Congratulations on your new bundle of joy! Whether you’re a first-time parent or a veteran, let’s work on helping you feel comfortable in your new body. Our goal isn’t to go back to our “pre-baby body”, but rather to move forward in recovering from childbirth and keeping your body healthy. I, for one, am proud of the stretch marks that now decorate my stomach. It’s like a sweet, new tattoo that proves my body created life!
The First Week
It is incredibly sad to learn and experience the lack of information that postpartum people receive on how to care for themselves. When I was discharged from the hospital after four days (my baby arrived via unplanned cesarean section after spontaneous labor), the only limitations my doctor provided me for the first three weeks were to avoid exercise, intercourse, stairs, driving, and picking up anything heavier than my baby. After three weeks, the list of limitations was just exercise. After six weeks, none. Apparently, humans are fully healed after six weeks.
I had no intentions of running to the dojo for the first six weeks, but my muscles ached and there was no discussion on exercises that would be beneficial or harmful. Nobody told me what I could do to make my life easier during this transition into parenthood.
At the pediatrician appointments and my postpartum checkups, whenever the conversation turned to become about me, it was always about assessing whether I have postpartum depression or not. It’s great that they’re actively trying to catch and treat it early because many new parents need the treatment, but it felt forced since there was no opting out of the questionnaire at every appointment (and it turned out that I had postpartum anxiety, not depression, which wasn’t even covered).
I feel like my physical recovery was quick and easy, but that’s also partly due to my age (28) and resources (my partner took family leave for the first two weeks, and neighbors participated in a meal train for us that lasted nearly a month). I, fortunately, did not have any complications regarding my incision, but having said that, I was still nearly immobile for the first week because of the pain and weak muscles. I was also terrified of just using my abdominal muscles, so sitting up/down and getting in/out of bed turned into an act of pure arm strength instead.
Weeks 2 and 3
Due to my inexperience, I’m not sure if it was because I had a c-section or if this is normal for most people that give birth, but I was still ultimately useless as a person in these early weeks. I was nothing more than a milk machine because I could barely take care of myself.
I slept in a recliner instead of a bed because I could use my arms to hoist myself in and out. While I could lay on my side, getting in and out of that position took a painfully long time. My house has stairs, but I limited myself to only one trip down and up per day. It was just too painful and exhausting. There was no way I would be exercising at this time either.
And again, while I could essentially practice hand techniques lying in bed, I spent most of my time sleeping, caring for my newborn, or struggling to survive. I didn’t have the energy to spend on extracurriculars.
I don’t understand why some people think family leave is a vacation—it is most definitely not a vacation. I don’t know about you, but when I go on vacation, it is to take a break from the stressors in life, to get away from the city and the people, and to relax.
When you’re deep in the newborn forest, it is so far removed from a vacation in concept. I’m stressed out about my milk production (and the pumping, freezing, leaking, and painful complications that come with it), my baby’s needs (why are you crying?!?!), my partner’s needs (please stop talking to me right now, I just want to sleep), my house’s needs (when was the last time I cleaned a dish?). I forgot about my own needs more often than not (I think it’s been a week since my last shower. Oh well, my hair isn’t that greasy yet).
Weeks 3 to 6
Despite my doctor telling me that my limitations have been reduced to only avoid exercise, my belly was still so saggy that it was uncomfortable to lay on my side without some kind of support, like a pillow, for that extra skin (fun visual, I know). I also still felt “sloshy”, like my organs haven’t quite settled back into place yet. I used wraps during the day to bind my entire midsection to hold everything in place still.
During this time, I just did slow arms and legs-only activities, usually while shuffling about the house in my binder or sitting in my recliner-bed. I avoided using my core, let alone exercising it, in order to let it heal. I was probably more cautious than I needed to be because I was adamant about attempting a speedy recovery. I didn’t want to overdo it just to prolong the process.
Weeks 6 to 8
At six weeks postpartum, I was supposedly healed. My doctor lifted all exercise restrictions. I certainly didn’t feel like I was back to 100%. I was still slow, weak, and fatigued.
Fortunately for me, I had a unicorn baby that started sleeping through the night around this time. Unfortunately for me, this meant I woke up every morning in pain with a chest about to burst from milk production. Ever popped a balloon because you filled it with too much air? Yeah, that’s how my skin felt. Anyway, this article is supposed to be about karate, not my chestfeeding issues.
I returned to the dojo to at least get my whole body moving again. I still took it easy because I have diastasis recti, also known as a separation of the abdominal muscles. If you’re unsure about having diastasis recti, I recommend working out under the assumption that you do until it’s confirmed that you don’t.
While practicing kata, I was leaning a lot more than usual. It’s been nearly three years and I still lean because my abdominal muscles are like a loosely tied corset. I can exercise and work out to my heart’s content but not all bodies are the same. Perhaps all it needs is exercise. Perhaps it needs surgery to be fixed. In which case, this just might be how my body is for the rest of my life. I am okay with that. I am okay with having this physical disability.
I also want to add in an honorable mention about the pelvic floor. While peeing a little bit when you cough, sneeze, or laugh is common and normal, it’s not supposed to stay that way. Many people don’t seek treatment for years (even decades) because their experiences are minimized and dismissed by others. If you’re still experiencing these issues, please consider pelvic floor therapy.
Exercise
For this entire series, I’ve been curating a list of encouraged exercises and exercises to avoid. But as always, trust your judgment. You are the expert of your own body. So once you’re cleared for exercise again, these are my personal, unprofessional recommendations.
What to Avoid
Theoretically, you don’t have to avoid anything once the exercise limitations have been lifted by your doctor. But as I mentioned before, if you don’t know if you have diastasis recti, work out under the assumption that you do until confirmed that you don’t. It’s safer to take precautions to not make it worse just in case it’s there than to charge ahead blindly only to injure yourself further due to ignorance.
When this action [movements that places strain on the midline] is repeated forcefully, and frequently, the degree of separation can actually worsen.
Kevin Brenner, M.D., F.A.C.S., a board-certified plastic and reconstructive surgeon based in Beverly Hills
Avoid heavy lifting, and any exercises that involve twisting the spine or work the abdominal wall against the force of gravity.
Helene Byrne, a prenatal and postpartum health and fitness expert and founder of BeFit-Mom
Backbends and other spinal extension movements are also out because they increase stress on the abdominal tissues. Traditional exercises to get a six-pack are not going to give you the benefit you are looking for.
Ben Butts, P.T., director of rehabilitation services and Performance Therapy at Providence Saint John’s Health Center in Santa Monica, California
So with that, I’ve created this brief list of replacements based on the exercises we do in my dojo’s adult classes:
- Sit-ups – replace with bridges (can even toss in a pelvic tilt)
- Crunches – replace with foot lifts
- Oblique curls (or reverse curls) – replace with cat cow
- Planks – replace with side planks
My Conclusion
My case of diastasis recti is “mild” and I don’t experience any pain when doing katas. In addition to that, I don’t think (in my non-medical opinion) that I hold the trunk-twisting movements involved in karate techniques during practice long enough to do any damage.
With that said, I continue to practice the katas, kihon, and kumite as before. As Sensei Riva has said a million times, simply doing karate will build up our muscles. It’s just the stretches before and after class that I perform substitutions to avoid direct movements that could make my condition worse.
My only other personal reservation is receiving a direct hit to the abdomen during kumite. Accidents happen after all. No medical professional will ever recommend activities that could potentially harm you. How good are you at blocking? What steps are you and your uke taking to minimize accidental hits to that area? These are all factors worthy of consideration. If the risk is worth it to you, that’s your choice to make.
If you have any specific questions or concerns in regards to your pregnancy or postpartum health, please consult your doctor. The information here is based on the average, low-to-moderate risk pregnancy.
Sources & Continue Learning
- Video: Dr. Brianne Grogan, PT, DPT, “Crunches Done Right (for Mild Diastasis Recti and/or Prolapse)” (Apr. 25, 2018). FemFusion Fitness and Pelvic Health on YouTube.
- K. Aleisha Fetters, “6 Diastasis Recti Core Exercises for New Moms” (Nov. 1, 2017). Daily Burn.
- Alesandra Dubin, “Diastasis Recti Exercises: Do’s and Don’ts for Your Postpartum Pooch” (May 26, 2015). Parents.
This article uses gender-neutral language because not all pregnant people are women. I am one of them.
Disclaimer: The author of this article, Tessa Watkins, is not a medical professional. All advice provided here is through research, discussion with medical professionals and pregnant people or people who went through pregnancy, and Tessa’s own personal experience of being pregnant. Tessa practiced karate at Riva’s Shotokan Karate-do for the duration of their pregnancy.
