Gentle Exercises for Post delivery Workout
Instructions for Postpartum Women: Gentle Exercises for Post delivery Workout
If you had a normal delivery not with more than two stitches then you can start with extreme light exercises when you feel the strength to do Yoga Asana, mostly in that case you can start after 15 days. You have to keep in mind that don’t have to put extra strain on your lower abdominal muscles. You have to keep a check on your bleeding flow, it should not be increased due to your exercises. If you see any changes in postpartum bleeding, then you should take more rest to start exercises. During the exercises you have to also take care of your normal delivery stitches. The normal delivery stitches should not be strained in opposite direction. So you have to do exercises to keep your legs too close to each other. New mums with c-section or cesareans should take a break of minimum 4 to 5 months . This period will make their stitches to heal properly and for muscles to be strengthened. After the five-month start your exercise routine with the easiest exercises. In the end I would like to say that listen your body, your body tells you about its strength, its capacity and its need. But let’s first talk about some basic information about the postpartum body , which is very important before starting your workout routine.
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DIASTASIS RECTI: Gentle Exercises for Post delivery Workout
Diastasis recti is a separation of the right and left abdominal muscles due to the natural belly growth from the developing fetus. It usually takes four to eight weeks after giving birth for the gap to close. Sometimes Performing abdominal exercises with diastasis present can further injure the abdominal muscles. Here are the directions that how you can check for diastasis:
Lie flat on your back with knees bent.
Watch the video to learn to check yourself
Place the fingers of your left hand, fingertips facing you, just above your belly button. Place right hand on upper thigh.. Inhale as you exhale, lift your head and shoulders off the floor and slide your right hand down your thigh toward your knee. This will make your abdominal muscles tighten. Use left fingers to feel the width of gap.
< 2 fingers wide: No diastasis is present.
2 to 3 fingers wide: Diastasis is present.
IF DIASTASIS IS PRESENT: Gentle Exercises for Post delivery Workout
While the exercises in this article are appropriate for diastasis recti and help in healing them, but Women with severe diastasis recti are in the greatest need of starting an abdominal rehabilitation program as early as possible. Do not start heavy abdominal or any other exercises until you heal the diastasis recti gap. So here are those basic postpartum exercises that helps in diastasis recti gap, relief in postpartum acidity, gas, back pain, constipation and also strengthen abdominal muscles.
1. BASIC BREATH: Gentle Exercises for Post delivery Workout
As the woman exhales, she lifts the pelvic floor, pulls the abdomen in and closes the rib cage and holds for 5 seconds. Work up to 5 to 10 breaths with abdominal contractions several times per day. When she is able to contract and relax the abdominal muscles without moving her spine, she can move to the next level.
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2. HEEL SLIDES: Gentle Exercises for Post delivery Workout
Lie on the floor with knees bent, spine neutral and arms at sides. Begin with the basic breath (exercise 1) to engage the abs. Instruct her to slowly slide one leg out (inhaling) until it is parallel to the floor, and then exhale as she slides it back in to the starting position. Alternate sides, extending the other leg out and then back in to complete one rep.
Her back should remain neutral throughout this exercise. When she can comfortably perform 20 heel slides on each leg she can move to the next level.
3. LEG EXTENSIONS: Gentle Exercises for Post delivery Workout
Lie on the floor with knees bent, spine neutral and arms at sides. Begin with the basic breath (exercise 1) to engage the abs. Exhale to raise one leg to tabletop position (knee in line with hip, shin parallel to the floor). Inhale to slowly extend the lifted leg out as close to the floor as she can without arching her back. Instruct client to exhale and return leg to tabletop position, then bring foot back down to the starting position.
Switch sides. Progress over time until she can extend/hover her leg about 2 to 3 inches above the floor (without touching it). Work up to five repetitions on each side without stopping, building to 20 hovering repetitions on each side before she moves to the next level.
4. Closing the Gap: Gentle Exercises for Post delivery Workout
Lie on your back with your feet flat on the floor and knees bent: Gentle Exercises for Post delivery Workout
Wrap a towel or sheet around your waist, crossing it in front of you. Grab with your hands, palms facing you. Inhale and prepare for the movement.
Exhale and squeeze the towel around you as you lift your head (or your head and shoulders if you can). Press your lower back into the floor as you lift (tuck your hips), as this better engages your rectus abdominis in the exercise.
Inhale and release your lower back to neutral (untuck your hips) and set your head back on your mat.
5. Chair Position: Gentle Exercises for Post delivery Workout
The chair position helps to build endurance in your deep core.
Lie on your back with your calves supported on a chair so that your hips and knees are at a 90-degree angle.
Get your pelvis in the neutral position described in exercise one (pelvic brace).
Inhale and prepare for the movement, exhale and draw in your pelvic brace as you lift your calves off the chair.
Hold for at least 10 seconds, stopping if you are having any back pain. As you lift your legs off, there should be no doming or bulging of your abdominal muscles. Repeat 10 times.
6. Glute bridge: Gentle Exercises for Post delivery Workout
Bridges are not only great for contracting the rectus abdominis, but it also strengthens the low back, glutes and hamstrings. These muscles are key for carrying out everyday activities, such as picking up your child and lifting heavy groceries.
“Make sure to keep the inner thighs parallel, exhale on the ascent, and imagine someone put a sandbag on your breastbone to get the maximum benefit,”
Advance postpartum exercises
Following steps will help you to come over this issues -
Start doing simple pelvic floor exercises like – Kegels, Glute bridges, Squats and Squeeze your bladder as if you are holding your pee. One should focus on breathing and engaging core muscles while doing these exercises
Core exercises – Simple exercises like reverse plank, bird-dog, dead bug, superman are some simple exercises which one can start few weeks after the postpartum after consulting the doctor
Needless to say, access weight will also add pressure on pelvic muscles. So make sure to keep your weight in check by eating healthy and maintaining a good workout routine