Postpartum Exercises: Gentle Moves for New Moms

Pregnancy and childbirth bring about significant changes in your body. Once your baby arrives, a gradual recovery becomes essential. Gentle postpartum exercises not only support physical healing but also help prevent issues like postpartum incontinence and back pain. These moves are easy to start, and with time, they can help build strength and stamina. Let’s dive into these beginner-friendly exercises.

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1. Pelvic Floor Activation

How to Do It:

1. Lie on your back with knees bent.
2. Tighten your pelvic floor muscles (the muscles used to stop urine flow) and hold for 3 seconds.
3. Breathe naturally and release.
4. This move can also be done sitting or standing for convenience.

2. Knee Drops

How to Do It:

1. Lie on your back with knees bent and legs together.
2. Gently lower your knees to one side, then bring them back to the center.
3. Repeat on the opposite side.

3. Single Leg Extensions

How to Do It:

1. Lie on your back with knees bent.
2. Keep your left foot grounded as you slowly extend the right leg, sliding your heel along the ground.
3. Return to the starting position, and repeat on the other side.

4. Head and Shoulder Lifts

How to Do It:

1. Lie on your back with knees bent, feet together.
2. Tighten your pelvic floor and tuck your chin slightly.
3. Lift your head and shoulders slightly off the floor, hold briefly, then release.
4. Aim for up to 10 repetitions, gradually increasing as you gain strength.

5. Alternating Knee Lifts

How to Do It:

1. Lie on your back with knees bent.
2. Slowly lift one knee, keeping your spine neutral, and hold for a few seconds.
3. Lower the leg and repeat with the other leg.

6. Single Knee Rotations

How to Do It:

1. Lie on your back with knees bent.
2. Keep one foot flat while gently rotating the other knee outward, allowing it to drop toward the floor.
3. Engage your core throughout, then switch to the opposite leg.

7. Bridge Lifts

How to Do It:

1. Lie on your back with knees bent and feet hip-width apart.
2. Tighten your glutes and back muscles, lifting your hips until your body forms a straight line from shoulders to knees.
3. Hold briefly before slowly lowering down.

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Tips to Engage the Pelvic Floor Muscles

Finding the pelvic floor muscles can be tricky. Here are a few ways to help you locate them:

• Stop the Flow: While urinating, try stopping the flow of urine mid-stream (do not make a habit of this).
• Squeeze: Contract the muscles you’d use to stop gas or tighten around a tampon.

If you’re still unsure, consider inserting a clean finger into the vaginal canal and practice contracting the muscles around it.

Additional Postpartum Tips

Incorporating safe lifting techniques and correct posture can further aid in postpartum recovery. Here are some essential tips:

• Safe Lifting: Avoid bending at the waist. Instead, squat with a straight back when lifting your baby or any heavy object.
• Getting Out of Bed: Don’t sit straight up from lying down. Roll to your side first, then push yourself up.
• Standing Posture: Keep your spine straight and engage your abdominal muscles.
• Sitting Posture: Sit up straight with feet flat on the ground for added support.

When to Start and Stop

If you’ve had a C-section or experienced perineal tearing, consult your doctor before beginning any exercises. Pain around the incision or stitches may mean it’s best to wait until further along in your healing process.

Regular practice of these exercises, along with the correct body mechanics, can help restore your strength and well-being in the weeks following childbirth.