The period after having a baby is called the postpartum period. And the mother’s body that has given strength in childbirth is more tired than expected.
Childbirth or parturition is difficult, but more physical strength is needed for child care after that. In this article, we will share some light exercises that support the body’s natural recovery after parturition.
Keep in mind though that it is important not to overdo it if your physical condition is not good. Also, please give priority to your doctor’s instructions.
- What is a Maternity Exercise? When do you start?
- Parturition Exercises (1 to 5 days)
- Exercise that can be performed from the first day after delivery
- Exercise that can be performed from the second day after delivery
- Exercise that can be performed from the third day after giving birth
- Exercise that can be performed from the fourth day after giving birth
- Exercise that can be performed from the fifth day after giving birth
What is a Maternity Exercise? When do you start?
The purpose of postpartum exercises is to improve the physical condition that has changed due to pregnancy and parturition.
It often has the same purpose of shaping up the postpartum body, such as postpartum diet and pelvic diet, but not quite.
During pregnancy, the uterus, which has swelled about 7 times its normal size or more, returns to its original size, and the body changes significantly. In order to restore the function of the body, such as uterine reversion, perineal injury, and viciousness, maternity exercises are done to support recovery. Specifically, these are the following effects of maternity gymnastics:
・ Produce contraction of the uterus
・ Improve milk production
・ The muscles of the birth canal tighten
・ Blood circulation improves
・ Elimination of swelling due to lack of exercise
These exercises are carried out from immediately after childbirth up to one month or a half month.
Even though these exercises are called gymnastics, these are not intense exercises that make you lose your breath. Rather, these are simple movements to support your recovery, and some can be done lying down.
The start of maternity exercises begins from the day of delivery. Of course, if you are not feeling well, do not overdo it and start the next day. However, it will not be effective if you start after one and a half months. It is important to start as early as possible and continue according to your physical condition.
It depends on your condition, but if you can, you should start it as early as possible.
Parturition Exercises (1 to 5 days)
If you are ready, let’s get started!
Exercise that can be performed from the first day after delivery
Abdominal breathing, 5x to 10x
Lie on your back with the knees up and put your hands on your stomach.
Breathe in from the nose to inflate your stomach and breath out from your mouth as you inhale the stomach.
※ The point is to do breathing slowly and deeply.
Neck movement 2x to 3x
Stretch your spine while standing or sitting down and bend your neck back and forth. The motion must be slow so that you can repeat breathing several times. Then, turn the neck slowly, clockwise and counterclockwise respectively.
Ankle exercise 10x each foot
While standing or sleeping on your back, stretch your legs and knees and bend your legs back and forth. Then move it left and right like a car wiper.
Exercise that can be performed from the second day after delivery
In addition to the exercises on the first day, we will do the next exercise.
10 light abdominal muscle exercise
Lie on your back, stand up on both knees and slightly open your legs. Place your hands on your stomach and slowly raise your head while exhaling. You do not have to lift your head so much that you can see your navel. Then slowly put your head back while inhaling.
Shoulder turn, 3x each shoulder
Stretch your spine while standing or sitting, and turn your shoulders with both hands on your shoulders. From front to back, conversely from back to front.
Exercise that can be performed from the third day after giving birth
In addition to the exercises on the second day, we will do the next exercise.
Twist the waist 3x
With your legs straight out, sit on your left thigh and place your right foot on the outside. Twist your body to the right to twist the waist. Do the same for the other side.
Exercise that can be performed from the fourth day after giving birth
In addition to the exercises on the third day, we will do the following exercises.
Lie on your back, with both knees up and feet flat on the floor. Twist both knees to the right. Both hands must be spread out on the floor, and the face turned to the other side (left) with your knees down on the right. Take care not to raise both shoulders and breathe slowly. Keeping in mind that the waist is stretched. Do the same for the other side.
Exercise that can be performed from the fifth day after giving birth
In addition to the fourth day gymnastics, we will do the next gymnastics.
Cat poses 5 times
Get down on all fours and spread your palms and knees to the width of the hips. Exhales and roll your back while sucking in the stomach, like pushing the floor with your hands with you head bent downwards. After one breath, exhale again and return to the original condition.
Postpartum exercises are exercises that are performed from the day of childbirth, but they are not done to eliminate postpartum fat, but a loose exercise for adjusting the physical condition. It is not recommended that you do hard exercise right after childbirth just because you want to get back in shape.
Also, the first priority after childbirth is caring for your baby and recovery of your physical fitness. Please be careful not to overdo it.
In addition, when doing gymnastics, check with your doctor as well. In the case of a caesarean section, wound recovery is the top priority. Please consult your doctor about postpartum exercises after caesarean section.
Childbirth is the greatest happiness for women in life, but the next thing to visit is weight gaining. I want to quickly return to the original figure, I want to be a pretty mom, I will suppress the feeling of impatient very much, and let’s work on the figure reform slowly as far as I can.
Again, it is essential not to overdo it, and go through the exercises according to your physical condition and the advice of your doctor.