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Postnatal exercises are important for you. They help you regain the strength of your abdominal muscles and help prevent lower back injury and other complications like abdominal organs from "drooping forward" due to lack of support. They also help you
regain a flat stomach.
Always consult your doctor before starting these exercises and start your postnatal exercises only after 8 weeks. It is important to make sure your abdominal muscles have healed before you do any vigorous exercises such as crunches.
Breathing is an important technique to ease pain and stress. It is best to inhale through the nose and exhale through the mouth. There are three types of breathing:
Diaphragmatic breathing, which utilises not only your chest, but your abdomen as well. It promotes relaxation by decreasing the effects of the sympathetic nervous system.
Apical breathing, which utilises only the upper chest, or the apex (the pointed extreme) of the lungs. - Lateral breathing, in which air is directed into the sides and back of the ribcage. The ribs expand outward and upward, like the handle of a bucket. Proper breathing is the easiest way to achieve relaxation. It is important also to breathe while we exercise since holding our breath diminishes the oxygen supply to muscles and causes blood pressure to increase.
This exercise helps improve circulation and can be performed while seated on a chair or on the floor. If seated on the floor, extend one leg out and away from your body.
With your back straight and arms at your sides, extend your toes forward and away from your body as far as you can. From this position, bend your foot back, pointing your toes up to the sky and your heel away from your body.
Lie down on the floor with your knees up / feet flat. In this position, tilt the pelvis so that the curve of the lower back flattens. Hold it in this position for a slow count of 3 and then allow the pelvis to return to it starting
Pelvic tilts are often recommended for developing support for the lower back, abdominals, sacroiliac joint, and the adjacent structures. They are great for lower back problems due to poor posture and muscle atrophy, and provide a starting point for spinal stabilisation exercise programs.
KEGEL EXERCISES Exercise 1 (for strength)
• Step 1: Sit, stand tall or lie on you back with your knees bent and legs comfortably apart.
• Step 2: Close your eyes, imagine what muscles you would tighten to stop yourself from passing urine. If you can't feel a distrinct tightening of these muscles, ask for some help from a physiotherapist. She will help you to get started.
• Step 3: Now that you can feel your pelvic floor muscles working, tighten them around your front passage, vagina and back passage astrongly as possible and hold for three to five seconds doing this. You should feel your pelvic floor muscles up inside you and feel a definite let go as the muscles relax. If you can hold longer (but no more than eight seconds), then do so. Remember squeeze must stay strong and you should feel a defrinite let go. Repeat up to ten times or until you feel your pelvic floor musicles fatigue. Rest for a few seconds in between each squeeze. Steps on to three, count as one exercise set. If you can do three sets per day in different positions.
Exercise 2 (quick squeeze for power)
Squeeze and lift your pelvic floor muscles as strongly and as quickly as possible. Do not try to hold on contraction, just squeeze and let go. Rest for a few seconds in between each squeeze. Repeat this 10 times or until you feel your pelvic floor muscles fatigue.
You can do these exercises set one to three times per day.
UPPER LIMB STRETCHES
Usually due to frequent feeding periods, the mother's posture starts to droop. This causes neck aches and shoulder pain. In order to avoid this, you could do the following stretches.
If your baby develops jaundice and anemia after delivery, he/she would have to be admitted to intensive care unit and given ‘phototherapy’ to destroy bilirubin in the blood and ‘blood transfusions’ to treat anemia.
If you have not had any complication in the present pregnancy and have taken Inj Anti D after delivery on time, the chances of developing complications in the next pregnancy are rare (less than 1%). However, all due precautions (as with the first pregnancy) would need to be taken.
If a woman is Rh positive, there is no risk to the pregnancy. You may marry a man who is Rh positive or negative.