CLINICAL & HOMELY CARE

So, what are the important aspects to be looked into during the post pregnancy period? Well, these include the medical (clinical) care as well as the homely environment. Both aspects ensure early recuperation for the mother besides giving the proper nursing to the baby.

It needs to be noted that the mother and the baby require intensive follow-up action insofar as their health aspects are concerned.

SHOULD I EXERCISE IN THE POST-PREGNANCY PHASE?

Certain post pregnancy exercises are also recommended for some mothers. These light physical exercises combined with the breathing exercises help to bring back the body of the mother to its former form. Here are the guidelines:

Start exercising only when you feel strong enough. You shouldn’t exert undue pressure on your body. Many mothers do the exercises after the postpartum checkup done at the end of six weeks following delivery.

YOGIC ASANA & PRANAYAMA

There are specific yogic exercises (asanas) including the controlled breathing tactics (pranayama) for the mothers. Regular practice of these asanas and pranayamas quickens the pace of recuperation.

The best way to begin the exercise roster is with the mind control steps. Concentrate on your abdominal and pelvic areas especially the uterus, vagina, and the hips. Visualize their strong and firm earlier shapes.

Then, do the breathing exercises. You can try controlling the inhalation and exhalation steps. But, remember not to overdo them. Exercise in a relaxed and a leisurely manner.

CARDIOVASCULAR EXERCISES

Once you start gaining confidence about the state of your health, you can include the cardiovascular exercises too. These include light weight training, aerobics, and swimming.

The three most popular exercises recommended for mothers (in the post-pregnancy stage) are the head shoulder raises, the pelvic tilt, and the pelvic floor strengthener.

1. The head & shoulder raise exercise

This exercise strengthens the abdominal muscles in the post-pregnancy stage.

You need to do this exercise while lying down on the floor. Put your hands behind your head. Bend your knees.

Inhale and concentrate on the abdominal muscles. Slowly tighten them.

Let the small part of the back lie flattened on the floor. Pressing down on it gradually raise your shoulders off the ground, wait for some seconds and then again lower it back onto the floor.

Relax for a few seconds and repeat the sequence. You need to do the exercise eight to ten times.

2. The Pelvic tilt exercise

This post-pregnancy floor exercise tightens the buttocks and the abdomen.

Lie down on the floor. Bend your knees so that your feet lie flat on the ground.

Slowly inhale and concentrate on your expanded abdomen.

Wait for sometime, and then exhale slowly even as you lift your tailbone towards your navel. Keep your hips on the floor.

Once you reach the highest point of the tilt, make your buttocks tight. Hold on to the position for a few seconds. Then release.

Repeat the sequence 10 times.

3. The pelvic strengthener

This floor exercise works in a two-fold manner. Even as it accentuates blood circulation in the entire pelvic area, it also helps the vaginal canal regain its shape. This is how you need to carry out the schedule:

First, lie down on the floor;

Then, bend your knees. Your feet will lie flat on the floor.

Next, concentrate on the vaginal muscle. Slowly tighten them. The tactic to do is to attempt an interruption to the flow of urine.

After that, hold the position as you count till six.

Finally, release the vaginal muscles. Relax and breathe normally.

Repeat the exercise twice or thrice.