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You It should be just out of the delivery room. You are already checking the nearest post-natal classes in the city? And 'natural for you to feel the need to get back to shape once you have delivered. But make sure you are fully prepared for this by reading more about postnatal exercises.
What are postpartum exercises?
exercises that specifically cater to women after childbirth refer to post-natal exercises. They try to restore the maximum overall health after delivery focusing on toning the pelvic floor. Enough emphasis is given to the abdominal muscles, the posture realignment, the strengthening of the upper back and lower limbs. It will help to increase strength and circulation. (1)
Practicing Exercise after C-section:
is just as important for women after their C-section to return to their fitness regime after giving birth. Breathing exercises will be the first in the list of the steps of physical rehabilitation for these women. Help to ventilate the lungs completely and then proceed to other forms of physical conditioning. A physical therapist can help you correct your posture, which will keep at bay the most common problem of back pain. The daily activities will have to be in tune with the mechanics of the body recommended by your health instructor. Be careful to evenly distribute the weight of the body. (2)
[Read: when to start exercising after delivery Section C ]
Benefits Of postnatal exercises :.
Learn to exercise after pregnancy can help you become fit as a fiddle, after the intensive work
1. Postnatal pelvic floor exercises can reduce the incidence of urinary incontinence.
2. Results indicate women who find pleasure in doing postpartum exercises are less likely to develop as baby blues and postpartum depression.It helps improve posture.
3. One of the best ways to lose pregnancy weight gain, the exercises after pregnancy helps to regain your body tone and shape.
4. exercises indicated help strengthen your abdominal muscles and pelvic floor.
5. Increase your energy levels and circulation of the blood.
6. They help in the healing of traumatized tissues and increases mental health.
When To exercise After Delivery?
You They will not be encouraged to exercise before the first postnatal examination six weeks. However, you can continue with your gentle exercises suggested by the physiotherapist midwife immediately after delivery. You should stay away from floor exercises until it is not confirmed that there is no incidence of abdominal muscles.For separation time of at least six months, do sit ups and stomach crunches and lift both legs straight up with ' high. (3)
Complications to exercise in the immediate Postnatal Period:
If you are in a hurry to join one of those fitness classes immediately after birth, experts say not Rush. There are number of health indicators, which indicate you are completely healed to move your body. If you suffer from any of the following diseases, wait until you are fully recovered to start exercising.
- Mastitis- Inflammation of breast tissue refers to mastitis. Women are not advised to take exercise, if they suffer from mastitis should consult a doctor immediately.
- Carpal Tunnel Syndrome- a compression of the median nerve at the wrist because of fluid retention is carpal tunnel syndrome. Common in the breast, it would be better for women with CTS to return to exercise after weaning.
- Diastasis using rectifiers A separation of the righteous sheaths late in pregnancy due to the weight of the abdomen is governed diastase. If you have this disorder, it will be difficult for you to do sit ups, and you can also develop back pain due to excessive pressure on the vertebrae and intervertebral discs.
- Infection The points in both normal and Caesarean section may have infections. It 'better to avoid doing the exercises, if you have an infection as it is likely that the incision sites are sorted
. [Read: Kegel exercises after birth ]
Example Postnatal exercise regime:
Here are some postnatal exercises you can try at home. You can combine it with some other exercises you learn from your fitness class for healthy experience.
1. pelvic floor toning- contract your lower muscles for 5 seconds and repeat ten times.
2. pelvic tilt exercises- Lie on your back and bend your knees. Keep the stomach for some time and then release it. Repeat this ten times.
3. Knee drop-Keep your knees and lie on the back. Eliminate the side of the knee to the side, allowing the hips to come. With shoulders remain flat rotate the head in the opposite direction of the knees. Repeat this ten times.
4. Single knee to chest- Lie on your back and tilt your pelvis to pull one knee to your chest. Lift your head and go back to a flat position. Now slowly release the knee and repeat the same on the other leg.
5. Ankle Pumps to sit straight with your legs stretched out. Now pump your ankles up and down together for ten times. Now circle both feet together ten times in one direction and ten times in the other.
6. Cat-year Stand on your hands and knees with her head down fell. Slowly raise back up and get back to neutral.
7. Curl-up Lie on the back and tilt your pelvis. With outstretched arms straight, bend your knees lifting his head, shoulders and chest up to 45 degrees. Exhale as the ascent head. Repeat this for 20 times.
8. Changed Budha- Sit on your knees and heels. Lean forward with arms outstretched and arms outstretched. Eliminate head down. Keep in this position for 10 seconds and return to the sitting position at the knee.
9. Cape retraction- While sitting, place your hand on his chin. Pull the chin and swallowing. Repeat five times.
10. Neck stretches- Sitting comfortably, stretch the neck side to side, holding for 5 seconds anyway. Furthermore, rotate the neck to the right and left holding 5 seconds each way, up and down. Repeat the series for five times. (4)
Precautions:
You should always talk to your doctor before starting any form of exercise after delivery you were not in any fitness regime before and during pregnancy, while care enough to join class.You post-natal exercise should first start with low intensity levels before moving on to higher levels of exercises. Similarly, there are some other precautions; you must keep in mind while indulging in post-pregnancy exercises.
- regular exercises at least three times a week is acceptable for intermittent activities.
- If you are sick or the weather is hot and humid, stay away from exercise after pregnancy.
- Everything under vigorous form of exercise should precede a 5-minute warm-up. Similarly, it stops these exercises, follow up with some activities in decline as the stationary stretching.
- It 'good to keep ballistic movements aside for the future. Similarly, the deep flexion and extension of the joints can also be avoided.
- Do not let your heart beat so fast that you gasp for breath. Bring your exercise intensity when they occur lot of fatigue.
- Gradually lift your legs off the ground to avoid the development of orthostatic hypotension.
- drink water or fruit juice before and after exercise. You can also hydrate during exercise, if you are getting dry. (5)
Now, goodbye to the baby fat through some postpartum exercises. Tell us when you joined your fitness class after giving birth? We would like to know more
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