Adore Your Pelvic Floor

Return to Running Postnatal Guidelines – Load and Impact

29th March 2021

Here are some of our Adore Your Floor Coaches sharing the exercises recommended in the Returning to Running Postnatal Guidelines put together by Grainne Donnally, Emma Brockwell and Tom Goom, with the aim to have a benchmark assessment for women to returning to running postnatally or post-surgery.

Taking on board we are all individuals at different stages of rehab and fitness we offer a modification to in order to build up to the ultimate aim exercise.

All exercises need to be achieved without symptoms occurring, this includes:

  • Pain
  • Heaviness or
  • Dragging surrounding or within the pelvis.

In addition, we want to avoid symptoms of incontinence.

For that reason, we recommend you adjust depth, intensities and reps according to your needs.

You will see today on the screen exactly how as individuals we will have different wobbles in our balance and modifications occurring throughout, which is FAB as we are REAL WOMEN using the load and management assessment of the guidelines in real time.

  • Walking 3o Minutes is the first requirement, from there….
  • Single leg balance – 10 seconds
  • Single leg squat 10 X Reps on each side
  • Jog on the spot 1 minute
  • Forward bounds X 10 Reps
  • Hop X 10 Reps on each side
  • Single leg Running Man bent knee on each side X 10 Reps on each side

The advice is to continue to practice if the reps are difficult to complete.

Base line prior to running with regards to pelvic floor exercises:

  • 10 X Reps maximum voluntary fast contractions and releases
  • 8-12 X Reps 6-8 seconds maximum voluntary contraction and releases
  • 60 seconds sub-maximal 30-50% contraction

When starting your running regime begin short 1–2-minute runs considering length of stride and power and walk breaks in between.

For those who are currently attending or have attended the Adore Your Floor Programme the exercises we have completed today will complement the Adore Your Floor Home Functional Programme.

Thank you to our Adore Your Floor Coaches, Suzi Read, Charlotte Fitzgerald and Sophie Spackman for your input and participation on the recording, you have been brilliant fun to share the afternoon with.

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