Safe Home Exercises After Giving Birth
If you've just recently given birth and now find yourself stuck at home due to the ECQ, here are some postnatal exercises you can try at home.
After giving birth, exercising is a beneficial activity for new moms. It can help restore muscle tone after delivery, be it vaginally or through a caesarean section. It also decreases stress levels and anxiety, increases energy levels, alleviates postpartum blues or depression, and aids in weight loss. Of course, caring for your infant is difficult, so make sure to ease your way into exercising, and avoid vigorous exercise and heavy lifting during the first few months postpartum. Everyone should take precautions for good measure, and consult your physician prior to resuming any physical activity after childbirth. Once you have the permission, here are some low-impact workouts that you can try for yourself:
-
Kegel exercises
Some mothers during and after pregnancy experience incontinence, or the involuntary control over urination and bowel movements. Kegel exercises will help you gain control little by little, as you strengthen your pelvic floor muscles. These drills are pretty simple, and you can do it while standing or sitting. How to do it: Tighten your muscles as if you are trying to stop from peeing. Once you feel that contraction, hold it for 3-5 seconds, then release. Repeat the process 5-10 times. Inhale deeply when you tighten, and exhale when you release. Relax your entire body, except for your pelvic floor muscles. You can do this while breastfeeding or pumping, or while doing any other chore. Just remember to empty your bladder first before you continue, and do not overdo it. If you feel any pain or discomfort, consult your doctor. -
Light abdominal exercises
After childbirth, your abdominal muscles may become loose and saggy. To tone your abdominal muscles and try to get back your pre-pregnancy body, you can also do light abdominal workouts to strengthen your core. How to do it: Do this exercise while lying on your back. Bend your knees and keep them approximately 12 inches apart. Cross your hands over your tummy, or use an abdominal binder, to support your stomach muscles. When you’re ready, inhale deeply, then bring your head closer to your chest, using your core to bring yourself up. Try not to hold the position too long, or use explosive strength. Exhale while you lie back to your original position, and relax. Pause for 5-10 seconds, then repeat the step. Do a set of 5 to 10, depending on your comfort level. You can do this workout once or twice a day. Only increase the reps or sets when you are more comfortable with prolonged exercises, and if you do not feel any pain.
-
Yoga
You can do a couple of yoga poses postpartum. The key is taking it slow, and not forcing it, as your strength and flexibility may have been affected during pregnancy. You can start with simple poses first, and gradually increase difficulty as you progress and get used to physical activities. How to do it: To also help with your mental state, prepare a quiet space where you can practice yoga. Good, relaxing music can also adjust the mood, as you set your intentions before doing yoga. The most important thing to remember is to listen to your body to see if you can go back to exercising. It’s normal if you want to try to go back as soon as possible, but you also have to give time for your body to heal after your childbirth. That is no easy feat to start with, and you deserve to take a break until you are ready. It’s okay to inch your way back to an active lifestyle, while you enjoy this time with your newborn. Just remember, before resuming your usual activities, it is always best to consult your OB-GYN for advice.
References
Share
