Postpartum Gymnastics: First Exercises for Mom

Physical Exercises in the Postpartum Period

Although pregnancy is not an illness, its logical conclusion – childbirth – causes a significant weakening of the body, leaving a serious impact on a woman’s health. That’s why it’s recommended to exercise the muscles that were particularly affected during pregnancy. New mothers are encouraged to do postnatal gymnastics, especially since some postpartum exercises are very effective.

Exercises in the First Days After Giving Birth: Can You Start Right Away?

The first days after giving birth are very tough on the body. One way or another, pregnancy and childbirth are a great stress on the whole body. That’s why full-fledged workouts can only begin a month after birth, or even later. Moreover, a number of restrictions still apply even at that time.

Regarding the postpartum period, which lasts 6-8 weeks, only therapeutic exercises are permitted during this time. These exercises may seem quite trivial, but they are very beneficial for the new mother. Performing such gymnastics can play a preventive role in addressing many common postpartum problems.

Who is contraindicated for exercises after childbirth?

In certain cases, even therapeutic exercises are contraindicated for new mothers. For such women, the doctor prescribes complete rest until the situation improves. The main problems that exclude performing exercises during the postpartum period include:

• severe childbirth with significant blood loss;
• nephropathy;
• eclampsia during childbirth;
• severe weakness;
• third-degree perineal tears.

In all these situations, exercises should be postponed. In any case, before starting to perform exercises, you should inform your doctor of your decision.

First Postpartum Gymnastics – Exercise Techniques

If there are no contraindications, simple postpartum exercises can be started just a day later. It should be understood that despite their apparent simplicity, they provide enormous benefits for the weakened body.

To prevent blood from stagnating in the muscles that are not heavily used after childbirth, postpartum leg exercises should be performed. For example, lying on your back in bed, you can stretch your legs straight and alternately clench and unclench your toes. Repeat the exercise at least 10 times in one set. After this, it’s useful to do another similar exercise: on one foot, pull the toes towards you, and then extend them forward. Do it alternately on both legs.

After completing such a warm-up, you can do another easy postpartum exercise:

1. Starting position – lying on your back, legs bent at the knees.
2. The knees should touch each other.
3. Sliding your feet along the floor or bed, slowly straighten your legs, trying not to separate your knees from each other.

The postpartum exercise complex includes, among other things, breathing exercises. There are almost no restrictions for new mothers in this section. It can be done lying down or in another position, depending on the exercise. Breathing exercises not only help recovery after childbirth (by the way, they primarily help the abdominal and pelvic floor muscles), but also develop the habit of breathing correctly in the future.

Benefits of Postpartum Exercise

Engaging in postpartum exercise, when done correctly, provides invaluable health benefits for the young mother. Thus, an early start to therapeutic physical activity will ensure:

1. A faster cleansing of the uterus.
2. Restoration of the nervous system: improved sleep, appetite, mood.
3. Strengthening of deep abdominal muscles.
4. Prevention of thrombosis.
5. Preparation for more intense activities after complete recovery.

One of the postpartum exercises, which will aid in recovery, is available on the online course for free. Additionally, we have a qualified coach who will offer their own post-childbirth recovery program.