Postnatal Exercises

Once your baby is born, you will find yourself drained of energy and the care of your newborn could leave you physically and emotionally exhausted. The pressure involved in looking after your little one could often make you feel close to tears, and you might find that you have little or no time for yourself.

However, it is important that you do get enough exercise after childbirth, since your body has just been through a great deal. Postnatal exercises will help boost your energy levels, as well as make you look and feel better.

You do not need to start on these exercises from the very day after you get the baby. Start on them when you feel up to it. If you have just had a caesarean section, you might want to consult with your doctor before starting up any postnatal exercises, since most often there is a period of reduced activity that is recommended in these cases.

Starting on postnatal exercises too soon might cause your stitches to pop or could lead to complications. Once you have decided to exercise, and if you have got a clean chit from your doctor, bear in mind that you should begin slowly. The following exercises will help you get back in shape and to feel better.

The Leg Slide
The leg slide is done by lying flat on your back with your feet flat on the floor and with your knees bent. Place your hands flat on the ground, beneath the lower part of your back. Breathe out and slowly slide your legs forward, so that your knees are brought to the ground. Breathing in again, slide your legs up to the position at which you started.

The Pelvic Rock
The pelvic rock exercise is done by lying on your back with your feet flat on the floor and with your knees bent. Breathe out and move your pelvis so that it resembles a rocking movement. As your rock your pelvis, your lower back should be flat on the floor. Move your pelvis again in a rocking movement so that the lower back lifts from the floor. Breathe in again and move back to the position at which you started.

Pelvic Floor Exercises
Contract your pelvic muscles and count till four. Relax them. Repeat this exercise in sets of six, at least 4 times a day. This will help tighten your pelvic muscles to a great extent.



This entry was posted in Mom
Joy Natarajan