As long as there are no contraindications, it is always necessary for one to exercise. Exercise does so much to a person in a holistic sense. It is therefore essential on everybody’s to do list, most especially post natal women. Women who have just given birth often have pregnancy weight gain to get rid of. Not that a woman has to do
immediately after giving birth. Post natal exercise would not be safe within six weeks after a woman has delivered her baby. But after a period of two months or so, a woman can initiate post natal exercise.
Women who have just had their babies are yet in a delicate condition. Apparently, they would need to spend time recuperating and regaining their strength. Pregnancy is often not easy for a lot of women, but it is always possible to have a healthy one. With a doctor’s recommendation, a pregnant woman can remain somewhat active. So it is within 2 months or so after her pregnancy with post natal exercise.
is generally gentle exercise, and they are to be followed according to one’s body cues. Post natal exercise is often those directed towards the abdomen and the hips.
These areas are often those most susceptible and involved in during pregnancy. And so post natal exercise can help strengthen them and put them back in better condition. What are some examples of post natal exercise? For one thing, there is the kegel exercise which is both a pre natal and post natal exercise. How is the kegel exercise done as a post natal measure? The kegel exercise would help the muscles of the pelvic floor. First, a woman should lie down on the floor with her feet out of her. Her knees are to be bent, keeping herself relaxed and her weight down on the floor.
In the kegel exercise, a woman imagines that she is urinating. The she would stop the flow of her urine. She then engages in a small contraction of the sphincster and then a relaxation. This exercise can be done lightly towards a progression. Two sets of 30 each day is recommended. Then there is the pelvic tilt. The woman also lies with her back flat on the floor and with her knees bent. Her arms are dropped on the sides while her legs are hip width apart. She then takes a deep breath in, and as she breathes out, she rolls her pelvis towards her shoulders.
Her back is pressed deeper onto the floor. And her hips, they are not to be lifted off the floor. As much as possible, the stomach is to be stabilized. This exercise is good for 2 sets of 20. Then there is the belly button to floor exercise. This exercise is about drawing the belly button to the floor. With her back lying flat on the floor, knees bent and legs width apart, the woman drops her arms on the sides. She inhales, and then as she exhales, she draws her belly button on to the floor. The belly button is to be flattened and compressed.
This
is to be repeated after relaxing. Two sets of 20 are recommended. These exercises an active woman can find useful for her post natal condition.
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