Post Pregnancy Exercises

Pregnancy is both an amazing and challenging journey for any women. It places a great amount of stress mentally, emotionally and most of all physically to a woman’s body. The amount and degree of physiologic changes that happen during the course of 37 -40 weeks is just plain phenomenal.

After pregnancy, women need to deal with these bodily changes that can sometimes affect their day to day activities, view of personal appearance and sometimes their relationship to others, especially their partners. The annoying bodily changes women have to face after pregnancy include but not limited to urinary incontinence, floppy belly fats, diastasis recti, and low back pain.

Luckily, there are a couple of exercises a mother could do in order to minimize if not prevent these conditions. Bear in mind that these exercises are relatively safe, however, if you have a medical condition that prevents you from performing these exercises, or you are not allowed by your physician, it is best not to do these exercises for safety purposes.

  1. Pelvic floor muscle hold

This exercise is great strengthening your pelvic floor muscles and helps prevent urinary incontinence caused by coughing, sneezing or laughing which is commonly experienced by post pregnant mothers.

Instructions:

  1. Start by lying comfortably on your back, you may use a small pillow under your head to provide comfort.

  2. Begin the exercise by 3 deep inhalations and expirations.

  3. Contract your pelvic floor muscles, as if you are trying to hold your urine or poop.

  4. Hold the contraction for 10-15 seconds, then relax for 5 seconds

  5. Repeat steps 4 and 5 for 10 to 12 times. Do this exercise twice a day for maximum effect

  6. Head lifts

This exercise is great in managing diastasis recti or the condition wherein the muscle fibers in your abdomen separates and causes a slight depression in the abdominal area.

Instructions:

  1. Lay comfortably on your back on top of a yoga mat or anything similar, preferably with no pillow under the head.

  2. Cross your arms on the lower part of the abdomen as if trying to reach both sides of your flank.

  3. Lift your head and a little portion of your upper back, as you do this, pull your arms towards the center of the abdomen as if trying to gently squeeze your abs.

  4. Repeat this process 8-9 times

  1. Pelvic Tilts

As mentioned earlier, one of the most common post pregnancy problem women encounter is low back pain. This is generally due to the slacking of your ligaments and joints in preparation for childbirth.  Pelvic tilts help you to re-establish muscular control in your low back area and therefore strengthen it in the process.

Instructions:

  1. This exercise is best performed when standing up, although you may also want to lay down if you’re more comfortable with it, especially during the early stages wherein maximum control is needed to create the movement

  2. Place your hands on the sides of your iliac bone or the hard surface just below your waist.

  3. Alternately in a smooth and slow fashion, rock your pelvis forward and backward while only moving your lumbar area.