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Following the birth of a child, a new mother is often overwhelmed by the tasks of parenthood. Besides adjusting to her new lifestyle, the mother must turn her attention to her own body. Hormonal changes during pregnancy and the growth of the fetus in the uterus have tremendous effects on the mother’s body. The pelvic floor, which is a group of muscles which support the abdominal organs, is often weakened and stretched during pregnancy and childbirth. To restore strength to these muscles a woman must perform a series of exercises..…CLICK & SEE
During the nine months of pregnancy, the woman’s body continues to change and evolve to meet the needs of the unborn baby. However, within weeks after the baby is born, the mother can take steps to enhance the healing in her body. With proper exercise, a new mother can speed her recovery time and simultaneously feel better about herself.
A Post Partum Exercise Regimen
Strengthening of the abdominal and pelvic floor muscles represent the foundation of a post-partum exercise program. During childbirth, the abdominal muscles are often stretched and the pelvic floor muscles traumatized. Although the uterus will return to normal size within six weeks, specific strengthening exercises are required to restore the tone to the abdominal muscles.
Specifically, patients need to practice a series of four exercises designed to promote the strength of the affected muscles. First, identify the pelvic floor muscles by partially emptying the bladder and stopping the urine flow. This exercise promotes the strength of the pelvic floor muscle. Secondly, while laying supine, flatten the stomach and hold for five seconds. (Don’t forget to keep breathing). The third recommended exercise is called the “straight curl up.” To perform this exercise, the woman should lay on the ground with her feet flat on the floor. Then, she should reach forward toward the knees, lifting her shoulders off the floor. During each motion, the woman should pause and slowly return to the starting position. Finally, the diagonal curl up will boost the strength of the abdominal muscles. To perform this exercise, the woman should again rest on the back with the knees flexed and the feet flat. Then, to complete the exercise, the woman must diagonally reach across her body with her right hand extending toward her left knee. Then slowly return to the starting position and resume the exercise, only this time reaching her left hand to her right knee. The performance of these exercises will allow the new mother to restore healthy and strong muscles.
Restoring Back Strength
As a mother gets back on her feet following delivery, moderate exercise is important. Experts often recommend walking (and pushing a stroller) because it restores back strength and posture. During pregnancy and childbirth, the muscles of the back tend to shorten, leading to a rotated pelvis. Physical therapists call this forward rotation a lordosis, “sway-back” position.
To correct this condition after pregnancy, a woman can perform several other exercises. The first exercise referred to as a “bridge,” requires the woman to rest on the back with her knees bent and feet flat. Then, she must gently lift her hips toward the ceiling. A second exercise designed to improve posture center on pelvic tilting. In this exercise, the woman must rest on her back and contract the abdominal muscles while simultaneously flattening the arch of the back into the floor. This exercise will strengthen the abdomen and reduce the possibility of the “sway back” position. Finally, women who just gave birth to a baby must guard against awkward lifting positions that can cause back complications. The mother must instead remember the proper lifting techniques of bending at the knees and keeping the head and chest high. By practicing these and other post partum exercises, women can maintain their health and enjoy their new bundle of joy.
Yoga Exercises under the guidance of some expart is the best way to rejuvenile yourself and mentain good health,mind and soul all along.
Source:Therapy Services Associates