post delivery essential exercise

The first thing to remember about getting in shape after having a baby is that it takes time! Enjoy your workouts, no matter what you do and use it not only as a time to get in shape but as time for yourself (whether you work out with your baby or by yourself).

The muscles of the pelvic floor support your uterus and bladder.
During pregnancy and childbirth they are stretched. Pelvic floor
exercises will help tone these muscles after your delivery. If you
had an episiotomy, these exercises will increase circulation,
reduce swelling and promote more rapid healing. Practice
gently.
a) Pull up and tighten inside as if to stop yourself from
passing urine – HOLD, If you feel it starting to fade –
TIGHTEN – and renew the contraction – and AGAIN –
TIGHTEN, hold it for 10 seconds, then relax.
b) Do this “Super Kegel” 5-10 times a day. You can do it
anywhere. When you go to the bathroom you should be
able to feel the control you have over the flow of urine.

2. THE LOWER BACK AND JOINTS OF THE PELVIS – The Pelvic Tilt
While pregnant you changed the way you stood to accommodate the extra weight of your
baby. The “Pelvic Tilt” can help you to ease backache and correct posture.
FIRST: Lie on your back with your knees bent…tighten your abdominal muscles, tuck
your seat under and flatten your lower back to the flow, - HOLD – then relax and
feel the curve return

THEN: While standing, repeat the same steps. Tighten your tummy muscles, tuck your
seat under, flatten the curve in your lower back and now “stand tall”
Use a long mirror to help you correct your posture using pelvic tilt. Practice frequently until GOOD
POSTURE becomes a habit.


CORRECT
Chin in. Head up.
Pelvis Straight.




WRONG
Upper back is slooped, lower
back is arched. Pelvic angle
is wrong. Abdomen sags.



PELVIC TILT
(Standing, lying or sitting)
CORRECT POSTURE
Hold head high, but tuck in chin.
Tighten abdominal muscles and
buttocks to flatten lower back.

Make time to REST. You will recover more quickly.
3. ABDOMINAL MUSCLES – Firm abdominal muscles are essential for a strong back as well as
for the way you look. DO THESE EXERCISES LYING ON YOUR BACK WITH YOUR KNEES
BENT.
Try to do them at least twice daily, five times each or more.



Exercise to correct Diastasis




a) Put your hands on your tummy and breathe in slowly and deeply. As you breathe out,
TIGHTEN your tummy muscles and – HOLD – then relax. (Practice this “hold” when you
are sitting and standing as well).
b) Lying with hands by your sides, first, tilt your pelvis, then tuck your chin down
towards your chest and raise your head – HOLD – then slowly rest back.
When you are able to do this, raise your head and shoulders and reach with you hands
towards your knees – as you progress this will become a “curl-up”.
c)Repeat (b) above, but reach with your right hand to your left knee, then with
left hand to your right knee


Diagonal Curl-ups