Exercising after childbirth: trimester four

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    Exercising after childbirth: trimester four

    När du väljer att börja träna efter din förlossning avgör du helt själv. Återhämtning efter graviditet och förlossning är högst individuell! Innan du tar steget att börja aktivera kroppen igen så kan det vara bra att definiera vad som menas med träning för just dig. Har du levt ett fysiskt aktivt liv både innan och under graviditet ser du kanske träning som någonting helt annat än om du inte har tränat under din graviditet och tiden innan. Oavsett så kan det vara bra att börja smått och försöka lyssna in kroppen.

    Om man väljer att träna ganska tätt inpå en förlossning så bör man vara medveten om att kroppen troligen inte har hunnit återhämta sig än, även om man kanske känner sig redo mentalt. Belastningen från träningen utsätter bäckenbotten och omkringliggande vävnader för påfrestningar som den förmodligen inte orkar med, bland annat eftersom kroppens leder har mjukats upp av gravidhormonet relaxin. Om man börjar med väldigt lågintensiva rörelser så finns det dock övningar som kan kännas mjuka och stöttande för kroppen.

    Hur kan man träna efter förlossning?

    En bra form av träning (så fort man känner sig redo) är att söka en mjuk kontakt med bäckenbottenmuskulaturen. Då finns det olika typer av identifieringsövningar som man kan göra, titta på videon som heter förebyggande träning – stärk din inre cylinder för bra tips på vägen! Kom ihåg att det kan ta tid – lång tid – att hitta kontakt med alla muskler igen. Fokus bör i första hand ligga här, för att stötta kroppen att orka sådant som småbarnslivet innebär: som att bära, vagga och lyfta din bebis.

    Det är sedan bra att börja belasta kroppen och återgå till det som faller inom ramen för ens ”vanliga” träning successivt. Målet bör vara att utföra rörelser korrekt och känna kontroll genom dem, snarare än tyngd eller intensitet. Intensiteten kan sedan öka gradvis så att kroppen får tid att vänja sig vid den belastningen.

    pelvic floor exercise
    Tips på enkla övningar för bäckenbotten finns i artikeln bäckenbottenträning som gravid – bra övningar

    Bara du kan känna in vad du mår bra av, men det skadar inte att börja i ett lågt tempo för att stegvis öka. Då minskar du risken för eventuella skador samtidigt som du stärker upp kroppen gradvis.

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