Post natal exercises help you to feel energized and mentally invigorated. Read on top find the right postpartum exercise plan for yourself.
Childbirth and care of the newborn are both physically exhausting tasks. Most new mothers' find that they do not have the same energy level, which they had before their baby was born. In the first few months, the mother's night sleep is disturbed and this adds to the exhaustion. The pressures of taking care of a newborn and managing the house leaves the mother mentally and physically drained. A number of new mothers have found that finding the time to do a few simple exercises increases their energy levels and makes them feel better mentally as well.
You can begin some of the exercises as soon as you feel ready and up to it. Incase you had a caesarean or complicated delivery; you will have to take some precautions, without which you may endanger your health. Before you join any postnatal exercise class, it is better to consult your doctor and once he has given you a clean chit, you can start exercising. You can join a proper exercise class that will not only keep you fit, but you will make friends with other new mothers, with whom you could form a support group for each other. Here are a few easy post natal exercises that you can try.
Easy Postnatal Exercises
- Leg Slide: Lie flat on your back, with your knees bent and feet flat on the floor. Put your hands under your lower back, flat on the ground. While you breathe out, slide your legs gently forward, bringing the knees to the ground. Breathe in and slowly slide your legs up to the starting position.
- Pelvic Rock: Lie on your back with your knees bent and feet flat on the floor. While breathing out, move your pelvis in a rocking movement, so that your lower back is flat on the floor. Then move your pelvis again, so that your lower back is lifted from the floor.
- Pelvic Floor Exercises: Contract your vagina in the same way as you would to stop yourself from passing urine and count till four. Then relax; you should feel the difference between the two positions. Repeat this exercise in set of six, several times a day. Contract and relax your vagina in quick succession. Breathe normally while doing these exercises.
Note: Start exercising at the earliest after delivery, even if you have had a Caesarean section. However, it is always advisable to let the doctor approve of the exercises you are going to do. Exercising will improve circulation and aid in healing. Begin slowly in the initial weeks after childbirth. Do not lie flat on your back and lift both your legs in the air. Avoid doing sit-ups.
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