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Postpartum is a challenging phase for every woman. During this time, both body and mind become sensitive. Therefore,at this juncture, women require ultimate care and nourishment. In addition, pregnancy and childbirth loosen the female reproductive organs and give extra stress.
So, to release this stress and regain their fitness, they should opt for some postpartum exercises.
After delivery, the pelvic muscles and lower abdomen remain very sensitive. Therefore, for this time, you need to do moderate-intensity activities and simple aerobics. Depending on the type of delivery, you can start exercising.
For example, if you have a natural delivery, you can start exercising right after a few days of the birth. On the other hand, those who go through a C-section should wait for the healing of the incision and consult a doctor beforehand to start exercises.
Some of the common exercises that you can do during pregnancy are,
Pregnancy hits the pelvic floor severely, and after childbirth, pelvic floor exercises can be beneficial after delivery for faster and better healing. In addition, these exercises are easy and can be started immediately after a few days of giving birth.
Steps to Perform Pelvic Floor Exercise
Step 1: Sit comfortably and try to squeeze your pelvic floor muscles
Step 2: Hold the muscle for 10 seconds
Step 3: Repeat a few times
Things to Avoid
You should not hold your breath and the muscles of the lower part of your body at the same time.
Safety Measures
Back pain is a common outcome of pregnancy due to high dose injections in the spinal cord and for carrying the baby. Hence, to control the long-term effect of back pain, you should perform this exercise frequently.
Steps to Perform Swiss Ball Bird Dog Holds
Step 1: Take a big swiss ball
Step 2: Lay on the ball with your belly
Step 3: Put your waist high on top
Step 4: Keep both of your hands and feet on the ground and keep your body straight
Step 5: Lift your left foot and right hand at the same time
Step 6: Hold them for a few seconds and release
Step 7: Continue with the opposite pair of legs and hand
Step 8: Repeat the sets a few times
Things to Avoid
You should avoid raising your leg too high and bending your spine too much, deviating from your comfortable position.
Safety Measures
This is a simple breathing exercise that you can start as soon as you give birth. In this kind of exercise, you will need to breathe with a focus that will help reduce stress and anxiety. The exercise will calm your body and mind.
Steps to Perform Diaphragmatic Breathing
Step 1: Lie comfortably on your back on the floor or mat
Step 2: Keep your body loose and try to relax
Step 3: Place one hand on your chest and other on your stomach
Step 4: Breathe deeply through your nose to expand your stomach
Step 5: Breathe for 2 to 3 seconds and exhale softly
Step 6: Repeat the whole process several times
Things to Avoid
You should avoid quick breathing and pressure on your chest during this exercise.
Safety Measures
This stretch is an easy yoga move that should be performed in the postpartum stage to strengthen the core muscles. In addition, it also helps in spinal strength recovery after delivery.
Steps to Perform Cat-Cow Stretch
Step 1: Get on the floor on your hands and knees.
Step 2: Keep your back straight and head down towards floor
Step 3: Start by inhaling with the cow pose and lifting up your hip bone upwards, and squeezing your belly
Step 4: Relax for a while in this pose
Step 5: Now come to cat pose by exhaling and round up your spine upwards to the ceiling
Step 6: Perform this exercise continuously for 1 minute
Things to Avoid
Avoid putting too much stress on your spine while doing the exercise.
Safety Measures
Postpartum plank exercise is highly beneficial for your upper body and your glutes. Women can start plank exercises as soon as they give birth by a natural vaginal method. In addition, the exercise helps strengthen core muscles.
Steps to Perform Postpartum Plank
Step 1: Lie on your belly on a plank
Step 2: Keep your forearms straight and elbows beneath your shoulder
Step 3: Place your feet on your toes
Step 4: Start inhaling and raise your glutes and core muscle with the support of your toe
Step 5: Contract your abdominal muscles, tighten your lower muscles, and hold for 30 seconds
Step 6: Repeat this and try to increase the timing of holding up
Things to Avoid
Women should not hold their breath during the exercise.
Safety Measures
This is another type of muscle strengthening exercise for this postpartum stage. Stability ball glute bridge works effectively on tightening pelvic floor muscles. In addition, it also works on hamstrings, quadriceps and glutes.
Steps to Perform Stability Ball Glute Bridge
Step 1: Lie with your back on the floor and bend your knees
Step 2: Keep a Swiss ball by your feet
Step 3: Keep your hands by the side of your body
Step 4: Now push the ball inward with the help of your heels, and the support of your glute and hamstrings
Step 5: Lift your hip up in the air with the process
Step 6: Hold for a few seconds in this position and release
Step 7: Repeat this exercise 3 to 4 times
Things to Avoid
Women should avoid over-lifting the back and pushing the ball with the help of their toes.
Safety Measures
Side plank leg lift is a bit of advanced exercise. Therefore, it is recommended to perform this at least after 8 weeks of delivery. You should consult a doctor beforehand to avoid any unnecessary consequences.
Steps to Perform Side Plank Leg Lifts
Step 1: Lie on your belly on the floor
Step 2: Put your left arm on the floor and elbows aligned with your shoulder and toes touching the floor
Step 3: Move sideways with the support of your forearm
Step 4: Lift your body in this posture
Step 5: Lift your top leg and hand up in the air and hold for 20 to 30 seconds
Step 6: Repeat with opposite pair of legs and hand
Step 7: Repeat the set for 3 to 4 times
Things to Avoid
You should avoid too far from your body or not holding the neck in proper posture
Safety Measures
You need exercises to boost the capabilities of your body and mind. Therefore, in any given situation, exercise can help your well-being, and postpartum is not an exception. The importance of postpartum exercises is as follows -
Pregnancy brings different physical complications, which are not always similar for every woman. Therefore, considering the condition of your body, you should choose suitable postpartum exercises. However, there are certain exercises that everyone should avoid after delivery. These are,
Thus, consider this guide on postpartum exercises to create your workout schedule. The exercises mentioned above are quite helpful for restoring health after delivery. However, with them, you also need to maintain a proper diet and take doctor’s consultation for better results.
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Disclaimer #2: This information is added only for informative purposes and collected from different sources across the Internet. Digit Insurance is not promoting or recommending anything here. Please verify the information before making any decisions.
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