POST-PREGNANCY EXERCISES

IMPORTANCE OF EXERCISES AFTER DELIVERY 

After delivery many women are facing post pregnancy problems, you can overcome them with proper exercises. Due to lack of proper guidance and due to our negligence post pregnancy problems are becoming worse and results in depression. 
Common post pregnancy problems after delivery are
Painful perineum
When sneezing and coughing , leakage of urine or faeces (Urinary or faecal incontinence)
Musculoskeletal problems
Urogenital dysfunction
Poor wound healing
Urinary or faecal urgency
Feeding baby in bad postures results in musculoskeletal pain.
Saggy skin
Fatty tummy
Depression
Physiotherapy treatment helps to overcome all these post pregnancy problems by proper education and training. Women with stress and stress with urge and urge incontinence and genital prolapse may all comes to normal by proper physiotherapy treatment. The pelvic floor muscles plays an important role in incontinence and for organ support mechanisms.For Women with caesarean, Bed exercises and mobility followed by early ambulation reduce the risk of respiratory tract problems and back pain.Abdominal and pelvic floor exercises and optimal feeding postures should be taught to new mothers.
For painful perineum , Physiotherapy therapeutic interventions like ice packs, pelvic floor exercises to increase blood supply and aid in healing,advice on supported defecation and the use of pillows under the buttocks when sitting to prevent pressure on the wound.
For Incontinence and urgency,  pelvic floor exercises are good.
The following are the exercises to relieve from signs and symptoms

• Pelvic Floor Exercises:They contribute to urethral closure pressure and provide tonic inhibition to the bladder.
• Exercising your pelvic floor: Imagine that you are trying to stop yourself from passing the wind,and at the same time try to stop your flow of urine in the midstream. The feeling is one of squeeze and lift, closing and drawing up the back and front passages and hold for 10 breaths and then relax for few seconds. Repeat as many as you can up to 10 repetitions but slowly increase the repetitions which will help to increase the endurance of the pelvic floor muscles. This exercise helps the muscles to react quickly to stop leakage with coughs and sneezes. These exercises can be practised  anywhere and at anytime and in any position but not while you are emptying bladder.
• Many new mothers face problems to adjust and how to take care of the new one during the first few weeks and results in Fatigue. Physiotherapists helps to motivate and encourage them to postnatal classes , will teach baby massages and postnatal groups promotes a positive outlook,reinforcing a healthy living for life.
• The following are the exercises for Abdominal obesity, for Strengthening abdominal muscles and for saggy skin in post pregnancy.

1)Pelvic bridging exercises, Lie on your back, bend your knees 
   and lift your pelvis up by pressing knees
   together hold this position for 5-10 breaths 
   and relax. Repeat 5 times initially
   and then progress to 10 times 
2)Lie on your back, raise your head and shoulder to look at feet
and hold for 5 breaths then relax. Repeat for 5-10 times.
3)Raise your head, shoulder and right hand and look at feet with your legs straight and then repeat for the other hand. Hold for 5 breaths and repeat for 5-10 times.Now raise both the hands and look at the feet.
4) The same procedure can be done with the knees bent first with one hand try to touch the knee and next with the other hand and then repeat for both the hands.
5)Lie on your back bent both the knees and raise one bent knee in 90 degrees and then raise your head, shoulders and right hand and look at the knee and repeat the same for the other hand and then with the both hands. Repeat for 5-10 times and hold for 5 breaths.
6)Lie on your back with knees bent and raise your knees up and do cycling movement (one knee in bent position and keep other leg straight off from the bed) at this position.
7)Lie on your back one leg should be straight and 

other leg should be bent at the knee  

and pull it towards your 
chest by holding with both the hands and then hold for 5 breaths and then relax and repeat the same with the other leg and then with the both legs. Repeat the exercises for 5-10 times.


8)In standing position separate your feet for 3 feet distance and foot should be supported sideways and now bend your trunk sideways with opposite arm swinging overhead. 




9)During pregnancy your knees bear more weight and results in weakness of the joint  in post-pregnancy so strengthen your Quadriceps muscle of the knee joint. Lie on a bed and roll a towel and place underneath your knee and press the towel with your knee and hold for 5-10 breaths and then relax and repeat the same for other knee and repeat the exercise for 10 times.You can strengthen your quadriceps muscle in sitting position also. Sit in upright position and lift the leg upwards or straightly and hold for 5-10 breaths and relax and then repeat the same for other leg.
10) Strengthen your back muscles, lie on your tummy and raise your head shoulders both hands and legs and hold for 5 breaths and then relax and repeat for 5-10 times and then gradually increase the sessions. 
11)Aerobics like Jogging, brisk walking, swimming, cycling, rope jumping, dancing helps in controlling and preventing the back pain occurs due to post pregnancy.
12)Gym activities like Cycling. Treadmill walking, Cross trainer, Swiss ball training helps in strengthening muscles and also helpful in reducing postpregnenancy obesity.
13)Yoga and meditation for decreasing stress and anxiety.

14)Feeding positions are very important to protect from musculoskeletal problems.

Regularly follow the physical fitness regimen under supervision of trained physiotherapist.


Before starting the exercise programme please consult your doctor and they will guide you when to start the exercises.