Postpartum Fitness Postpartum Exercises After Having A Normal Delivery:  You should begin exercising as soon as possible after childbirth, even within 24 hours. In fact, if your perineum is not numb from anesthesia, begin doiing Kegels within the first 2 hours. The muscle involved in immediate postpartum exercise is not strenuous or harmful. It will help restore tone to your pelvic floor and abdominal muscles, as well as encourage good circulation in your legs. Your caregiver may give you a list of exercises to begin after delivery. If not, show him the following exercises and get his approval, as well as any modifications that he feels maybe necessary in your particular case. Start gradually, and add exercises and repititions as your strength and comfort permit. Do not overdo. Unless otherwise noted, do each exercise twice a day, beginning with 2 to 3 repetitions and gradually working up to the number of repetitions listed. First Day:
Do the following exercises while still in the birthing room or as soon as you can in your regular room.
1. Super Kegel Exercise:
Benefits: Tones the pelvic floor muscles. Improves circulation. Promotes healing of the perineum.
Directions: While lying down, sitting, or standing, contract the muscles of the pelvic floor and hold for 20 seconds. Continue to breathe normally.
Frequency: 1 rep every 2 hours, for a total of 10 reps a day. Do the first rep in the birthing room and 1 rep after every urination.
2. Abdominal Tightening:
Benefits: Decreases abdominal flabbiness and helps restore muscle tone to the abdominal wall.
Directions: While sitting or standing, pull in the abdominal muscles and hold tightly for 5 seconds. Continue to breathe normally. Gradually increase the holding time to 10 seconds.
Frequency: As soon as possible.
3. Ankle Rotating:
Benefits: Aids blood circulation and prevents blood clots.
Directions: In bed, lie down or sit with your legs stretched out in front of you. Rotate your foot at the ankle three times in one direction, then three times in the other direction. Repeat with the other foot.
Frequency: 5 to 10 reps with each ankle per exercise session.
4. Foot Flexing And Stretching:
Benefits: Aids blood circulation and prevents blood clots.
Directions: In bed, lie down or sit with your legs stretched out in front of you. Flex your foot, slowly bringing your toes toward your body. You will feel stretching in the calf muscle. Then release your foot, slowly pointing your toes away from you. Repeat with the other foot.
Frequency: 5 to 10 reps with each foot per exercise session. More Postpartum Exercises For Normal Delivery  |
