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Postpartum
Exercise
After delivering a
baby, exercise is usually pretty low on most women's priority list. Depending
on the experience of birth, a few light exercises to help tighten those
stretched muscles might be initiated about 1 week after giving uncomplicated,
vaginal birth. Those who have had a caesarean
birth will need a different set of exercises.
Long term, getting
back to a regular exercise
routine with a new baby around can be a challenge, but it is important
for women who want to regain their shape, lose some weight and regain
lost muscle tone and fitness. For several weeks after delivery, limit
yourself to the toning exercises on this page and light walking. Once
your physician has determined it is safe for you to increase physical
activity, begin exercise slowly and gradually build it up to a level that
is comfortable for you.
One
Week Postpartum
Review
this one week postnatal exercise routine with your obstetrician, and follow
the doctor's instructions regarding its appropriateness for you. These
exercises should be performed slowly and with focus. The number of repetitions
is only a guide, so if you feel weak do less repetitions taking breaks
as you need them. You will find you are getting stronger and able to complete
more repetitions with time. Listen to your body.
Day
1 of Exercise Routine
One week
after delivery, and upon approval from your obstetrician,
begin Kegels, pelvic tilt and ankle circle exercises.
Kegels
Kegel exercises are extremely important for strengthening the muscles
of the pelvic floor. These muscles will be swollen and tender after
delivery and you will not feel like doing these exercises. You should
do as many as you can tolerate to gradually gain back tone of the
muscles. The exercises can also help speed up the healing process
of an episiotomy.
- Tighten your
urinary passage and vaginal muscles for three seconds, relax the
muscles for three seconds.
- Begin with
10 three-second squeezes twice to three times a day. Increase
repetitions slowly.
- Work up to
doing 50-100 Kegels a day.
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Pelvic
Tilt
This exercise will strengthen your abdominal and back muscles. Move gently.
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- Lie on your
back, knees bent, feet on floor.
- Exhale and
tilt your pelvis upward.
- Tighten your
abdominals and squeeze your buttock muscles together.
- Gently flatten
the small your back against the floor.
- Hold for
a count of five.
- Inhale as
you release.
- Repeat 4
- 6 times.
- DO
NOT arch your back while performing pelvic tilts.
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Ankle Circles
This exercise will feel great, and enhances circulation in your legs and
feet.
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- Make 10-15
circles with your ankles in a clockwise and counterclockwise direction.
- Repeat three
to five times.
- You can do
ankle circles while sitting or lying down.
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Day 2-to-4
Repeat the
Kegels, pelvic tilt and ankle circle exercises. Add the leg sliding exercise.
Leg Sliding
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- Lie on your
back with your knees bent.
- Do the pelvic
tilt (do not arch).
- Inhale, then
slowly slide one heel up the floor or bed, exhale and slowly lower
the leg.
- Keep your
back flat at all times and only work within the range that you
can maintain a flat back.
- Repeat 5
times with each leg.
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Day 5-to-7
Repeat the
Kegels, pelvic tilt, ankle circle and leg sliding exercises.
Add the bridge and modified crunch.
Bridge
This exercise
will strengthen abdominal and back muscles while providing mobility to
your spine.
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- Lie on your
back with knees bent, feet firmly on bed hip width apart.
- Raise buttocks
slowly off the ground and lift your hips about 2-3 inches off
the floor to form a straight line.
- Place your
hands on your buttocks to feel the muscles tighten.
- You should
feel the weight primarily in the legs and buttocks, not your lower
back. If you feel in the lower back, then lower your hips slightly.
- Repeat 3-5
times.
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Modified Crunch
This exercise
will strengthen your abdominal muscles.
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- Lie on your
back with knees bent. Arms can be behind back, out in front, or
crossed on chest.
- Inhale, then
exhale and raise head and shoulders off the floor.
- Inhale, and
slowly lower your body.
- Relax.
- Repeat 5
times.
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Aerobic
Exercise After Delivery
Light aerobic activity,
like flat ground walking, can usually be resumed about one week after
delivery, or as soon as you can tolerate it. Fatigue will also be a factor.
Give yourself time to rest, recover, and get used to your new routines
with the baby before you do any more. A gradual increase in activity and
return to a more general exercise
program can be started after your postpartum checkup, but be sure
to discuss your body's 'readiness' with your obstetrician before beginning.
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