After
childbirth, all women should be encouraged to do simple postnatal exercises at any time that she finds convenient.
The exercises help to tone up the pelvic and abdominal walls and to correct postural defects.
Provided that there are no medical contra-indications, exercises can be started after 1 week of normal delivery and after 6 weeks of a cesarian section.
The different types of exercises are described below.
- Deep breathing: Breathing in slowly and deeply, the air is allowed to expand the lumgs as far as possible. Then it is let out slowly. Even after all the air has apparently left the lungs, the chest muscles and the abdominal muscles should be contracted hard to expel as much air as possible from the lungs.
- Kegel's Exercises: The pelvic muscles are contracted hard in the way of holding in urine or a bowel motion. The contraction is held for some time and then relaxed. This exercise should be repeated as often as possible throughout the day. It tones the pelvic muscles, preventing uterine prolapse and stress incontinence later on.
- Exercises for the Abdominal Muscles: Lie on your back with legs flexed at the hip and knee joint. Breathing out slowly, the abdominal muscles are drawn in as much as possible. At the same time, the back should be flattened, allowing the small of the back to touch the floor. The muscles are then released slowly in time with drawing in the breath. This exercise tones the abdominal muscles.
- Exercises for the Back Muscles: In the standing up position, the arms are raised overhead while drawing in the breath. Slowly breathing out, the body is bent forwards and the toes are touched with the fingers. This exercise helps to tone up the back muscles and the sacroiliac joint.
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