This document provides information and advice for post-natal fitness and exercise. It discusses the effects of pregnancy and childbirth on the body, including changes to hormones, ligaments, joints and the abdominal muscles. It emphasizes the importance of pelvic floor muscle training and provides tips for exercises that safely target the core, cardio, and strength training while being mindful of diastasis recti. Rest, proper form, stretching and low-impact options are recommended to rebuild strength and alignment in a healthy post-partum routine.

1. Fast Tracks to Fitness

2. MY INTENTIONS FOR YOU
ARE:
TO EMPOWER YOU TO HELP YOU
TO MAKE SMART APPRECIATE THE
CHOICES ABOUT SPECIAL NEEDS OF A
EXERCISING POST-NATAL BODY

3. Impact of Labour and Delivery
Possible areas of Results:
“trauma”:

4. THE POST-NATAL BODY
TRUE OR FALSE: Hormones that cause
ligament laxity during pregnancy and
delivery are gone immediately after
your baby starts breastfeeding.

5. BE NICE TO YOUR
JOINTS

6. THE POST-NATAL BODY
true or false quiz
Abdominal conditioning should begin at 6
weeks post-natal.
Crunches are THE best exercises for
flattening and strengthening the abs.
Full thickness diastasis recti tears may
require surgical repair.

7. TRUE OR FALSE?
A DIASTASIS IS A FORM OF ABDOMINAL HERNIA.

8. TRUE OR FALSE
DIASTASIS RECTI CAN BE HELPED WITH TRANSVERSUS
ABDOMINUS MUSCLE TRAINING?

9. I have a diastasis, what
do I do (or NOT do)?
• learn to recruit your transversus first and early on
• avoid stomach lengthening yoga poses (ie.upward
dog, cobra etc) and situps, or even mini-crunches
• avoid lifting or carrying heavy objects
• avoid lying backwards over a physio ball
• roll to your side to sit up from lying down

10. PELVIC FLOOR MYTH VS. FACT ?
PELVIC FLOOR MUSCLES ARE IMPORTANT IN
STABILIZATION OF THE PELVIS AND LOWER BACK.
STRESS URINARY INCONTINENCE IS A NORMAL
OCCURRENCE AFTER HAVING MORE THAN ONE CHILD.
NOTHING CAN BE DONE TO PREVENT OR CORRECT LOSS
OF BLADDER CONTROL.
WHEN YOU HAVE A C-SECTION, YOU WON’T NEED TO
WORRY ABOUT RETRAINING THE PELVIC FLOOR
MUSCLES.

12. TAKE SOME READING
MATERIAL
regarding bowel
movements, take tips
from the boys...
don’t rush or strain!
you may need to
support the perineum

13. Things you can do
Even if it feels as though nothing
happens, contract the “floor” gently
(10-20% MVC) and hold for as long as
possible, building endurance to 30-40
seconds, also add strong holds-“the
knack” for coughing, sneezing,
laughing , jumping on a trampoline ;-)

14. In your training program, record how
long you can hold & how many reps and
count how many quick “flicks” you can
do before the muscle tires
Stop when tired, don’t overdo! Avoid
practicing while urinating...
Use reminders, like dots posted around
the house, to practice 3-6 times a day.

15. research has shown that using mental
imagery helps reconnect with pelvic
floor muscles after delivery.
can picture an elevator ascending
many floors
can picture two rings tightening
can picture laces being pulled up
into the abdomin followed by the PF

16. IF YOU WANT TO KNOW MORE
“I LAUGHED SO HARD I PEED MY PANTS. A WOMAN’S
ESSENTIAL GUIDE FOR IMPROVED BLADDER CONTROL”
BY KELLY BERZUK (OF THE INCONTINENCE AND PELVIC
PAIN CLINIC, MANITOBA, CANADA).
“WOMEN’S WATERWORKS” BY DR. PAULINE CHIARELLI
“POST-PARTUM HEALTH FOR MOMS”-A 7 HOUR CLASS
TAUGHT OVER ONE OR TWO DAYS BY SUE SHALANSKI,
EMAIL SUE_PHYSIO@MAC.COM TO BE ADDED TO THE NEXT
CLASS LIST.

17. WHY BOTHER WITH
EXERCISE...

18. STICK TO YOUR ABC’S
ALIGN- CHECK YOUR POSITION BEFORE YOU BEGIN
AND FREQUENTLY DURING ACTIVITIES
BREATHE- VISUALIZE THE TRIANGLE OF SUPPORT
CORE- ENGAGE YOUR DEEP POSTURAL MUSCLES TO
SUPPORT YOUR SPINE AND PELVIS
(THEN GO AHEAD AND MOVE!)

19. What happened to my
body?
• increased cervical,
thoracic and lumbar
curves
• rounded shoulders
• hyperextended knees
• pronated feet

20. Tips for aligning:
Widen your sitz bones,
relax your ribcage
Imagine a guywire from
your pubic bone to the
top of your head- feel
“lifted”

21. THE TRANSVERSUS ABDOMINUS IS OUR INTERNAL GIRDLE

22. A BEAUTIFUL “TA” CONTRACTION FLATTENS THE BELLY

23. A “good” exercise...

24. Key concept to master

25. Fitting Fitness In
Be active all day
long
Rise and sweat
Streamline the
process

26. WHEN YOUR MOTIVATION IS
LOW...
Look at your priorities-
where is YOUR
wellbeing on the list
Set goals
make it personal-

27. THE BARE NECESSITIES
Cardio
Strengthening
Stretching
Body Mechanics

28. SIMPLE DAY PLAN
CARDIO STRETCH
DAY 1- FOCUS IS ON
INCREASING HEART
RATE , LEVEL OF
EXERTION 5-7
NOTE: EVEN SHORT
SESSIONS (20 MIN.)
THAT INVOLVE SOME
INTERVALS (30 SEC.)
CAN BOOST CARDIO
FITNESS AND OVERALL
CALORIES BURNT

29. How hard am I working?

30. A SIMPLE PLAN
STRENGTHEN RESTORE
STRETCH CARDIO
DAY 2- YOU GO GIRL,
BUILD SOME MUSCLE,
IT STOKES THE FIRE OF
YOUR METABOLISM
AND IT MAY WARD OFF
OSTEOPOROSIS AND
FEELINGS OF WIMPY-
NESS
DO 6-10 EXERCISES

31. Need help?
Take this list
to a personal
trainer- like
TLC Fitness
(Tina Currie,
815-3552) and
let them teach
you how to
reform your body

32. Streeeeeeeeetch
Key groups of muscles a mom should
stretch:

33. Obliques
(above)
Hamstrings
(at side)

34. Restoration
• Relaxing yoga in supported poses and held for long
periods is good for the mind and those tired
muscles.
• Three to try...

35. TEXT

36. HOW YOU DO ANYTHING...
IS HOW YOU DO EVERYTHING

37. MIND YOUR BODY
MECHANICS!
YOUR BACK WITH THANK YOU

38. Thank-you!
Please help me improve future
talks by filling out an
evaluation form.
Yours in good health,
Sue