During the nine months of pregnancy, childbirth and the subsequent postpartum period, a woman goes through more changes – physically and mentally – than a man does in his entire lifetime.
Even a normal pregnancy without complications represents a comprehensive hormonal, physical and psychological process of change. After the birth, a longer phase of involution then follows. By definition, this so-called postpartum phase lasts until complete involution of the uterus. until the baby is weaned.
It is an enormous challenge for every woman, both physically and mentally: weakened pelvic floor and abdominal muscles [LEFT], back pain, "baby pounds" [LINK], hormonal changes, sleep deprivation, growing into the new responsibility and role, all-around care of the child, changed social relationships, baby blues or even postpartum depression.
In order to optimally support physical involution, especially the strengthening of the pelvic floor muscles, we recommend that you start with simple involution exercises [LINK] directly after childbirth, attend an involution course [LINK] and integrate pelvic floor training [LINK] into your daily routine.
Ca. eight weeks after delivery you can also start with a LAUFMAMALAUF course. In the case of a caesarean section, we do not recommend until approx. 10 weeks to start. We offer the following course formats for new mothers: Courses with child& Stroller [LINK], courses with child& gurney [LINK], courses in the shopping center [LINK] and prevention courses [LINK]. Arrange a free trial session in your city [LINK] or let us know your city of choice [LINK] if LAUFMAMALAUF is not yet available in your area.
Important: The LAUFMAMALAUF courses are not a substitute for a postpartum course [LINK] or a postpartum course [LINK]. for regular pelvic floor training in everyday life [LINK]. Your LAUFMAMALAUF trainer will be happy to recommend a midwife or physiotherapist for the regression.
Birth is followed by the phase of involution (regression) and adaptation
(adaptation), which is normally the time in which the woman who has been in labor during the
Pregnancy and childbirth structural and functional
changes return to their pre-pregnancy state.
This so-called postpartum phase takes its name from the Latin of
"post" = "after" and "partum" = "birth". But how long does this phase last?
Generally, the postpartum period is divided into three stages:
- Early postpartum
- Middle postpartum
- Late postpartum
The early postpartum period
Early postpartum is the first week from the birth of the placenta until 10 weeks after birth. Day
after the birth. In the first few days, the main thing is to get away from
to recover from the stresses and strains of the birth, to recharge your batteries and to
familiarize yourself with.
The uterus starts immediately after the birth with – often clearly noticeable –
"afterpains" their regression to the original size. Also for
birth-related wounds such as episiotomy, perineal laceration, cesarean section, and
Placenta detachment begins the healing process. Massive hormonal changes
cause the "milk shot" and initiate the breastfeeding phase in breastfeeding women.
The middle postpartum
The middle puerperium begins in the 2. week and lasts until
to the 6. or 8. Week after birth. During this time, the blood and
The lymphatic vessels reunite, the organs in the abdomen return to their original size and
organs in the abdominal cavity return to their original size and position, and tissue fluid, which forms the connective tissue
The blood that has puffed up is excreted in greater quantities. Muscles, tendons and ligaments
slowly regain elasticity and performance. For women who have had a C-section, this phase of healing takes a little longer, usually 8 to 12 weeks.
The late postpartum period
The late week bed starts accordingly after six resp. eight weeks and continues until complete recovery.
When the regression is complete is individual for each woman
different. The third phase of the postpartum period is therefore the phase in which the
mother the physical changes caused by pregnancy and by the
birth have formed back again so far that the woman approximately her
Has regained physical condition from before pregnancy. This can take several months. Therefore, in the vernacular, it is also said: "Nine
months it comes, nine months it goes."
For women who are breastfeeding, complete involution begins only after weaning. Because another hormonal surge stops the milk secretion of the mammary glands and causes the purification and drainage about 4-6 weeks after weaning.
Other women transition almost seamlessly from the
postpartum phase into the (next) prepartum phase.
When is the perfect time to start exercising again after childbirth??
The mental adjustment process of a young mother is just as important as the physical one. Coming to terms with the new role of mother and the new tasks and responsibilities associated with it takes time.
It depends on many individual factors, how fit and ready a young nut/mother feels to become again sportily active after the birth. Immediately after the birth, there should first be a phase of recovery and meeting the child. Only then does the focus lie on readjusting one’s own body and finding one’s way again in the environment.
In addition to postnatal gymnastics [LINK] and pelvic floor exercises in everyday life [LINK], we recommend integrating regular exercise into your daily routine as soon as possible after giving birth. In addition to physical activity, participation in a LAUFMAMALAUF course offers the opportunity to move together in a group, to exercise in the fresh air and to take the baby along for a workout in the park.
Curious? Simply schedule a trial class in your area [LINK] and try a stroller class [LINK]!