Postnatal Physiotherapy Exercises
Bringing new life into the world is joyful, but you have to face a lot of challenges, especially when it comes to your body. Some pregnancy side-effects will stick around after the baby is born. Doing some in-home physiotherapy exercises and massage therapy can help you cope with postnatal changes in your body. To help you look after your body and strengthen your muscles after childbirth, here are some in-home physiotherapy exercises you can try out.
Pelvic Tilts
Pregnancy can make your pelvic floor weak. Therefore, it is important to do exercises that strengthen your pelvic floor.
1) Lie on your back, knee bent up and feet flat on the floor.
2) Place your hand on your stomach to feel the tightening of the muscles.
3) Gently tighten your stomach muscles and push the arch of your back towards the floor.
4) Squeeze your bottom tight.
5) Hold the position till the count of 6 and relax.
Elbow to Knee Lifts
1) Lie on your back.
2) Gently bring one knee and your opposite elbow together.
3) Come back to the original position.
4) Now bring the other elbow and knee together.
5) Work up to 20 altering sides.
Ab Crunch
1) Lie on your back.
2) Keep your knees bent up, feet and ankles pressing down on the floor.
3) Hold your hands behind your head.
4) Slowly raise your head as you contract your stomach muscles.
5) Work up to 10 repetitions.
Kegel’s Exercise
1) Lie on your back with your knees bent and feet on the floor.
2) Squeeze your vaginal opening or the front passage tight just like you are trying to stop the flow of urine.
3) Build on holding this position gradually and count up to 10 and relax.
4) Repeat it ten times in each attempt of doing the exercise at least three times a day.
Elbow to the Floor
1) Sit on the floor, bend your knees and hands together in the front.
2) Slowly lean backwards, pressing each elbow towards the floor.
3) Repeat twice on each side and gradually work back to your starting position.
4) Repeat the whole sequence working up to 10 repetitions.
Stomach Tightener
1) Lie on the floor.
2) Bend your knees with the feet on the floor.
3) Rest your arm on your thighs.
4) Lift your head slowly, sliding your hands up and your thighs towards your knees.
5) Breathe out as you lift up.
6) Work up to at least 12 repetitions.
If you have had stitches due to cesarean section, wait till you have had your postnatal check-up to do the exercises that go beyond gentle tummy tightening. Make sure to do the in-home physiotherapy exercises under the supervision of a physiotherapist to reap the benefits of these exercises.
