Post Natal Exercises

 

Transversus exercise

This exercise should not be performed in the prone kneeling position post partum until all bleeding has ceased so as to reduce the remote possibility of an embolus being introduced through the placental site. Instead it can be in prone lying and supine side lying, sitting and standing positions. The toning of the transverses muscle will also assist the performance of pelvic floor muscles and both exercises can be performed together.

Pelvic tilting

This exercise can now be done in supine lying as well as side lying, sitting and standing positions. Pelvic tilting and head lifting may be performed only if there is no diastasis and peaking  of abdominal muscles on lifting the head.
Knee rolling
In a back lying position with knees bent, pull in the abdomen and roll both knees to one side as far as possible. Return the knees to the upright position and relax the abdomen. Pull in again and roll your knees to the opposite side this time. Do this at least 10-15 times daily to derive benefit.

Resuming Sports Activities

Walking, cycling and swimming are good to improve general fitness, but the more strenuous of the exercises like aerobics and competitive sports are best left until 110-12 weeks after delivery. Before resuming high impact sports are competitive sports you should ensure that your pelvic muscles are strong enough. Double leg lifts and sit ups should never be performed.

There are exculsive articles dedicated to antenatal exercises and exercises after C section available here.

 

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