Exercises after Delivery.

Unlike in the past people are willing to do the post natal exercises because they are aware about the complications. These exercises helps to reduces high B.P and helps to control the cholesterol level. It also helps to maintain the body weight and psychological status. Moreover, it helps to improve the body posture and cease the back pain.

The post natal exercise can starts from 24 hrs following a normal delivery. In the case of cesarean you should not start until advice is sought from the doctor.

 Pelvic Tilting Exercises can start from the first day.

While performing the patient should lie on a firm surface and a pillow under the head. Pull into your tummy and press the lower part of back down. The patient should hold it for several seconds and repeat it.

Foot and ankle Exercises:

This exercises will helps to reduce your swollen ankles, improving blood circulation and prevents from deep vein thrombosis.

The patient should bend and stretch both ankles up and down for minimum 20 seconds and circle each ankle in one direction at 10 times.

Deep Breathing Exercises:

The patient should lie on supine position and the knees in flexion, the head is supported by a pillow.

Take a deep breath through the nose and exhale the air through mouth slowly and repeat it 5 times. This exercise should be done frequently.

Getting out of Bed:

whenever the patient gets up from bed, at first the patient should turn  to one side by bending knees .

The shoulders and the hips are in line  and slowly slide the feet outside the bed and push by himself.

Back and Abdominal Exercises:

1.

While performing this exercises the patient should be in a supine lying position and bend both knees together.

The patient should try to tighten the abdomen and flatten the low back against the bed, then bring both knees to right side . After that return to the starting position and take rest and repeat but to the left.


2.
       In the supine position  with knees flexed tighten the muscles of hips, upper and lower back , lift

the hips to straighten the low back, hold it for several seconds and lower it slowly.

3.
   In this exercises the patients both knees and hands are on the floor.

The patient should tries to tighten the abdominal muscles and round the back, flatten the back slowly.

4.

The patient should be in a supine position and the knees in flexed, keeping the foot together.

Tighten the abdominal and press the pelvis downwards  to flatten the lower back against the bed. Lift the head and shoulders just off the bed and try to touch both knees with hands and hold for a while and lower slowly.

5.

In this exercise the position is same as as in exercise 4.

Lift the head and shoulders to make the right shoulder point towards the left knee and try to touch the left knee with both hands, hold for several seconds and lower slowly, repeat to the right.

Exercises after cesarean:

Avoid heavy activities in the first five weeks and slowly build up as comfortable. If u feel any body pain take rest. Usually it will take 6 to 12 weeks to heal.

Day 1.

                 Patient can do deep breathing exercises ankle and leg movements. she can do the pelvic floor exercises also. While coughing protect the incision by bending knees and support lower abdomen. To get out of bed turn to one side with knee and knee hips flexed and slowly out the feet outside the bed and push up with the hands to get up.

Day 3-5

              Start abdominal exercises and always aim to strengthen the  pelvic floor muscles.


A short walk with 10 minutes on flat ground helps to improve fitness and then slowly increase the distance as comfortable.