Archive for the ‘post partum’ Tag

7th Week Post Partum and Future Plans

This will be the last regular entry on this blog.

This week I also was not very active at least not consistently on the stuff I wanted to be doing. Very few pushups or rows, or abdominals or Kegels even. All of those things I need to focus on again. I had my 6 week post partum visit with my midwife. Good news: my daughter is 9 pounds 15 ounces. Bad news: I do have diastasis recti. Seems to be about a 2 finger width. If I engage my transverse abdominis before I lift my head it disappears, but other wise it is there. I will continue to focus on closing the diastasis and especially on getting and keeping the transverse abdominis strong. All other aspects of my health are as they should be: strong and slow heart rate, low blood pressure, no damage after two vaginal births. I shall continue with my physical activity, it’s important for my children to see me active. Check my blog Lynne’s Fitness Adventures for updates and tips on keeping active with two children!

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4th Week Post Partum

Sunday:  10 minute walk to park and back. Some light wrestling with the preschooler and housework.

Monday:  20 minute run to and around Cadman Plaza park. My pelvis bones started to feel loose and my abdominal muscles got very tired since I was focusing on pulling them in and keeping the Kegel muscles actively engaged to support the run. Did only two loops since my body said that was enough and I’m happy I listened to my body.

Tuesday: while lying in bed I did Kegels and abdominal scoops (belly button to spine while visualizing the diastasis closing). 3 sets of pushups with 5 on my toes and rest of 10 repetitions on my knees, 2 sets of one arm rows, shoulder fly for front, back and side with rotation, knee floats with deep concentration in abdominal muscles and I can really feel it working when I really focus; that is what will make the difference in the long run, the focus and depth of the abdominal work.

Wednesday: 20 minute run in the morning. Later in day 25 minute walk to Atlantic Avenue and 25 minute walk home.

Thursday: cleaned and later in day Kegels, knee floats and abdominal stabilization.

Friday: 40 minute run cardio (25 minute run and walk 15 minutes), 2 sets of push ups (5 on toes for each set), 2 sets of one arm rows (increased weight to 11 pounds), knee floats and double knee floats

Saturday: Nothing

3rd Week Post Partum

I need a new way to organize this log; since I gave birth on a Sunday, I guess I’ll just use the days of the week beginning with Sunday. This week the sore throat was still hanging around, but was better on the days following a good nights sleep.

Sunday (day 15): Pushups, one arm rows, 1 set of shoulder flys, planks, leg floats and various stretches. Did this around 9:00 PM. The little one was sleeping and the big one was actually sleeping also, he took a 4 hour nap from 5:30 – 9:30 Pm. Not ideal, but I did exercise.

Monday:  Walked to Atlantic avenue, Mateo in the stroller, Ana Lupe in the baby carrier. That took about 25 minutes. Walked back, but went also out of the way to a playground and spent some time at the playground. Approximately 40 minutes walking.

Tuesday: 10 minute walk to local park and back.

Wednesday: Same as above, total of 20 minutes walking. Did some kegels at night and some activating of the abdominal muscles.

Thursday: Workout at home while Ana Lupe was awake and looking at the world around her: lunges (front, back and side), sun salutations, 2 sets of pushups (I’m still on my knees and I can only do 8, but it will get easier), single knee floats, plank and side plank. Plank with lifting one foot off the ground: great abdominal strengthener. Later in day: long slow walk 30 minutes and then another 45 minutes. In between the two walks we went to the playground and ate at a restaurant.

Friday: Nothing of note, not sure I even left the house…

Saturday:  45-50 minute walk/jog with Mateo. We did 3 loops, but Mateo really wasn’t into just doing the loops, so lot’s of starting and stopping and negotiating, but still it was some exercise. Did pushups, rows, shoulder flys, knee floats, planks with Mateo climbing on top of me and other pelvis stabilizing exercises since I did begin to feel the looseness of the pelvis while doing the morning jog.  Later in day 20 minute walk to Fort Greene Park while carrying Ana Lupe.

2nd Week Post Partum

8th day post partum: walking a round this morning I could feel my abdominals pulling in!  Supporting me as I walked with just a little conscious effort on my part. I also climbed up on the shelf in the kitchen no problem. So nice to be mobile again!!!!  did one set of rows and my kegels, and breathing, leg floats, hope to do pushups later and some planks. More walking later in the day from Atlantic Avenue to home, definitely feeling like my body is doing too much actually, need to rest more tomorrow.  9:00 pm did a second set of rows, 2 sets of pushups and shoulder flys

9th day post partum: planks with Mateo, just playing, wrestling and flying airplane with Mateo is enough exercise. He really is a workout! We also did a few pirouettes. Mateo has a beautiful pirouette!  Very graceful. Walked 15 minutes briskly followed by another 10 minute walk both while carrying Lupe (in the Moby wrap, baby wearing at it’s best).

10th day post partum: walked from Bergen street subway to LICH (15 minutes) then from LICH to Dumbo (25 minutes) ran a couple errands and carried Lupe at the same time.  Late in day did pushups, rows, shoulder flys (2 sets each), and some planks. Went to local playground with both kids, had to chase Mateo as he ran away to the train store, no fun.

11th day post partum: sick still, sore throat getting progressively worse, had it since before Lupe was born, I need more sleep!  walked locally in neighborhood and wrestled with Mateo some.

12th day post partum:  rested as much as I could with Lupe.

13th day post partum: walked 4 ten minute walks in the neighborhood, wearing Lupe in the Moby wrap. Carrying a very heavy birthday cake for one of the 10 minute walks. Lot’s of house cleaning (still have sore throat and low grade fever, need more sleep)

14th day post partum:  Cleaned up toys, short trip to park and back in the rain. Did two sets of pushups, rows and one set of shoulder flys, leg floats (double leg this time), other abdominal stabilizing, stretches, plank and side plank. Began doing kegels again.

First Week Post Partum

Wow! It’s been a whole week so far. Completely different then recovery from the first labor and pregnancy. For one thing, I gained less total weight this time and for another I didn’t labor for 36 hours. After 24 hours my body was tired but felt fine. I can sit with no discomfort and as anyone who has had a vaginal birth knows, that is great!  Here is a list of the activities and fitness activities I have done:

Beginning the first night or next morning (I can’t remember which) I began doing Kegels, mostly while lying in bed. I could barely hold it for a fast count of 5, but slowly over the course of the week they have gotten stronger and I can hold it longer. I am also doing quick Kegels to get the muscles working on a fast mode, since when I cough hard they are not doing their job yet (urine leakage).

Also beginning the first night or next morning, but more often after the uterus stopped it’s painful contractions, I have been doing light abdominal engagements for the transverse abdominis muscles. These I have also been doing while lying in bed, usually while lying with a neutral position of the pelvis and spine, but sometimes in whatever position I am in: deep breath in, exhale, pull in belly button to spine and hold.  I am visualizing the diastasis recti closing as I do this. I have a large diastasis so we shall see how and when (or if) this knits together again.  I have also added a single knee float (after the abdominal muscles are engaged I bring one knee in toward the chest keeping the pelvis stable). This is super challenging for my abdominal muscles and I feel them working deeply. They are not strong enough to do both knees into the chest yet.

I went for my first walk on the second day post partum. 20 minutes and then another 20 plus minutes and some time down at the playground with my son and my daughter in a sling. 3rd day post partum I did another 20 minute walk and 20 minutes walking home also. Both while carrying Ana Lupe in the sling. 4th day: rode the subway to Mateo’s gymnastics class, took a cab home, so that was more restful. 5th day post partum I can’t remember, maybe I stayed home? However on day 6 I took just Mateo on a 20 minute speed walk with jog to the bank and to get take out, immediately followed by a 20 minute speed walk with more jogging to get home. He was riding his scooter and went a bit too fast and didn’t stop when I asked him to, so that is how I ended up jogging.  I need a good nursing bra that is also good for running while chasing a 3 year old.  Day 7 we walked 20 minutes to Fort Greene park. I had Lupe in the Moby wrap which works quite well for being able to interact with Mateo and hold her.  I need to figure out how to nurse while using the Moby.  I can only push the swing for Mateo with one hand otherwise Lupe will get bonked by Mateo’s shoes or the swing, but that makes it a great tricep work out: pushing a swing.