During pregnancy, the rectus abdominals stretch to accommodate the growing baby. Obliques and transverse abdominals are weakened as well. These cause saggy belly skin. In addition, poor posture in pregnancy causes bends on the spine and back muscle imbalance, which leads to backaches. Apart from above, pregnancy and childbirth weaken the pelvic floor muscles. Urinary incontinence issues may happen to some postpartum mums too.
Hence, postnatal exercises stimulate uterus contraction, bowel movement, and blood circulation. They help strengthen abdominal muscles and reduce backache. Postnatal exercise also supports pelvic floor muscle contraction and pelvic organs to recover to their original position. Postnatal exercise can help to prevent uterine prolapse, rectocele, and urinary incontinence issues.
If your delivery is smooth without any complications, during your hospital stay, you can start to try some simple exercises in bed. If you have undergone an episiotomy, torn perineum or a cesarean, you will need to check with your healthcare professional before you start exercising.
1. Abdominal Bracing
When: starting from the 1st day after birth
How: Face up and lie on your back. Straighten your body and legs. Inhale and slowly expand the chest and contract the entire stomach. Keep your back pressed to the floor. Hold this brace for a while, and then relax. Repeat this for 5-10 times.
2. Chest exercise
When: starting from the 1st day after birth
How: Stretch your arms out to your sides. Raise your arms until your palms meetand keep your arms straight. Then go back to the original pose. Repeat 10 to 15 times.
3. Head and neck exercise
When: starting from the 3rd day after birth
How: Lift your head and try to bend towards your chest. Do not move the rest of your body. Repeat 10-15 times.
4. Leg lift exercise
When: starting from the 5th day after birth
How: Raise your leg to make a 90-degree angle, without help from your hands. Then put it down and do the same for the other leg. When you are stronger, try to raise both legs at the same time. Repeat 10-15 times.
5. Hip flexion exercise
When: starting from the 8th day after birth
How: Bend one leg until the heel touches the hip. Straighten it then put it down. Do the same for the other leg. Do this 2 times per day.
6. Kegel exercise
When: starting from the 10th day or 15th day after birth
How: With you knees bent to a 90-degree angle. Use your shoulders to support and raise your body off the ground. Keep your knees together and your feet apart, contract your hip muscles at the same time. Repeat this exercise a few times. Do this 2 times per day.
7. Abdominal exercise
When: starting from the 14th day after birth
How: Lie flat on the floor, cross your arms in front of your chest and try to sit up. Keep your legs together on the floor. When you are stronger, clasp your hands tight behind your head, then sit up. Repeat this a few times. Do this 2 times per day.
8. Knee-to-Chest exercise
When: Starting from 2 weeks after birth
How: Start off with a kneeling position. Turn your head to one side. Bend your arms and rest them by the side of your chest. With your legs apart (shoulder width). move your chest and shoulder close to the ground. Keep your knees bent with your thighs perpendicular to the ground.
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