Postpartum Exercises

Day 1 Exercises

Kegels (Pelvic Floor Exercises)Kegel exercises strengthen the muscles of the pelvic floor. These muscles are weakened by the birth process and should be exercised immediately after birth. However, it may be somewhat difficult to do these exercises soon after your delivery; do as many as you can and gradually the tone will return. • Squeeze the pelvic floor muscle for three seconds, relax the muscle for three seconds, then squeeze again. • Begin with 10 three-second squeezes, three times a day. Increase repetitions gradually.• Work up to doing 50-100 Kegels each day.Abdominal StrengtheningDo each exercise one to two times each day with three to five repetitions.Pelvic Tilt• Lie on your back, with your knees bent.• Tighten your stomach and buttock muscles.• Allow your pelvis to tilt upward.• Flatten the small of your back against the floor as you inhale.• Hold for a count of five.• Relax and exhale.• Repeat three to five times.

CAUTION: DON'T arch your back, bulge your abdomen or push with your feet to obtain this motion.Abdominal Breathing1. Lie down on a comfortable surface with your knees bent.2. Relax your body as much as possible, allowing your weight to sink into the surface on which you are lying.3. Gently put your hands on your abdomen, close your eyes and begin to notice your breathing. Feel your hands rising as you inhale and falling as you exhale. 4. Inhale, abdomen and hands rise upward; stretch your abdominal muscles outward. Hold for a count of five. 5. Exhale, abdomen and hands fall downward; pull in your abdominal muscles. Hold for a count of five. Repeat three to five times. Ankle Circles (To enhance circulation) • Make 10 circles with your ankles clockwise and counter-clockwise.• Do the ankle circles in different positions such as sitting, lying down, etc. Repeat circular pattern three to five times.Add the Leg Sliding exercise and the Arm & Upper Back Stretch Exercises to the previous exercises during the rest of Week 1.