Postnatal exercises is not a preferred thought for most women in the postpartum bleeding period. The body recovers from the birth phase and does not have enough strength to endure any strenuous physical activity. However, it is recommended to carry out gentle exercises in the initial weeks to help your body recover.
Should You Exercise In the Initial Weeks After Childbirth?
The lower belly and pelvic floor need some work to tone out the muscles. There are benefits for you to recover sooner if you carry out the gentle activity during your initial few weeks. It will help you lose your pregnancy weight and come to your pre-pregnancy weight sooner. Moreover, eating sensibly can also do wonders for your health. Choosing the right plan will help you boost your energy, mood, and stamina.
Benefits of Exercise After Childbirth
Gentle exercise may not be the thought most new mums would prefer. Physical activity is good for your overall health in several ways. However, you should choose the right exercises during the postpartum period. It will be wise to choose some exercise for the lower belly muscles and pelvic floor.
So, what benefits does exercise serve your body within the initial weeks after childbirth? Exercise releases the feel-good hormones in your body. This happens when you exercise during the postnatal period which helps boost your mood and energy levels. It will also protect your body from pain as you have already come out of childbirth phase.
You lose weight easily in the initial weeks after childbirth. This is why it is considered as a preferable period for staring gentle exercises such as walking. A gentle and slow exercise is what you should start with.
What are the Gentle Exercises to Start with?
The pelvic floor needs to be exercised after childbirth to regain its shape and strength. The strength is important as it will help to prevent urine leaking accidents. The muscles of the pelvic floor need to be toned before they get strong again. You can then carry on with sex with a toned pelvic floor as you enjoy the activity.
Pelvic floor exercises are important and should be included as a part of your daily life routine. The long term benefits will strengthen your body in different ways. Always remember that it is never too late to start an exercise regime in life. Exercise will be a friend to you in every aspect whether you start with it sooner or later.
You may also not feel much improvement when you start exercising in the initial few weeks. However, major benefits will be noticed after your muscles are toned up. Taking short and regular walks every day can also help you a great deal in strengthening your body.
Is it Okay to Exercise your Lower Tummy Muscles?
It is absolutely normal to feel exhausted when you first start with exercise. Staying on the track is what you will need most encouragement for. High impact exercises are not meant for the postpartum period as they put a strain on your body muscles. The lower tummy muscles may also get damaged if you carry out heavy exercises soon after childbirth.
Vaginal and cesarean childbirth needs recovery time depending on the health condition and complications faced. The baby blues or postnatal depression can also interfere with your will power. It is recommended to fight off feelings of guilt, sadness, and depression through exercise and healthy activities. Consult a doctor before you start with exercises as your condition may not allow you to carry out certain exercises.
Breastfeeding does not restrict you to work out your body muscles. It is perhaps good for you to carry out the gentle physical activity during the breastfeeding stage. Adjust yourself to the new routine as your little one demands all of your attention now.
You should feel that you pull your lower belly muscles to tone them up. Having a cesarean birth also encourages you to carry out with gentle exercises. It is good to tighten your lower belly muscles to speed up the healing process. You should note the sensations felt as you carry out the exercise routine so that you catch any signs indicated by your body.
How to Strengthen Pelvic Floor and Back?
Pelvic tilts are healthy for you after childbirth. They strengthen your lower back and tummy muscles. It is easy for you to carry out with the exercise anytime. Pelvic tilts can be done while you lie on the floor, sit on a chair, or sit on an exercise ball.
You need to lie down on the floor with a pillow under your head. Bend your knees and keep your feet close to the bottom. Tighten the muscles of your pelvis while lying in this position. Pull your belly muscles in and hold for a few seconds. Repeat the tilts and see improvements for yourself.
Pelvic tilts are easy to do while sitting on a chair as well. Tighten your muscles of the pelvis while you sit on a chair with your feet on the ground. Arch your back and keep the moves going smoothly for better flexibility.
An exercise ball is also highly effective in strengthening the pelvic floor muscles. Sit on the ball and place your feet on the carpeted floor. Move forward and backward while you sit on the ball using your pelvic muscles. Move sideways to work out your waist muscles as well.
How to Strengthen Upper Back?
New mums spend most of the time sitting in a slumped position as they breastfeed their baby. Exercises can help you improve the posture and neck pain caused while you breastfeed your child. Your whole body needs repair after the process of childbirth as it has gone through several changes.
The upper back and neck should be moved in order to prevent aches. Place your arms close to your chest in a crossed manner. Twist towards left and then right. Then place your hands on your neck and twist in both the directions. The neck muscles should also be strengthened through effective exercises. Moving your head towards left and right will improve your neck muscles.
Exercises to Avoid if You Had Stitches or Caesarean
Stitches and cesarean birth may restrict you to carry out certain exercises. It is not recommended to go swimming until your doctor says. Having had your postnatal checkup will assure you about the health condition and whether you are in good shape to resume exercises. The bleeding and vaginal discharge should have stopped at least a week before you start swimming.
Beware yourself of any strenuous exercises as you should not stick to gentle tummy tightening exercises. The stitches may get worse if they open up when strained. Therefore, the 6 weeks time frame is generally advised to rest and let your body heal.