Exercises performed during the postpartum recovery phase can contribute toward the restoration of your pre-pregnancy shape and stamina.
Here is a day-by-day guide to gradual activity.
Day 1
BreathingTake 3 deep breaths every hour:
- Place your hands on your abdomen
- Breathe in through your nose
- You should feel your abdomen push outward against your hands
- Breath out slowly through your mouth, completely emptying your lungs
- You should feel you abdomen pull back
Foot ExercisesFoot exercises promote circulation; each hour, do 10-15 repetitions:
- Lie on your back with your legs stretched straight
- Point your toes then flex, try to lift your heels when you flex
- Now, rotate your feet in a circle, first one way, then reverse the direction
Day 2
Continue with Day 1 Exercises
Pelvic Floor Exercises/Kegel'sDo this exercise often-whenever you think of it. You can do this exercise in any position and anywhere- while sitting in traffic or standing in line at the grocery store, for example.
- Squeeze or tighten the muscles of the perineum (vaginal area) squeeze for 5 seconds repeat for as many times as possible -- try to aim for 25-50 times.
To ensure that you are properly performing this exercise, practice squeezing off your flow of urine, and holding it back for several seconds. These are the muscles that you are trying to tighten during your exercises.
Posterior Pelvic TiltThis exercise helps to improve posture and to relieve backache and stiffness. Do this exercise as often as you can. During each session, repeat the exercise 10 times.
- Lay on your back, knees bent
- Push your lower back toward the floor
- While pushing your lower back down, squeeze and lift your buttocks upward
- Hold this position for 5 seconds
Increasing the ChallengeAfter mastering this exercise in the back-lying position, try repeating the regimen while sitting then standing.
BridgingTry to do this exercise as often as you can. During each session, repeat the exercise 10 times.
- Lay on your back, knees bent
- Lift your hips upward from the floor, squeezing your buttock muscles
- Try not to arch your back
- Hold for 5 seconds, then lower slowly
- While holding this exercise, try squeezing the muscles of your vagina (see #2) as well -- allowing you to combine two strengthening exercises your routine
Day 3
Continue with exercises from Days 1 and 2.
Check for separation of the recti (stomach) muscles.Before you can begin to perform curl-ups (sit-ups) you must be sure that your stomach muscles are not too far apart. If your stomach muscles are too far apart (weakened from childbirth) you must do exercises to bring your muscles back together before you attempt curl-ups.
- Lay on your back, knees bent
- Raise your head slowly
- Holding this position, press your fingers just below your navel
- Try to determine how many fingers fit between the left and right sides of your stomach muscles
If 3 or more fingers fit across the gap, you should perform the following exercise (#3) to decrease the degree of separation. If only 1 or 2 fingers fit in the gap, you may attempt curl-ups (#4).
Special Exercise to Decrease the Degree of Separation of Recti MusclesRepeat this exercise as often as you can tolerate. When you note that the gap between your stomach muscles has decreased to 1-2 fingers, you may proceed to curl-ups (#4).
- Lay on your back, knees bent
- Each hand should reach across the stomach, gently holding it
- While slowly exhaling, raise your head upward and use your hands to pull your stomach muscles toward your mid-line
- Just as you begin to feel the gap bulge (push outward) lower your head and relax
While doing this exercise, try not to let the gap between your stomach muscles to bulge outward.
Curl-upsDuring each exercise session, repeat this exercise 10 times.
- Grab some pillows or cushions -- you will want to prop your back up
- Lay on your back in a semi-reclined position, knees bent
- Stretch your arms out straight before you
- Now pull yourself forward with your hands reaching out beyond your knees
- Hold yourself in this curled position for a few seconds before releasing -- you will reap the greatest benefits if this exercise in done slowly
Increasing the ChallengeAs you feel your strength improving, lower your body further (remove a pillow), until you are laying flat on your back. Remember to always keep your knees bent.
Extension ExercisesDuring each exercise session, repeat this exercise 10 times.
- Grab a pillow -- you will need it to give your body some leverage
- Lay on your stomach and place a pillow under your hips
- Lift your head and shoulders from the floor, look ahead and rest your weight on your elbows
- Now, point toes, squeeze buttocks, and lift legs from the floor -- be sure to keep knees straight
- Try holding your legs up for a few seconds and then slowly lower them -- as always, you will reap the greatest benefit from doing your exercises slowly
Pelvic TiltDuring each exercise session, repeat this exercise 15 times.
- Position yourself on your hands and knees
- Hunch your shoulders forward, squeeze and pull your stomach and buttocks in
- Hold this position for 5 seconds
Day 4
Stop performing Day 1 exercises. Continue performing Day 2 and Day 3 exercises.
Diagonal Curl-upsDuring each exercise session, repeat each set (left and right side) five times.
- Lay flat on your back
- Arms straight before you
- Pull your body slowly up to the left, reaching beyond your left knee
- Hold this position for a few seconds
- Slowly lower your body back to the floor
- Repeat the above steps, but go the right side
Slide Bending on All FoursDuring each exercise session, repeat this exercise 10 times on each side.
- Position yourself on your hands and knees
- Turn your head to the left and, keeping your arms straight, bend at your waist, lowering your left shoulder toward the floor
- Repeat this stretching exercise on your right side
Leg SlidingDuring each exercise session, repeat this exercise as often as tolerable.
- Lay flat on your back, knees bent, arms straight out from your side
- Slowly slide both feet down
- Be sure to press your lower back into the floor as you slide your feet
- Try flexing your feet hard to keep your heels from touching the floor
Day 5
Continue with exercises from Day 2-4. If you feel stronger, you may want to consider increasing the number of repetitions of each exercise.
Intermediate Level Leg SlidingDuring each exercise session, repeat this exercise as often as tolerable.
- Lay flat on your back, knees bent, arms behind your head
- Slowly slide both feet down
- Now, lift your feet off the floor, continue lifting higher as you bend your knees and lift them over your hips
- Be sure to press your lower back into the floor throughout this exercise
- As always, do your exercises slowly to reap the greatest benefit
