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SO THAT YOU MAY RETURN AT YOUR CONVENIENCE
It is a good idea to start with some postpartum exercises soon
after birth, provided you had a normal straightforward birth.
Keep it simple, do not overdo it. In addition, if it tires you,
take a rest and continue the next day.
Start each exercise with your
lower back pressed firmly against the floor or bed. You should
not be able to slide your fingers between your back and the floor.
Pull in your abdominal muscles. You can do this by pulling your
belly-button in toward your
backbone. Keep the muscles pulled in throughout the exercise.
Continue to breathe normally, you do not need to hold your breath.
Breathe out as you do the exercise movement. Breathe in as you
relax between repetitions.
You may start the following three
exercises soon after birth (even on the day of birth).
· Deep breathing
You can do this exercise standing,
sitting, or lying on your back with knees bent and feet flat
on the floor or bed. The first day you will probably feel more
comfortable in your bed.
Place your hands on your abdomen
and take a deep breath in through your nose. Breathe out very
slowly through your mouth, pulling in your abdomen towards your
back, until you feel you've completely emptied your lungs. Repeat
five times, progressing to doing one repetition ten times a day
by the end of the first week.
· Head lifts
This exercise helps prepare your
abdomen for the later, more strenuous exercises.
Lie on your back with knees bent
and arms crossed over your chest or at your sides. Breathe in.
Slowly breathe out and raise your head until you can see your
knees. Hold for a count of three. Slowly lower your head. Repeat
five times, every four hours, increasing to 30 headlifts a day
by the end of the first week.
· Pelvic tilt
Start by doing this exercise
lying on your back with your knees bent. Use other variations
in a few days as you feel comfortable.
Lie on you back on a firm surface,
knees bent, and feet flat on the floor. Tighten your buttocks
and slowly flatten the small of your back. (With your hands on
your hips, you should feel your pelvis tilt.) Hold for a slow
count of three, then relax. Gradually increase the hold to five
seconds and progress to doing one exercise 8-10 times a day by
the tenth day.
With the following three exercises
you have to wait until at least ten days after birth.
· Knees-to-chest
Lie on your back, knees bent
and feet raised. Tilt your pelvis to make sure your lower back
is flat. You can help the tilt by placing your hands or fists
palms down, under both sides of buttocks. Breathe in. Slowly
breathe out while slowly bringing your knees as close to your
chest as possible. Slowly breathe out and return to starting
position. Repeat three times the first day, gradually increasing
to ten times a day.
· Straight curl-ups
Lie on your back with knees bent
and feet flat on the floor, about 12 inches apart, arms reaching
toward knees. Take a deep breath. Slowly breathe out while flattening
the small of your back (pelvic tilt) and curling your head and
shoulders slowly forward, towards your knees. Reach as far as
you comfortably can. Hold this position for a slow count of five,
then slowly roll down to your starting position. Relax the pelvic
tilt. Start with four to six repetitions the first day, gradually
increasing to 8-12.
· Diagonal curl-ups
Lie on your back with knees bent
flat on the floor, about 12 inches apart, arms reaching towards
your knees. As you breathe out, slowly curl up, reaching diagonally.
(Reach your right hand to the outside of your left knee.) Slowly
return to starting position as you breathe in. Repeat, reaching
left hand toward outside of right knee. Start with four to six
repetitions the first day, gradually increasing to 8-12. More
advanced: Lift knee to opposite elbow with hands clasped behind
head.
When you notice that you tire
easily, doing these exercises, wait for a few days and then start
them again. Take it easy. It's supposed to be fun also. When
you notice your bloodflow increasing it's a sign that you're
doing too much and it's better to delay exercises for a few more
days or to do only a few exercises a day with rests in between.
PLEASE BOOKMARK THIS SITE NOW
SO THAT YOU MAY RETURN AT YOUR CONVENIENCE
It is a good idea to start with some postpartum exercises soon
after birth, provided you had a normal straightforward birth.
Keep it simple, do not overdo it. In addition, if it tires you,
take a rest and continue the next day.
Start each exercise with your
lower back pressed firmly against the floor or bed. You should
not be able to slide your fingers between your back and the floor.
Pull in your abdominal muscles. You can do this by pulling your
belly-button in toward your
backbone. Keep the muscles pulled in throughout the exercise.
Continue to breathe normally, you do not need to hold your breath.
Breathe out as you do the exercise movement. Breathe in as you
relax between repetitions.
You may start the following three
exercises soon after birth (even on the day of birth).
· Deep breathing
You can do this exercise standing,
sitting, or lying on your back with knees bent and feet flat
on the floor or bed. The first day you will probably feel more
comfortable in your bed.
Place your hands on your abdomen
and take a deep breath in through your nose. Breathe out very
slowly through your mouth, pulling in your abdomen towards your
back, until you feel you've completely emptied your lungs. Repeat
five times, progressing to doing one repetition ten times a day
by the end of the first week.
· Head lifts
This exercise helps prepare your
abdomen for the later, more strenuous exercises.
Lie on your back with knees bent
and arms crossed over your chest or at your sides. Breathe in.
Slowly breathe out and raise your head until you can see your
knees. Hold for a count of three. Slowly lower your head. Repeat
five times, every four hours, increasing to 30 headlifts a day
by the end of the first week.
· Pelvic tilt
Start by doing this exercise
lying on your back with your knees bent. Use other variations
in a few days as you feel comfortable.
Lie on you back on a firm surface,
knees bent, and feet flat on the floor. Tighten your buttocks
and slowly flatten the small of your back. (With your hands on
your hips, you should feel your pelvis tilt.) Hold for a slow
count of three, then relax. Gradually increase the hold to five
seconds and progress to doing one exercise 8-10 times a day by
the tenth day.
With the following three exercises
you have to wait until at least ten days after birth.
· Knees-to-chest
Lie on your back, knees bent
and feet raised. Tilt your pelvis to make sure your lower back
is flat. You can help the tilt by placing your hands or fists
palms down, under both sides of buttocks. Breathe in. Slowly
breathe out while slowly bringing your knees as close to your
chest as possible. Slowly breathe out and return to starting
position. Repeat three times the first day, gradually increasing
to ten times a day.
· Straight curl-ups
Lie on your back with knees bent
and feet flat on the floor, about 12 inches apart, arms reaching
toward knees. Take a deep breath. Slowly breathe out while flattening
the small of your back (pelvic tilt) and curling your head and
shoulders slowly forward, towards your knees. Reach as far as
you comfortably can. Hold this position for a slow count of five,
then slowly roll down to your starting position. Relax the pelvic
tilt. Start with four to six repetitions the first day, gradually
increasing to 8-12.
· Diagonal curl-ups
Lie on your back with knees bent
flat on the floor, about 12 inches apart, arms reaching towards
your knees. As you breathe out, slowly curl up, reaching diagonally.
(Reach your right hand to the outside of your left knee.) Slowly
return to starting position as you breathe in. Repeat, reaching
left hand toward outside of right knee. Start with four to six
repetitions the first day, gradually increasing to 8-12. More
advanced: Lift knee to opposite elbow with hands clasped behind
head.
When you notice that you tire
easily, doing these exercises, wait for a few days and then start
them again. Take it easy. It's supposed to be fun also. When
you notice your bloodflow increasing it's a sign that you're
doing too much and it's better to delay exercises for a few more
days or to do only a few exercises a day with rests in between.
PLEASE BOOKMARK THIS SITE NOW
SO THAT YOU MAY RETURN AT YOUR CONVENIENCE
It is a good idea to start with some postpartum exercises soon
after birth, provided you had a normal straightforward birth.
Keep it simple, do not overdo it. In addition, if it tires you,
take a rest and continue the next day.
Start each exercise with your
lower back pressed firmly against the floor or bed. You should
not be able to slide your fingers between your back and the floor.
Pull in your abdominal muscles. You can do this by pulling your
belly-button in toward your
backbone. Keep the muscles pulled in throughout the exercise.
Continue to breathe normally, you do not need to hold your breath.
Breathe out as you do the exercise movement. Breathe in as you
relax between repetitions.
You may start the following three
exercises soon after birth (even on the day of birth).
· Deep breathing
You can do this exercise standing,
sitting, or lying on your back with knees bent and feet flat
on the floor or bed. The first day you will probably feel more
comfortable in your bed.
Place your hands on your abdomen
and take a deep breath in through your nose. Breathe out very
slowly through your mouth, pulling in your abdomen towards your
back, until you feel you've completely emptied your lungs. Repeat
five times, progressing to doing one repetition ten times a day
by the end of the first week.
· Head lifts
This exercise helps prepare your
abdomen for the later, more strenuous exercises.
Lie on your back with knees bent
and arms crossed over your chest or at your sides. Breathe in.
Slowly breathe out and raise your head until you can see your
knees. Hold for a count of three. Slowly lower your head. Repeat
five times, every four hours, increasing to 30 headlifts a day
by the end of the first week.
· Pelvic tilt
Start by doing this exercise
lying on your back with your knees bent. Use other variations
in a few days as you feel comfortable.
Lie on you back on a firm surface,
knees bent, and feet flat on the floor. Tighten your buttocks
and slowly flatten the small of your back. (With your hands on
your hips, you should feel your pelvis tilt.) Hold for a slow
count of three, then relax. Gradually increase the hold to five
seconds and progress to doing one exercise 8-10 times a day by
the tenth day.
With the following three exercises
you have to wait until at least ten days after birth.
· Knees-to-chest
Lie on your back, knees bent
and feet raised. Tilt your pelvis to make sure your lower back
is flat. You can help the tilt by placing your hands or fists
palms down, under both sides of buttocks. Breathe in. Slowly
breathe out while slowly bringing your knees as close to your
chest as possible. Slowly breathe out and return to starting
position. Repeat three times the first day, gradually increasing
to ten times a day.
· Straight curl-ups
Lie on your back with knees bent
and feet flat on the floor, about 12 inches apart, arms reaching
toward knees. Take a deep breath. Slowly breathe out while flattening
the small of your back (pelvic tilt) and curling your head and
shoulders slowly forward, towards your knees. Reach as far as
you comfortably can. Hold this position for a slow count of five,
then slowly roll down to your starting position. Relax the pelvic
tilt. Start with four to six repetitions the first day, gradually
increasing to 8-12.
· Diagonal curl-ups
Lie on your back with knees bent
flat on the floor, about 12 inches apart, arms reaching towards
your knees. As you breathe out, slowly curl up, reaching diagonally.
(Reach your right hand to the outside of your left knee.) Slowly
return to starting position as you breathe in. Repeat, reaching
left hand toward outside of right knee. Start with four to six
repetitions the first day, gradually increasing to 8-12. More
advanced: Lift knee to opposite elbow with hands clasped behind
head.
When you notice that you tire
easily, doing these exercises, wait for a few days and then start
them again. Take it easy. It's supposed to be fun also. When
you notice your bloodflow increasing it's a sign that you're
doing too much and it's better to delay exercises for a few more
days or to do only a few exercises a day with rests in between.
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