Tuesday, January 28, 2014

7 Unique After Pregnancy Exercises

For women, having a newborn child is probably the happiest moment of their lives, but with it, it also brings certain unfortunate things such as the weight they gain during their pregnancy. For most new mothers, exercise often seems like the last thing they feel like doing, as they try getting their new routine down. However, more than ever, now is the time that new moms should become active because their metabolism will easily rise, and they will conveniently shed extra weight. In fact, exercising after pregnancy can also provide new moms with much-needed energy and will help them reduce tension and stress. All in all, it is true that new mothers should wait at least six weeks after pregnancy before they do any exercises. However, there are certain exercises that women can do within hours after giving birth, which will help them feel better and regain their strength.

1. Breathing

Breathing is necessary, but it is also an excellent exercise for new moms. After a woman gives birth, within the first few days, breathing can feel different as their organs go back to where they originally were. This breathing exercise is deeper than others. New moms should start by practicing slow breathing in with their hands place low on their abdomen until they start feeling their hands moving, then they should slowly exhale. This exercise should be repeated 5 to 8 times. This will help them feel better emotionally and physically.

2. Arm and Legs Circles

This is quite a simple exercise that new moms can easily do. They should lay down in bed and hang their legs over the side or lift them up a bit and rotate both feet around 8 to 10 times. Doing both sides is important, and this should be repeated with the arms as well.

3. Leg Slides

Doing this exercise can help new mothers to focus on their legs, especially after an epidural, and blood clots can also be prevented with the help of this exercise. They should sit up in bed and bend their knees. They should extend on leg by sliding it out. While sliding the leg back up, the other leg should be extended at the same time. This should be repeated 10 to 12 times for every slide. This should be done as a gentle sliding and not as a fast movement.

4. Kegels

Even if they had a cesarean birth, exercising their pelvic floor can prove to be beneficial. The blood flow is increased by it to help heal sutures, and the muscles are stored to their pre-pregnancy shape. Kegel exercises also help with bladder control as well. It has been reported by some new mothers that they cannot actually feel the muscles, but doing kegel exercise is still okay.

5. Neck Stretches

New moms often complain of having a stiff neck because of baby holding and breastfeeding. After pregnancy, new moms should relax their neck every day a few times. The neck should be dropped forward. This way, the neck will be pulled down and stretched by the weight of the head. For a good stretch, this position should be held for 5 to 10 seconds. Then the head should be lifted; the right ear should be dropped to the right shoulder, and the position should be held for 5 to 10 seconds. This should be repeated on the other side.

6. Pelvic Tilts

To do pelvic tilts, new moms should bend their legs and rest their feet on the floor while lying down on the floor. The abdominals should be slowly tightened, and the pelvis should be rolled upward. The glutes should not be squeezed too much, instead the movement should be initiated with the abs and breathing should be even. When doing pelvic tilts, the pelvic floor should not be tightened, since pressure might be placed on it, and it might get stretched further.

7. Isometric Contractions

This is a move that can be done by new moms with their baby. They should bend their knees and keep their feet flat on the floor while lying down and their baby on their belly. The abs should be squeezed and pulled in like a sponge while inhaling and lifting the baby up. Then the baby should be lowered while exhaling. This should be repeated 10 to 16 times.

After getting stronger, new moms can also progress to difficult exercises as well. Nonetheless, the 7 exercises mentioned here are easy, simple and will definitely help women who have just given birth feel better.

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