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Postpartum your body will not be ready for strenuous exercises immediately. However, some pacing and exercises can be done, unless your doctor advises otherwise.
You can take short walks in your room followed by periods of rest. After a strenuous labor, delivery and caring for your child round-the-clock you will require a generous amount of sleep. You should avoid lifting anything heavy, climbing stairs and household chores for the first few weeks as these can be straining.
Depending on whether you had a normal delivery or a caesarian one you can practice the following exercises. They are extremely light and gentle, but do consult your doctor before trying them.
Exercises after a normal delivery
You can begin these a day or two after the delivery.
Head Cur-Up: Lie on your back and bend your knees. Place them close to your buttocks. Inhale slowly and press your back against the bed\floor. Exhale slowly while lifting just your head. Relax and Repeat.
Pelvic Floor Squeeze can be done lying, sitting or standing. Tighten your vaginal muscles as if to stop urination midstream. Hold up to a count of 4. Relax and repeat.
Pelvic Tilt: Lie on your back, knees bent and feet flat. Breath-in and press your lower back to the floor\bed using your abdominal muscles. Breathe-out and relax.
Leg Slide: Start from the same position as above. Put your hands under your lower back, breathe-out and slide your legs forward slowly. Breathe-in and bring them back again.
Exercises after a caesarian delivery
You can begin them a day after the delivery.
Deep Breathing: Breathe-in slowly, while expanding your lower, middle and upper portion of chest. Then breathe-out. Repeat 5 times.
Huffing: It is a short, quick outward breath with force, from the abdominals. Releasing a sound ‘ha’, it helps in bringing up the mucus and clearing the clogged air sacs.
Foot exercises: You can perform 5 ankle circles to the left and 5 to the right lying down straight on your bed.
You can start the pelvic floor squeeze, leg slide and head curl-up a week after the delivery.
Pacing and Exercises will help in quicker healing and strengthening your abdominal and back muscles so you can bear the weight of your new born easily.
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