Once you hold your little bundle of joy in your arms, they become your number one priority. You forget all your aches and pains and want to keep them comfortable, happy, and undisturbed.
But do you know that postpartum care is equally important as newborn care?
Yes, it is, though not much importance is attached to it. Usually, pregnancy, labor, and delivery are considered maternity care.
The postpartum period is usually ignored, though it can be considered the fourth trimester.
What Is Postpartum Care?
The postpartum period starts soon after the birth of a baby and continues till six weeks after. This is when the mother’s body slowly changes and returns to a non-pregnant state.
All care given to a mother during this period is called postpartum care.
A mother undergoes many physical, psychological, and social changes after delivery. Hormonal changes, feeding the baby and recovering from physical discomforts are a few of the things a new mother experiences.
Proper care of the mother during this stage ensures that problems are identified at the right time, and necessary care is provided to overcome the same.
Postpartum care usually addresses the following aspects.
Healing Of The Body
A healthy mother’s body takes at least 6-8 weeks to heal after delivery. The healing period could be longer if you had a complicated delivery.
During a postpartum examination, the doctor or midwife will check the uterus and birth canal to ensure it is healing normally.
Any incisions given during delivery will also be checked for proper healing.
Postpartum Depression
The body goes through a lot of hormonal changes post-delivery. In addition, the responsibilities become manifold during this stage.
All these changes can cause clinical depression called postpartum depression in several new mothers.
Those undergoing postpartum depression will feel a sense of sadness, anxiety, and anger and even feel like hurting themselves or the baby.
Through postpartum consultation, a doctor evaluates the mother’s mental state and suggests necessary treatment options.
Breastfeeding
Though breastfeeding is a natural phenomenon, it may not come naturally to all mothers, especially new mothers.
Sometimes the letdown can be low and cause a lot of pain in the breast and nipples.
In other cases, the breastfeeding posture can be wrong, resulting in severe back pain. All these issues can be addressed through postpartum care.
Nutrition And Exercise
What and how much to eat to maintain a healthy body is another doubt that most new mothers have.
Excess weight gain during this stage can even prompt mothers to cut down on food to regain their pre-pregnancy weight.
Through a postpartum program, the doctor will advise you on the healthy way to lose weight while consuming a proper diet.
Birth Control
Yours and the baby’s health need proper care, at least for a few months post-delivery.
The doctor will recommend birth control measures that you can follow that align with your family plan.
This helps avoid unnecessary pregnancy and maintains a proper age gap between children.
What Is Diastasis Recti And Do I Need A Diastasis Recti Exercise Program?
Diastasis recti is a separation of the rectus abdominis muscles. The abdominis muscles are the long muscles that run vertically on either side of the midline of the abdomen.
In layman’s terms, diastasis recti is the separation of your abs.
These muscles are connected by a fibrous tissue called the ‘linea alba,’ and when the muscles separate (diverge,) a gap (diastasis) is made. Thus the name was born.
Diastasis recti is very commonly seen in women who are pregnant or are in postpartum and there are certain exercise programs that are designed especially to strengthen the abdominal muscles and help close the gap that has been formed.
These exercises typically include core strengthening, pelvic floor exercises, and functional movements.
Diastasis recti exercises will improve the stability and function of the abdominal muscles and slowly help heal the abdominal wall.
Signs of diastasis recti include back pain, rounded shoulders, a visible bulge or gap in the midline of the abdomen, constipation, and incontinence.
If it’s been a while since you had your baby and you still appear pregnant, you may also have diastasis recti.
If you have any of these symptoms and think you have diastastis recti, you will want to speak to your doctor first and foremost. They may have recommendations and provide you with a good course of action. A physical therapist would also be a great person to contact in these cases.
An exercise program may be the next best step to fix diastasis recti.
Can I Fix My Diastasis Recti At Home?
Yes, you can heal your diastasis recti at home and many woman take this approach.
You will want to follow a diastasis recti exercise program specifically designed to fix the abdominal muscles. You don’t want to do just any exercises for diastasis recti, as you can make matters worse.
There are two programs I highly recommend that have been medically proven and tested to fix diastasis recti in over 90% of woman, from the comfort of their own home
If an at-home program doesn’t fix your recti diastasis, you will then likely need one-on-one training with a physical therapist that specializes in postpartum care.
Can Diastasis Recti Heal On Its Own?
It is possible for diastasis recti to heal itself, but about 40% of women still have it by six months postpartum.
So although over half of women do heal on their own, there is still a high chance it won’t. It shouldn’t be something you just ‘hope it heals,’ especially if it’s causing large amounts of discomfort. Some light diastasis recti exercises can cut the healing time in half.
Plus, if left alone, you can make diastasis recti worse over time as the abdominal separation can get worse.
Can Diastasis Recti Be Prevented?
Diastasis recti can be prevented during pregnancy. Incorporating a diastasis recti workout while pregnant can be extremely beneficial and highly recommended.
Regular physical exercise, weight management, and core exercises to strengthen your ab muscles is one of the best ways to prevent diastasis recti before it even occurs.
Specific diastasis recti exercises don’t take long and can make a world of a difference in the long-run.
Healing diastasis recti isn’t very difficult to do, as long as you’re consistent. But we always recommend prevention over treatment.
What Is Mutu?
The Mutu system is a medically recommended support program for mothers. It was founded in 2009 by pre and postpartum health expert Wendy Powell.
The Mutu system is a holistic program that empowers women and helps them gain confidence in how they look and feel about themselves.
The system has an expert-led community that uses proven techniques to improve your body.
This includes improving the pelvic and abdominal areas post-delivery, solutions for embarrassing leaks, and painful sex.
The program also aims to address problems like diastasis recti and prolapse.
What Are The Key Features Of The Mutu System?
MUTU Core Phase Videos
Core and pelvic floor exercises that are medically proven are the main feature of MUTU. Subscribers will get videos of various exercises guiding and instructing them in real-time.
You can start practicing the Mutu core phase as soon as you feel comfortable after delivery. The core phase workout would take around 12 minutes per day.
MUTU Intensive Phase Videos
The intensive phase videos are meant to strengthen, tone and shape your body. Subscribers will get real-time videos of high-intensity pregnancy-safe core exercises that help tone the body.
You can start the Mutu intensive program six weeks after a vaginal delivery and ten weeks after a C-section after getting your doctor’s consent.
The intensive phase workouts take 22 minutes, three times a day.
Alignment Videos
These videos contain clear demos and instructions that help maintain the right posture for core and pelvic recovery and function.
Personal Online Tracker
The personal online tracker lets you make updates in real-time. This helps keep track of your progress every time you log in.
Food Guide
What to eat post-pregnancy is something most new mothers are confused about.
The food guide provides actual nutritional know-how that helps maintain your health and balance the hormones.
The food guide is prepared to give you more energy and strengthen your body.
Medical Resources
If you need any medical help, our medical or specialist referral program provides you with expert information.
All medical sources and professionals are credible and trusted and provide you with the right information you want.
What Are The 12 Modules Of The Mutu System?
The Mutu system comprises 12 modules that you should follow over 12 weeks. A few people start feeling the changes within six weeks, though you need to work out for at least nine weeks to see the actual changes.
Maintaining consistency in the workout is the key to its success.
You can move on through each module at your own pace. But remember to stick to a module for a minimum of one week.
The 12 modules consist of 4 core phases. There are 11-minute videos as well that you can access through the website. These exercises help build up your pelvic floor and core muscles.
The modules start with a slow pace that gradually gains momentum as you reach module 3. At this stage, intensives like low-impact cardio are introduced. There are five exercises of 45 minutes each to be done three times. But as you go up the module, you will notice the exercises becoming more intense.
The MUTU program’s various exercises aim to address the issues below.
Postpartum Fitness
Postpartum fitness includes exercises to relieve lower back pain, better body alignment, faster recovery from C-section, pregnancy weight loss and post-birth recovery.
Diastasis Recti
Diastasis recti is a condition in which the muscles along the midline of the abdomen get separated.
As a result of this, there will be a visible bulge that protrudes above or below the belly button. This can result in difficulty while lifting objects and pain during sex.
Hernia And Prolapse
Postpartum umbilical hernia and pelvic prolapse are common post-delivery.
The Mutu program suggests lifestyle changes and safe exercises that provide relief from the above conditions without surgery.
Mental Health
Postpartum depression is a mental condition that is usually neglected. But it needs a lot of attention as it affects the physical and mental health of the baby.
Mutu program aims to address this condition by providing physical and mental support to new mothers post-delivery.
Pelvic Girdle Pain
Pelvic girdle pain or symphysis pubis dysfunction causes stiffness of the pelvic joint, making movement in pregnant women difficult.
The Mutu program suggests the right exercises to overcome symphysis pubis dysfunction and how to manage the condition.
Back Pain
Back pain is very common during pregnancy and after delivery. The hormonal changes and the increasing tummy weight during pregnancy are the causes of back pain.
Improper posture while feeding and hormonal changes can cause back pain post-delivery.
Mutu program aims at providing a solution to back pain through proper exercise. Counseling sessions by lactation consultants help you maintain the right posture while feeding.
Weak Pelvic Floor
The pelvic floor consists of muscles that support your vagina, urethra and anus. Pregnancy and delivery can cause the weakening of the pelvic floor.
Mutu system recommends pelvic floor exercise that helps strengthen the pelvic floor. Strengthening the pelvic floor helps solve problems like urine leakage and poor sexual health.
Weight Loss
Weight gain is a major problem faced by mothers after delivery. Mutu program prescribes safe exercises and a healthy diet that helps new moms lose weight.
This eventually boosts your confidence and overall well-being.
What Are The Various Components Of The Program?
For Pregnant Moms
Mutu provides the necessary information to all pregnant mothers about pregnancy and postpartum care. They are taught the basic core and pelvic floor exercises that help them get ready for birth.
Through this program, pregnant moms get a better understanding of the muscles that help in birth and recovery.
The expert-led community clears all the doubts and prepares you for the major task. Through the Mutu program, pregnant moms are empowered and fully prepared both physically and mentally to face the big day.
What makes the Mutu program stand out is that it is recommended by OB-GYN’s, midwives, doctors, and physical therapists.
For New Moms
Every pregnancy is different. Thus, whether you are a new mother or have gone through the stage before, you experience something new.
Mutu provides all information that a new mom needs to know. It helps in a gentle transition to motherhood by providing you insight into your body and mind.
The expert-led community lead you through every stage of the fourth trimester i.e. postpartum.
For Not-So-New Moms
No time is too late. If you are all settled with your baby and wish to concentrate on your well-being, Mutu has programs for not-so-new moms.
It teaches you how to regain your confidence through healthy workouts. It also focuses on therapeutic exercises that help heal diastasis recti and pelvic floor dysfunction.
What Are The Benefits Of The Mutu System?
Boost Confidence
It is quite natural for women to lose their confidence after having a baby. The baby bulge and sagging breasts can take confidence away from you.
Mutu helps you regain confidence through a series of exercises. It helps promote pelvic floor, and core strength, thus helps boosting your morale.
Less Time
The time commitment for doing core exercise is 15 minutes per day. Overall, you need to spend only less than 25 minutes, 3-5 days a week.
You can adjust the timing at your convenience. If, for any reason, you have to stop the workout and restart it again, you can go back and repeat the workout.
Moreover, once the 12 weeks are over, you can pick any core exercise or workout from the list.
Greater Flexibility
You can stream the workout from anywhere on whichever device you want. You can access the exercises through the website or app.
Whether it is your cellphone, tablet, smart TV or laptop, you can stream the workouts. You need not miss any session just because you are on holiday or away from home.
Online Global Community
You can connect globally with other Mutu mamas through the Mutu program. The system has a secure forum through which you can discuss your problems and get solutions.
This helps build a strong rapport with like-minded people.
Expert Support
If at any point you are doubtful about your workout, the certified Mutu pro and community manager can guide you.
They provide the necessary advice and keep you motivated throughout your journey.
Free Trial
To get a feel of the MUTU program, you can opt for a free trial, where you will be granted access to the first four modules of the program and the support forum.
The free trial will be granted for ten days, wherein you should provide your payment details. If you are not satisfied with the program for any reason, you have the option to cancel it at any time.
What Is Every Mother?
Like Mutu, Every Mother is also an exercise plan that creates a personalized daily exercise regime.
This program was started in 2018 with the primary objective of providing the necessary information to mothers to keep themselves strong and energized throughout their motherhood journey.
The team comprises fitness experts, designers, and marketers who come together to meet the sole objective of fitness for mothers.
All exercises in the Every Mother program are tailor-made to suit your core and pelvic floor requirements.
The main aim of Every Mother is to make women aware of their core and pelvic floor muscles and enable them to strengthen them.
The program has a range of prenatal and postnatal activities, including managing diastasis recti, pelvic pain, and sexual health.
The therapeutic core exercises developed under this program help gently heal and recover from a C-section surgery.
What Are The Three Different Stages Of The Every Mother Program?
EMBody Prepare
This is a program meant to prepare your body for pregnancy and delivery. This is an OB-endorsed trimester-specific program that keeps you fit throughout the pregnancy.
Through this program, you can overcome common pregnancy problems like low back pain and urine incontinence.
The program enables you to gradually build strength and stamina for safe delivery.
EMBody Reclaim
The body reclaim program is meant for the postpartum stage. You can start this exercise whenever you feel comfortable after a vaginal delivery or C-section.
EMbody reclaim resolves diastasis recti and slowly helps the new mothers get back to normal life during the first six weeks after delivery.
Even if you suffer from an umbilical hernia, you can undertake the EMbody reclaim program.
Sometimes, umbilical hernia and diastasis recti occur together. Once diastasis recti are resolved, the symptoms of umbilical hernia also become mild.
However, in case of severe symptoms of an umbilical hernia, surgery may be prescribed by the doctor.
EMBody Surpass
Body surpass makes the EMbody program a lifestyle choice. It consists of a variety of exercises that you can follow on a day-to-day basis to keep yourself fit and healthy.
You can change from one stage to another easily by clicking the ‘change stage’ link on the website or app. Each stage will have prescriptive workouts that you can follow. However, if you wish to access the workout of your choice, it is also possible through the app.
If you are doubtful about which stage or program to access, you can fill out the details in the curated onboarding survey. This provides you with access to the program that is best suited for your stage.
What Does Every Mother Subscription Include?
An All-Inclusive App
Subscribers need not purchase any app to access the program. You can download the app free of cost from Android or iOS devices and log in to your subscription plan.
The easy-to-navigate app lets you access the programs with ease.
Tailor-Made Program
Every program in the Every Mother app is customized to meet the users’ individual requirements. Several guided paths in the program fit your stage and fitness level.
So you can easily access the right program depending on whether you are in the pre or postnatal stage.
Daily Workouts
You are provided access to daily workouts to meet your individual goals. These workouts are provided as a curated list of videos which are later checked off once you complete them.
This makes it very easy to track your progress in the app.
100+ Workouts
The app provides access to 100+ full-body workouts with an average time of 20 minutes.
These workouts grow monthly and are spread across all three stages of motherhood i.e., before pregnancy, post-pregnancy, and thereafter.
Foundational Library
The library contains tips and expert guidance related to the various techniques used in the program.
Subscribers can refer to the library to get all information about the different techniques and programs.
Support Group
Peer support plays a crucial role in making any program a success. The app provides access to a community of mothers with whom you can share your fitness journey.
You can also participate in guided fitness challenges when you are part of the support group.
What Are The Different Exercise Plans Available With Every Woman Program?
Strength Training
All body muscles become weak after delivery. Strength training helps tighten and tone your body and helps you regain its original shape and strength.
Total body fitness is ensured through strength training.
HIIT
HIIT or High-Intensity Interval Training comes with a short period of anaerobic exercise followed by a brief recovery period.
This helps strengthen your core and pelvic floor muscles, thereby preventing urine leaks.
Yoga
Mental relaxation is highly essential during the postpartum stage to overcome postpartum depression.
Yoga helps you relax physically and mentally and overcome all difficulties faced during this stage.
What Are The Issues Addressed By The Every Mother Program?
Diastasis Recti
Diastasis recti is a condition normally found in pregnant women above 35 years. It is a condition in which the large abdominal muscles separate.
The result can be a bulged belly a few months or years postpartum. Every Mother program aims to resolve diastasis recti and reduce the risk of pelvic floor bulge.
Prolapse
The weakening of the pelvic floor muscles after delivery can result in a prolapse, wherein the pelvic organs bulge into the vaginal canal.
The pelvic floor muscle training as part of the Every Mother program helps strengthen the pelvic muscles and reduce prolapse symptoms.
Urinary Incontinence
Urinary incontinence or bladder control loss is another problem women face post-delivery.
Through the various strengthening exercises under the Every Mother program, a healthy muscle balance can be achieved, which helps improve bladder control.
Surgical Recovery
C-sections can be a painful affair that takes a lot of time to recover from. The Every Mother program comes with safe therapeutic core exercises that gently heal and helps you recover fast.
Pelvic Pain
Excessive muscle tension during pregnancy can cause pelvic pain. The customized exercise programs of the Every Mother program strengthen the pelvic region and relieve pelvic pain.
Sexual Health
Pain during intercourse and reduced sensation are major problems faced by women post-delivery.
Through therapeutic sessions involving pelvic floor exercises, sexual health can be improved to a considerable extent.
What Are The Benefits Of The Every Mother Workouts?
Boost Confidence
Like the Mutu system, Every mother is also designed to boost every mother’s confidence. Post pregnancy, you will notice the sagging breasts and bulging belly taking away your confidence.
The Every mother program has clinically proven and evidence-based exercises that help strengthen your core and pelvic floor muscles. This helps boost your confidence.
Less Time Consuming
You can finish the workout if you have 30 minutes to spare each day. The exercise regime comes with a 10-minute video on abdominal muscle strengthening exercises.
In addition, there will also be a 20-27 minutes workout every day to strengthen your whole body.
Anytime Anywhere
It is possible to stream the various exercises and workouts of every mother app from anywhere you want. You can use a cellphone, tablet, laptop or even a smart TV to stream the workouts.
Whether you are on a business trip or vacation with the family, you can carry out your fitness regime using this app.
Total Body Solution
Though the various exercises of this program are meant to strengthen the core and pelvic floor muscles, it comes as a total body solution.
The exercises are therapeutic in nature that heal and strengthen you physically and mentally.
Engaging Programs
Every mother has a range of programs to keep all mothers engaged. From yoga to core intensive and cardio strength, the app offers a wide variety of exercises.
Customized Programs
All programs are customized based on your individual needs. Your core and pelvic floor symptoms are analyzed to come up with a daily curated exercise regime.
In the case of prenatal workouts, the program offers trimester-specific prescriptive workouts.
Minimal Equipment
You need only very little equipment to do the various exercises prescribed by the program. In the absence of equipment, you can use easily available products like water bottles for exercise.
Some programs may require you to use a corset for a speedy recovery. You can check with the members of the community about the use of a corset.
Tracking Tool
The app comes with a racking tool that lets you keep track of your progress. You can enter the measurements on days when you are prompted and see the progress.
MUTU Versus Every Mother
Mutu and Every Mother are evidence-based fitness programs for women. Whether you are pregnant, a new mother or a not-so-new mother, you can find exercises that suit your needs in both programs.
Here are some of the factors that are common to both programs.
Approach
Mutu and Every Mother provide a holistic approach where exercise and diet are given importance to achieve the end result.
Both programs provide a food guide that contains the healthy food options to consume to achieve your end goal.
Component
The crux of both programs is core and pelvic floor strengthening. The various exercises in Mutu and the Every Mother programs are designed to achieve this basic objective.
Whether it is to reduce pelvic pain or boost confidence, the core and pelvic floor exercises help a lot.
Besides, issues like diastasis recti, prolapse, urinary incontinence and sexual and mental health are also given due consideration in both programs.
Flexibility
MUTU and the Every mother program can be accessed online and also through an app. You need not download anything from the app.
Once you purchase the membership, you can automatically access the programs through the app.
Thus, you can view the programs through multiple devices like phones, laptops, tablets or smart TV’s.
Whichever part of the world you are in, you can easily access the programs from any of the smart gadgets.
Timing
The workouts in both MUTU and Every Mother are designed to fit into a busy mother’s schedule.
All core workouts are for 10-12 minutes, and intensive workouts are for around 20 minutes. Thus, you can finish a session in less than 30 minutes.
Tracking Tool
A personalized tracking tool is another great feature of both MUTU and Every mother.
This tool helps you to keep track of your progress on a daily basis.
Cost
Mutu is available for a monthly subscription of $28/month and an annual subscription of $132/annum.
For Every Mother, the rate is $59.99 per quarter, which accounts for $19.99/month and an annual subscription of $119.
So yes, the Every Mother program is cheaper when compared to MUTU.However, MUTU offers a ten-day free trial.
If, for any reason, you are not satisfied with the program, you can cancel the subscription after the trial period.
Suitability
Both MUTU and Every Mother are suitable both during and after pregnancy.
The various exercises are tailor-made considering the physical conditions at various stages of pregnancy.
Equipment Needed
MUTU and Every Mother require some basic equipment like a yoga block, foam roller and weight resistance bands.
MUTU program comes with a kit bag that contains all the basic equipment. For the Every Mother program, you need to procure the equipment by yourself.
Conclusion
If you want to stay fit and confident both during and after pregnancy, MUTU and Every Mother programs are a GODSEND.
Both programs are designed keeping in mind the specific requirements of each stage of motherhood.
Both programs provide insight into the basic exercises to follow to achieve core and pelvic floor strength.
It also contains a food guide that lets you choose healthy alternatives to achieve your end goal. Thus, both fitness programs follow a holistic approach.
From a cost point of view, the Every Mother program would be a more affordable option. However, MUTU provides greater flexibility in payment as they have a free trial and a monthly payment option.
If for any reason, you are not satisfied with the programs, you can cancel the subscription after the free trial.
Whether to choose MUTU or Every Mother is basically your individual choice, as both programs follow more or less the same strategy.
However, it is always advisable to consult a doctor before choosing any fitness program.