|
|
|
| |
|
|
| |
:-) SHE IS PREGNANT :-) |
|
| |
|
|
| |
|
|
| |
|
|
| |
Till today our society has not been
able to understand the importance of exercises after pregnancy. It
still believes in the importance of massaging a woman after she has
delivered a baby. Agreed, massaging helps in blood circulation and
muscular movements. But it does not bring strength to the muscles.
Neither does it bring the body back in shape. So, it is important to
exercise after pregnancy. Exercising not only increases blood
circulation, it prevents soft muscles and increase movements.
Advantages of Exercising in First 6 Weeks After
Delivery
1) Improves blood circulation which helps in carrying the impure
blood to the heart.
2) Prevents urine stoppage or pains while passing urine.
3) All muscles return to their original position.
4) Helps maintaining body posture.
5) Causes improvement in the way we work which in turn causes more
muscular movements thereby preventing the ill-effects on the body.
6) Prevents constipation.
The above mentioned advantages of exercises are very important. So the woman
after her delivery should take a day's rest and then immediately
start exercising. She will feel tired for first 10 days. So she
should rest at least two times a day. But
before resting go to the toilet.
1) Sleep on your stomach.
2) Keep 2 cushions or a folded blanket beneath your stomach and
thigh.
3) Put a cushion at your ankle and place your feet on it.
4) Place your hands beneath your cushion and sleep on one side of
your face.
Sleeping in this position helps you to relax and brings uterus
back to it's normal position. Now we will start our daily exercises.
Day 1
Breathing Through Stomach
1) Sleep flat on your back.
2) Take a deep breath through your stomach and release it.
3) Repeat 5 times.
Placing Hands Above Head
1) Lie flat on your back and place your hands by your side.
2) Keep both your hands straight and bring them close to your head,
then above and then back to its original position.
3) Repeat 5 times.
Leg Exercises
1) Lie flat on your back. Keep some distance between your legs.
2) Move your ankles back and forth.
3) Place your ankle sideways and stretch
it.
4) Now also bend your fingers and straighten them.
5) Also twist your legs through your ankles, once clockwise then
anticlockwise.
6) Steps 1 to 5 should be repeated 6 times.
Day 2
Body Exercises
1) Lie flat on your back. Bend your knees. Keep feet on your bed.
Breathe through stomach as you did on your first day.
2) Breathe through the chest. You can also sit and do this
breathing.
a) Keep your mouth close.
b) Breathe slowly such that your wings open outside.
c) Then release your breath slowly.
In both these exercises, do not breathe hard. Just let the air flow
through your nose. Repeat 5 times.
3) While doing the above two breathing exercises, also repeat the
leg exercises from Day 1.
4) Exercise to strengthen stomach and lower abdomen muscles.
a) Bend your knees and lie flat on your back.
b) Keep feet on your bed.
c) Press your hips against the bed and lift your back.
d) Then press your back against the bed and lift your hips.
e) Contract your stomach muscles.
f) Then release them.
g) Repeat 5 times.
5) Exercise for Hips
a) Bend your knees and lie flat on your back.
b) Keep feet on your bed.
c) Try contracting your lower abdomen muscles as if you do when you
want to control urination. Stay in this position for 6 seconds.
d) Slowly release your muscles.
e) Now slowly put your left knee on the left side and your right
knee on the right side. Place your hands on the inside of your laps
just to see that your muscles are not tight.
f) Now get back to the normal position.
Repeat this exercise 5 times.
6) Exercise to increase the flow of milk through the breasts
This exercise increases the blood circulation in breasts and also
gives massage to some extent. Do this exercise in
sitting position.
a) Sit at the edge of your bed.
b) Bend both your hands at the elbow.
c) Close both your palms, not fully.
d) Press elbows on your sides and touch the shoulders with your
fingers.
e) Now move both your elbows towards the breasts and join them.
f) Then move them upwards and backwards so as to complete a circle
and bring it back to its original position.
Repeat 5 times.
Day 3
1) Repeat exercises from Day 2.
2) Exercises for stomach muscles
a) Lay flat on your bed. Do not rest your head on the pillow.
b) Place your hands by the side.
c) Now move your head up and then place your chin onto your chest.
Do not move any part of your body.
d) Then bring your head back to its original position.
Repeat 10 times.
3) Sleeping on your stomach
1. Sleep on your stomach.
2. Place one pillow between stomach and thigh and another under the
ankle.
3. Sleep on one side of your face.
4. Point your palms towards the ceiling.
Sleep in this position for 10 minutes. Do not worry if you fall
asleep while doing this. This exercise helps in bringing your
lower abdomen back in place.
Day 4 to Day 8
In this period a women have to do exercises which help in restoring
their muscle positions.
Exercise for Hips and lower back
1) Exercise to restore the position of muscles on the side of your
stomach
a) Sleep flat and fold your left leg at the knee keeping the right
leg straight.
b) Then as far as possible bend your right feet straight towards the
bed.
c) Now bend them backwards towards your face.
d) Then straighten your left leg.
e) Repeat steps 1 to 4 for the right leg also.
Repeat this exercise 5 times for both the legs. This exercise
strengthens your side stomach muscles.
2) Exercise to bring shape to your hips
a) Bend your knees and lie flat. Place your hands by your side.
b) Move your right hand over your body towards the left side and
place it on the bed below your stomach.
c) Move your hand back to its position.
d) Now move your left hand in the same manner as you moved your
right hand.
Repeat this exercise 6 times.
Note: Please perform the above exercises after consulting your
doctor/physician.
Exercises for Maintaining Body Figure
1) Sleep flat on your back. Keep your legs straight.
a) Place your feet flat on the bed rest.
b) Do exercises for stomach muscles as explained above (Day 3).
c) Also do the exercises for hips as explained above (Day 4-8).
Repeat 5 times. Now stand on your feet and do these exercises.
2) Sitting straight on the chair
a) Contract both your stomach and lower abdomen at the same time.
b) Now release them.
Do this 6 times. This helps in transferring the body weight to your
feet. Also the weight is transferred equally to both the legs.
3) Exercises while ironing or working in the kitchen.
a) Be standing.
b) Bend your knees.
c) Bend down keeping your back straight.
d) Get back to your original position.
e) Then straighten your knees.
Repeat 6 times, twice a day. |
|
| |
|
|
| |
|
|
|