It is very difficult to get back to normal life after postpartum. Whereas to practice different exercises right after postpartum is nearly impossible. But one can make it possible by taking start with simple exercises. Although these exercises cannot urge body to heal faster yet, they can ensure long lasting development of strength.
Following of the certain rules should be considered seriously while practicing exercise after postpartum.
Slow start ensures strong ends
Exercises should be started in a slowly manner attributed with gradual rapid pace. These exercises should be done before the doctor allows to perform normal exercises. These specific exercises strengthen the pelvic floor. Stalwart pelvic floor enables postpartum patient to do vigorous exercises.
Avoid frequent exercises
After postpartum, exercises should not be done too often. As body is not able to do vigorous exercises yet, hence you should do slow and easy exercises. If you will overdo the exercises, it might prove harmful for you.
Rest is best
Recovery time is of great importance in any exercise. In order to attain good results and avoid tiredness, enjoy most of the resting hours during drills. Intake of healthy food and acquiring of adequate resting hours are keys towards appropriate recovery from postpartum effects.
A “6 Weeks Exercise Program” has been organized for patients undergoing through postpartum. The steps of these exercises are followed by slow progression in exercise after each week. Exercises are started from a very small scale. These exercises help in strengthen the pelvic floor and uterus. Kegel breathing is used exclusively in these exercises. During Kegel breathing air is inhaled properly through the nose to make the belly fully filled and then it is exhaled through the mouth.
Week 1 Seated kegel breathwork
In this exercise do kegel breathwork by sitting on a soft ball or a chair. Sit in such a way that hip bone and pineal body touch the ball appropriately.
Week 2 Add glute bridges
It is done by lying on floor with your natural supine curves and raising the hips towards ceiling.
Week 3 Add clamshells
Clamshells are done through side lying. Raising the upper leg towards roof with air in. Meanwhile, lowering the raised leg back to its normal position with air out. While raising the upper leg, the lowered one pressing a pressure on ground.
Week 4 Add side lying chair pose
This is also done through side lying by making the chair sitting pose. Inhale the air to fill the belly and apart the legs by raising the upper leg towards ceiling. Then exhale the air like a blow and lower down the raised leg to its normal position.
Week 5 Add seated and standing marching
Do sit and stand marching by stretching your legs upwards. Stand up while separating your feet and then raise your legs (by bending your knees) at the level of abdomen in reciprocal manner.
Week 6 Split squat (aka stationary lunge) and body weight squat
In split squat place one foot next to the other and bend your knees in order to touch the floor and then back to the previous standing position. It is also known as aka stationary lunge (lunge is also known as a pose of purpose). Do body weight squats by putting whole weight of your body in your feet while maintaining feet parallel to each other.
Important to know
Practice all these exercises with kegel breathing. Practice these exercises for 2-3 minutes with 8-10 repetitions.
Keep practicing these exercises until doctor permits to get back to routine wok-out. Keep it in mind that, after delivery. Hence, give little warm up to your body without burdening it with intense loads of exercises. Surely, with the passage of time, you will regain your original strength by practicing your favorite drills.
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