Postnatal exercise
Postnatal Exercise
• Postnatal exercise is the exercise done
after delivery of post natal period to
prevent complications.
• It is also called Postpartum exercise.
• A series of physical exercises that are
performed by the postnatal mother to
bring about optimal functioning of all
systems and prevent complications is
called Postr natal exercise.
Purpose
1. To improve blood circulation.
2. To help in involution of reproductive
organs.
3. To prevent thrombosis and
thrombophlebitis.
4. To promote well being of the post natal
mother.
5. To rescue the tone of the abdominal and
pelvic muscles.
6. For proper drainage of lochia.
Advantages
Help enhance mood by increasing the release
of good chemicals. Postnatal exercises will
help regain actual self.
Heal once pregnant body by getting rid of
aches and pains.
Help in postpartum weight loss management if
pursued along with a balanced diet.
Replenish tired body with the vigor and
vitality that need to raise baby.
Enhance the stamina levels, helping to
take charge during motherhood.
Tone body and make it flexible.
Reduce the postpartum blues with a
healthy mind.
Types of Postnatal Exercise
1. Deep breathing exercise
2. Limb exercise
3. Ambulation
4. Abdominal exercise
5. Hip hitching
6. Leg rise
7. Head rise
8. Perineal exercise and kegal’s exercise
9. Pelvic tilting
1. Deep Breathing Exercise
can start from the day of delivery.
It is done 3 to 4 times a day done to prevent
chest complications.
Woman should be lying in sitting position
with arm extended.
Breathe slowly and deeply by using
abdominal muscle 5 to 10 mins.
2. Limb Exercise
can be done from first day of delivery. It
prevents thrombosis and thrombophlebitis.
and also minimizes the engorgement of
breast.
It increases blood circulation and proper
drainage of lochia.
The exercise includes extension, flexion,
adduction, abduction of legs and hands.
Raise the hand slowly forward then back
to the position 4 to 5 minutes.
Raise hand slowly over the head and
claps the hand firmly for few second and
being back in position 3 to 4 times.
lower limb is also extend and flexed 5-10
mins.
3. Ambulation
• If normal delivery perform, it can be done
after 1 hour of delivery with small movement.
• Ambulation perform after 24 hours in cesarean
section
4. Abdominal Exercise
o It can be started from 2nd to 3rd day of
delivery.
o It should be done to regain the tone of
abdominal muscle as well as pelvic
muscle is lacking during pregnancy and
labour.
o Flex her knee on the abdomen and bend
her head forward and turn slowly.
o Lie on bed with kneeling position,
separate the Knee as far as possible
5. Hip Hitching
Lie on her back with one knee bent on the
other knee straight.
Slide the heel of the straight leg
downwards thus lengthening .
Shorten the same leg by drawing the hip
upwards to ribs on the same side.
Repeat up to 10 times
6. Leg Rise
• Begun on the 7th post partum day.
• Lying down on the floor with no pillows
under the head.
• Point toe and slowly raise one leg
keeping the knee straight.
• Lower the leg slowly.
7. Head And Shoulder Rise
On the 2nd post partum day-Lie flat and
raise head until the chin is touching the
chest.
On the 3rd post partum day-Raise both
head and shoulder off the bed and lower
them slowly, increase gradually.
8. Perineal Exercise and kegal’s Exercise
• It may be both painful and difficult to constri-
ct. Mother should be encouraged to exercise
early as possible.
• The exercise is done to strengthen the
pubo-coccygeal muscle and this helps to
prevent urinary incontinence and
gynaecological problem (uterine pro-lapse).
• Teach mother about ways of doing pelvic
muscles exercise, the commonly used
method is kegal's exercise.
• Kegal’s exercise performed by following
method;
1. Tell the mother to first practice
stopping the stream of urine while
voiding to identity proper contraction
of pubococcygeal muscles; contraction
of muscle result in stopping urine flow,
relaxation allow urine to flow.
2. once proper contraction is verified,
advice the mother to practice contraction
for 5-10 sec, then relax muscle for 5-10 sec
in set of 10 times (repeat 10 times) and do 3
times a day.
3. The exercise can be practiced anywhere
and anytime because it involves contraction
of internal muscles. The abdomen should
be relax and no movement should be
visible by doing kegal’s exercise.
9. Pelvic Tilting
• Lie on a firm surface with knees bent and
a comfortable pillow beneath the head.
• Pull in tummy(inhale,while exhale
flatten the back).
• Press the lower part of back down flat.
• Hold for several seconds and repeat.
The other perineal and postpartum exercise
includes following;
1. Immediate postpartum exercise: which
con be perform in the bed.
I. Toe stretch ( tighten calf muscles) :
Instruct mother that She can do this
exercise while she is lying on her back .
Keep your legs straight and point your
toes away from you then pull your legs
toward you and point your toes toward
your chest.
Repeat it for lo times and do every 6-8
hourly.
II. Pelvic floor exercise( tighten perineal
muscles);
contract your buttock for a count of 5
and relax.
Contract your buttock and press your
thigh together for count of 7 and relax.
Contract buttock, press thigh together and
draw in anus for a count of 10 and relax.
2. later postpartum exercise: It can be
done after the first postpartum visit.
1. Bicycle (tighten thigh , stomach and
waist)
Lie on your back on the floor, arms at
sides, palm down.
Begin rotating your legs as if you are
riding a bicycle, bringing the knees all the
way in toward the chest and
Stretching the legs out as long and straight
as possible.
breathe deeply and evenly.
Do the exercise at a moderate speed and
do not tire yourself.
2. Buttocks exercise (tighten buttocks)
Lie on your stomach and Keep your legs
straight.
Raise your legs in the air, then repeat
with your right leg (feel the contraction in
your buttocks during this procedure).
Keep your hip on the floor.
Repeat 10 times
3. Twist (tighten waist)
• Stand with leg wide apart.
• Hold your arm at your sides, shoulder
level, palm down.
• Twist your body from side to front and
back again.
• Feel the twist in your waist.
