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Postpartum Exercises For The First Week After Delivery

May 31, 2008
The worst thing any new mother can do as soon as you and your new baby come home from the hospital is try to be super woman. You are going to want to rest and get to know your baby and give your body time to recover from the stress that delivery has caused. There are, however, some postpartum exercises than you start the day after you come home to help your body adjust and return to normal. Before attempting any of the exercises mentioned here, make sure your doctor has okayed you for postpartum workouts.

Kegel exercises are designed to strength the pelvic floor which takes a beating during the birthing process. The muscles involved help control the flow of urination as well pushes the baby from the womb. Start with a few at a time and then work up to as many as you are comfortable doing. The nice thing about this exercise is that you can do them anywhere at any time. Squeeze and hold the muscles of the pelvis for three seconds and then release for three seconds. Repeat this for a total of ten at a time, three times a day until you do comfortably do 100 a day.

Since delivering your baby, have you discovered your feet? You may have found that your ankles may be slightly swollen or stiff. Do ten ankle circles clockwise and counter clockwise to stimulate circulation. Add ten gentle pelvis tilts to your day and then you will be done.

The trick is to continue each of these postpartum exercises and add a few more to your routine in order to help the weight go away and strengthen your body so that you handle the pressures of new motherhood. Abdominal strengthening can be accomplished by working on leg slides while performing the pelvic tilt. Stretch your upper back by raising your arms over your head with your elbows straight and hold for 10 seconds. Then lower them and clasp your hands together behind your back for 10 seconds. As the days get further away from the day you delivered your infant, the easier the exercises will become.

You may also notice that your stamina and energy will begin to return when you are actively participating in a postpartum routine. Each day after the first week you should add exercises to round out the routine so that all of your body parts are worked. Make sure that you can continue the abdominal exercises and that you are not suffering from abdominal muscle separation. This can be very painful and you will need to support your stomach when you do any strengthening exercises.

As soon as you feel up to it, and if the weather is nice, include some aerobic activity to your daily postpartum exercise routine. Get some fresh air and take your baby for a walk. Protect your back which will be weak from the pregnancy by lifting things with your knees. And above all else, enjoy your new baby!
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Post partum Exercise
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