There is beauty in the madness of becoming a mother. Nothing can beat the happiness of giving birth to another life, which almost feels like a Miracle. After delivery, it takes some time for the body to come back to normal. Postnatal pregnancy exercises help you to get body shape back, tone up the lax abdominal muscle and prevent low back pain.
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New mothers need to be mothered to be nurtured and cared for by support that assists in physical recovery from birth. Mothers can start taking assistance from Physiologists for postnatal exercises, 24 hours after a normal delivery.
Why do you need postnatal therapeutic exercises?
- To strengthen abdominal muscles strength.
- To ease the back pain caused by feeding or after giving birth.
- To reduce the Post pregnancy belly.
- To strengthen lower body muscles.
- To bring the body back to the previous shape.
- Restore energy and stamina in the body.
It takes at least 6-8 weeks for the body to recover from pregnancy and return to its normal existence. Below are some of the tips which can help you bring your body back to normal at home, if you do not have any severe conditions.
Exercise for lower back:
Lay down flat on the ground, with knees bent and feet flat on the ground. Roll both knees to the left close to the mattress. Hold for a few seconds. Then roll the knees to the right.
Exercise to tone abdominal muscles.
First, breathe normally 143 Post Delivery. When breathing out, gently draw in your lower abdominal muscles. Meanwhile tighten the pelvic floor muscles. Do not hold your breath while you exercise. Keep breathing normally. Hold for a few seconds then relax. Repeat several times, with a few seconds interval. Then increase the muscle tone gradually. Hold the muscles in for a maximum of 10 seconds and repeat up to 10 times.
Tighten the abdominal
Whenever you lift up your child, carry objects or do housework, tighten the abdominal and the pelvic floor muscles to reduce the strain on your back.
Resume physical activities
Start with a gentle activity like walking for 10 minutes. Then, increase the length and intensity of the activity gradually. Once your abdominal and back muscles become stronger, you can try more strenuous exercise, like running or jumping. Listen to your body when you work out and follow your own pace. Don’t try sit-ups or lifting both legs when lying on your back as these may hurt your back.
Pay attention to postures and care of lower back
Shortly after delivery, abdominal muscles are still weak, joints and tendons at the back are still lax. Apart from doing postnatal exercises, mothers should also pay attention to their postures.
Avoid bending your back.
When lifting an object, avoid bending your back. To lift objects, bend knees, then straighten the legs to rise.