Szülés utáni felépülés — medencefenék, diasztázis, visszatérés a futáshoz

ACOG 2018 extended postpartum guidelines established the principle: recovery extends past 6 weeks, into a distinct phase where pelvic floor + diastasis + return-to-exercise need their own framework. Bo 2017 established pelvic floor physical therapy as first-line treatment for postpartum stress urinary incontinence. Mota 2015 documented that diastasis recti is present in most postpartum women — and the specific TVA + pelvic floor work supports recovery; aggressive crunches in early phase can worsen the gap. Goom 2019's return-to-running postpartum (RTRP) consensus established that running should be avoided before 12 weeks postpartum AND symptom-free — leakage, prolapse pressure, persistent diastasis symptoms all indicate not yet ready. Postpartum depression screening (EPDS) is part of recovery care. The exercise priorities are therefore: pelvic floor (kegel + functional integration), TVA + deep core for diastasis recovery, posterior chain + posture against breastfeeding + baby-carrying load, breath/parasympathetic for the sleep-deprived nervous system. AVOID return-to-running before 12 weeks + symptom-free; AVOID heavy lifting + crunches in early phase if diastasis + symptomatic.

Volya's catalogue carries the foundation moves: kegel-contraction for pelvic floor strength + UI recovery, transverse-abdominis-activation for deep core + diastasis recovery (Mota 2015 evidence base), supported-glute-bridge for posterior chain that protects the back during breastfeeding + baby-lifting load, wall-push-up for upper-body strength scaling, scapular-retraction for posture against rounded breastfeeding shoulders, cat-cow for spinal mobility (avoid deep extension early), supine-knee-to-chest for low-back release, diaphragmatic-breathing for parasympathetic regulation + sleep-deprived recovery, standing-march for cardio. The AI coach also knows the nutrition side — adequate calorie intake supports lactation (+400-500 kcal/day if breastfeeding) + tissue recovery + mood, protein 1.4-1.6 g/kg/day for tissue + pelvic floor recovery, iron labs (postpartum anaemia common after blood loss), DHA 200-300 mg/day from low-mercury fish or algae oil (cognitive + mood + breastfeeding support), calcium 1000 mg/day, hydration acute when breastfeeding 3-3.5 L/day target, B-complex + magnesium support sleep-disrupted recovery, AVOID restrictive 'snap back' patterns (impair lactation + recovery + mood), AVOID return-to-running before 12 weeks + symptom-free. CRITICAL: OB-GYN + pelvic floor PT + lactation consultant (IBCLC) + postpartum depression screening (EPDS) + Postpartum Support International (PSI) helpline + 988. Persistent pelvic pain, leakage, prolapse symptoms — pelvic floor PT first-line per Bo 2017. This is NEVER a replacement for postpartum medical care.