What I Wish I Knew During My Pregnancy!

Bringing a new life into the world is an incredible gift, but it's also physically demanding. Taking proactive steps to care for your body can make a significant difference in how you feel during the postpartum period. Here's what I wish I knew during my pregnancy that can help you physically prepare for your postpartum recovery:

Stay Active During Pregnancy: Regular exercise during pregnancy can help strengthen your muscles, improve circulation, and prepare your body for labor and delivery. Always consult with your healthcare provider before starting any new exercise regimen. There is research that indicates children's cardiovascular endurance and it's correlation to their mother's activity level during their pregnancy.

Pelvic Floor Exercises: Knowing the difference between hypertonic and hypotonic pelvic floor is key. If you struggle with tailbone pain, pain with sex, low back pain, or constipation, this can indicate hypertonic pelvic floor. It is important to relax your pelvic floor and do stretches to open up those muscles. If you experience incontinence or heaviness, you may have hypotonic pelvic floor. Here it is key to strengthen pelvic floor by contracting your pelvic floor with full kegels (it feels like stopping gas, pulling a blueberry up and in, and stopping pee.)

Healthy Eating: Proper nutrition is crucial during pregnancy and postpartum recovery. Focus on consuming a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Stay hydrated by drinking plenty of water throughout the day. Don't be afraid of gluten (like I was) just eat good whole grains like quiona!

Core Strengthening: It is important to strengthen your core during pregnancy. I know, it seems like you can't, but you can! It's kind of fun. To engage your core, you want to relax pelvic floor with a 360 body expansion on the inhale. Then, on the exhale, do a full kegel and engage your core from lower to upper abs. It takes practice, but once you get more pregnant, you can see yourself hug baby up and in! Strengthening your core during pregnancy can help prevent more separation of your rectus abdominus (your six pack muscles).

Hip and Rib Mobility: Doing simple, daily hip mobility exercises can help with back pain during pregnancy and with labor and delivery. Having great hip mobility is especially imporant in the later stages in pregnancy so that your baby can be positioned correctly. Now, you can't (well you can) just start doing hip mobility at the end. It's best to start right away!

Perineal Massage: Massaging the perineum in the weeks leading up to childbirth can help increase flexibility and reduce the risk of tearing during delivery.

Prepare Your Home: Make your living space postpartum-friendly by setting up a comfortable nursing station with pillows, blankets, and snacks within reach. Stock up on household essentials and prepare some easy-to-make meals for the days following childbirth. Have a friend even set up a meal train for you.

Postpartum Supplies: Gather necessary supplies, such as maternity pads, disposable underwear, witch hazel pads, and peri bottles, to aid in your recovery. Having these items on hand before you give birth can save you from unnecessary stress later on. Check out my postpartum essentials list at the top of this page: https://www.lifeabundantlypostpartum.com/blog

Rest and Recovery: Understand that your body will need time to heal after childbirth. Prioritize rest and accept help from friends and family members with household chores and caring for the baby.

Gradual Return to Exercise: While it's essential to stay active, don't rush into intense workouts postpartum. You can start with gentle breathing exercises as early as 2 weeks. (Always ask your doctor first.)

Emotional Well-being: Physical recovery is just one aspect of postpartum care. Take time to nurture your emotional well-being by practicing self-care, connecting with loved ones, and seeking support from other new parents.

By taking proactive steps to care for your body before and after childbirth, you can promote a smoother and more comfortable postpartum recovery. Remember to be patient with yourself and prioritize both your physical and emotional well-being during this transformative time.

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