy, sudden change of gravitational pull, challenged joint stability, feeding positions etc.
Mums need to re-connect with their body, physiologically and often emotionally too, particularly when it comes to the abdominal region; correct form, muscular activation, joint stability & definitely breathing need to be prioritised over speed, number of reps and feeling the ‘burn’! Even a traditional Pilates class or Core class is likely to put undue stress on the postnatal body as the postnatal core is in need of restoring tension prior to challenging it.
Mums are sleep deprived and often highly stressed so the intensity of the exercise also needs to take that into consideration so the exercise class doesn’t over-stress the body; a regular bootcamp/HIIT class could for instance cause an unwanted hormonal response, delaying healing and recovery at that particular stage of mum’s life.
A SUPPORTIVE NETWORK AND A RELAXED ATMOSPHERE
Both your teacher and the other mums in the class will provide you an array of emotional support and understanding: you won’t feel so self conscious if your little one is crying or fussing; no one will care if you’re wearing two different colour socks! No one will judge how your body looks or be surprised if you burst into tears! If you’re feeling terrible that day then chances are you’re not alone!And the great thing is that whether you’re the quiet-suffer in silence type or the extravert-lay it all on the table type, you’ll feel that you fit in and that it’s ok.
Most of these classes, at least I can speak for mine, allow mums to arrive early to feed babies and settle down and won’t kick them out in a hurry so If they wish to share tips, experiences or just chat with other mums or ask their teacher some questions then they can
Mums will be able to freely attend to, feed or change baby during the class; the teacher will usually be happy to hold little ones who are fussing or bored so mum can have a break and postnatal teachers will include exercises to involve little ones when/where possible. Although a postnatal teacher will plan their class, they also have to show flexibility and creativity, giving alternative exercises to mums who are feeding or holding baby, while others may be able to do something hands free.
Surrounded by peers on a similar journey, mums also feel that it is ok to work out at their pace, not competing with others or themselves!
An experienced teacher in the perinatal field will also likely be able to answer a wide range of baby/motherhood questions or at least give some advice and guidance, as they have to constantly research ways to better support their niche market and also be connected with a lot of other perinatal specialists such as holistic therapists, women health physios etc they can refer mums to; I myself have trained as a doula and naturopath as well as in postnatal nutrition, so the teachers themselves may be able to help in other perinatal fields.
So, regardless of your pregnancy and birth experience(s), both ‘wound’ the body in some relative way and although mums are made to feel by society that they should simply ‘get on with it’ and bounced back in record times, they have very real and very specific needs, which if we talk about exercise in the context of a group, can only be properly met in a specialist class. All that said, it doesn’t mean that mums won’t feel their body & muscles working or their heart pumping in a postnatal class but they can do so in a constructive way, with peace of mind, in a supportive & nurturing environment and with greater and longer-term benefits.